Vitamin B1 or Thiamine: Benefits and foods that contain it
Vitamin B1 (also called thiamine) is one of the key vitamins for people who do sports or children. In what foods do we find it? Discover also its important functions for health.
Among the vitamins of group B, there are some that contain a number of benefits that are most advantageous for our health. This time we refer to the type ‘B1’ or also known as ‘thiamine’. The truth is that it is a nutrient to take into account as it can help us to gain in quality of life due to its more than innumerable properties that we should not overlook.
Are you interested in knowing any of them? Well, first we will talk about this important question to finally close the article with the aim of developing those foods that are very rich in this vitamin. Although we tell you that it is a water-soluble nutrient, and therefore there is no problem in taking it dissolved in water.
What is Vitamin B1 or Thiamin
Among the vitamins in group B, the so-called vitamin B1, also called thiamine, stands out, since, among other things, it is fundamental for children of growing age, people who do sports, and for all those who want to keep a well-oxygenated and healthy skin.
The vitamin B1 is a water-soluble vitamin (that is, dissolved in water), which is somewhat sensitive to both heat and light, so care different foods have this vitamin is essential to ensure its contribution.
Among other things, vitamin B1 (or thiamine) is essential for the carbohydrate metabolism, energy production as it helps convert carbohydrates into energy, and nerve conduction through the body.
This vitamin is good for the nervous system and mental activity, helping to “raise morale”. In addition, it helps the growth and development of children, and is also very good for heart health, saying that it is practically essential for oxygenation of tissues, participating in the electrical conduction of membranes and maintenance of the state of the skin.
What are the benefits of vitamin B1?
Thiamine is characterized by being a vitamin that contains all kinds of benefits for our health. Hence, let us first emphasize this point so that everything becomes very clear:
Beneficial to our nervous system
Vitamin B is one of those components that will strengthen our entire nervous system. And so it helps us to focus on any task.
Therefore, it is a nutrient that should be taken especially by students who are in the middle of the test period. Or simply for those who are in jobs that require a high concentration. It also eliminates the feeling of sadness, apathy and even anxiety.
This advantage is to take into account for all those people who want to lose weight. This is because vitamin B1 promotes the metabolism of our entire body and therefore accelerates the process of converting carbohydrates into energy.
In fact, many athletes take a good portion of vitamin B1 (present in nuts) before performing any sports.
Strengthens all muscles and joints
It is very normal that with the passage of time all the muscles of our body will become atrophied. Even because of overly demanding physical activities, these can gradually weaken, a situation that can have a negative effect on our mobility. Well, thanks to vitamin B that can refer to these symptoms.
Beneficial for children and pregnant women
We will close this point to tell you that vitamin B1 also proves to be most beneficial for all children at very young ages. It is a nutrient that can promote growth so that all their bones and organs grow strong.
It is also recommended for pregnant women as it is beneficial for breastfeeding and encourages the fetus to grow normally and without complications.
Foods that contain vitamin B1
It should be noted that thiamine can be found in a multitude of different foods. Therefore, we found it interesting to close the article by making a selection of all of them in order that you can start to enjoy all the advantages that vitamin B1 offers us:
- Nuts: Among the most notable are pistachios, pine nuts, walnuts and almonds
- Cereals: As the seeds of sunflower, sesame and mustard next to the bread
- Vegetables: Here enter from the cauliflower, garlic, asparagus until the potatoes, mushrooms and artichokes
- Meats: Meat also has a considerable content in vitamin B1 as is the case with pork chops, liver, serrano ham, beef tenderloin
- Fish: Where tuna and swordfish stand out
- Others: Thyme, rosemary, dried sage and yeast
In short, we find vitamin B1 in large quantities of food; these include sunflower seeds (1.90 mg), fresh roe (1 mg), soybeans (0.98 mg) and the stuffed loin (0.80 mg.).
We can also find vitamin B1 in moderate amount in Serrano ham (0.75 mg), dry peas and semi-skimmed pork (both 0.70 mg.) And pistachio nuts (0.69 mg.).
Which people should take more vitamin B1?
There are people who must take into account that the contribution of vitamin B1 is correct, as for example in the case of subjects suffering from diabetes and hyperthyroidism, increase the needs of thiamine.
It is the same with people who drink alcohol, drink lots of sugars or smoke, as these three components are enemies of thiamine.
However, it is necessary to know that an excess of vitamin B1 can reduce the presence of vitamin B6.