Vitamin B1 Sources

vitamin b1 sources

Vitamin B1 sources (thiamine) is found in a wide variety of foods, although in small amounts. Sunflower seeds, wheat germ, whole grains, and brewer’s yeast are the best-known sources. All of these are better than pork, which is erroneously considered the best source of this vitamin. Refined products such as flour, sugar, and white rice contain very little.

Antivitamin B1 factors: There are substances in tea that are antagonistic to vitamin B1. There is an enzyme in raw or poorly cooked fish and shellfish called thiaminase that destroys this vitamin.

Vitamin B1 Deficiency and Function

Nervous disorders (apathy, fatigue, irritability, depression), digestive disorders (lack of appetite, slow digestion, constipation). In serious cases, polyneuritis (inflammation of the peripheral nerves) and beriberi.

vitamin b1 deficiency

Function: The production of energy. Thiamine is essential for the metabolism of carbohydrates in the energy-producing process in the body. Hence, the importance of eating unrefined carbohydrates (whole grains, brown sugar, or molasses), which contains the vitamin B1 necessary for these processes.

Vitamin B1 Sources 1

Vitamin B1 is also essential for the health of the nervous system’s stability: Thiamin, thanks to its ability to maintain the nervous system in optimal condition, promotes mental and psychological health and balance.

Vitamin B1 benefits include protection against nervous disorders, nicotine addiction, drug addiction, and alcoholism.

Loss of vitamin B1 due to food processing: Bread baking causes a 15% to 20% loss of vitamin B1; cooking vegetables or grains, 25%; cooking meat or fish, from 30% to 50%.

Vitamin B1 Supplements

Top Vitamin B1 Sources

Food (per each 100 g of raw edible portion)Quantity
Brown sugar0.008 mg
Cooked macaroni0.020 mg
White rice0.070 mg
Avocado0.108 mg
White wheat flour0.120 mg
Chestnut0.238 mg
Peas0.266 mg
Whole-grain rice0.413 mg
Whole-grain flour0.447 mg
Chickpea0.477 mg
Oats0.763 mg
Sesame0.791 mg
Pecan0.848 mg
Soybean0.874 mg
Brazil nut1.00 mg
Pine nut1.24 mg
Wheat germ1.88 mg
Sunflower seeds2.29 mg
Cream cheese0.017 mg
Natural yogurt0.048 mg
Fresh egg0.062 mg
Beef0.080 mg
Flatfish0.089 mg
Oyster0.105 mg
Lamb0.120 mg
Trout0.203 mg
Duck0.360 mg
Hamburger0.370 mg
Ham0.863 mg
Pork loin0.901 mg
% Daily Value (based on a 2000 calorie diet) provided by 100 g of this food

REFERENCES

George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 390. Print. [Vitamin B1 sources]

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