Foods rich in vitamin B1
Like most B group vitamins, Vitamin B1 is found in many foods. In addition, you can easily meet your needs with a balanced diet. However, like minerals and other vitamins, some foods contain more of them. Here are foods that are high in vitamin B1.
Vitamin B1 for your body in meat
Among foods rich in protein, meat is one of the foods rich in vitamin B1. This is pork which contains the most noticeable amount. Dry ham, boiled ham and salami, tied up, are not far behind him on the podium. Finally, the egg kicks ass, but remains a protein and vitamin-rich food.
Whole grains to fill you with thiamine
Grains are natural many vitamins and minerals. To maintain the benefits, consider using whole grains. Rolled oats are the champions of thiamin content. This is followed by wholemeal bread and brown rice. Choose these healthy foods for breakfast or lunch.
Nuts and nuts for vitamin B1 energy
Vitamin B1 is also found in your nuts. Walnuts par excellence are the best nuts. You will also find thiamine in hazelnuts. You can also provide your body with vitamin B1 with cashews and macadamia nuts. A great idea to add crunch to the salad.
Fruits and vegetables: sources of minerals and vitamins
For thiamine supplementation, fresh fruits and vegetables are not always the best choice. You will find more interesting content dried fruits and dried vegetables. So lentils, peas and other beans make excellent carbohydrates that are rich in vitamins and minerals. Legumes go well with whole grains to replace meat proteins. Consider this for vegetarian dishes.
Finding vitamin B1 in other foods
Other foods also allow your body to replenish vitamin B1. So you will find thiamine:
- beer yeast ;
- baking yeast;
- wheat germ;
- sunflower seeds;
- soy beans.
Knowing your metabolic thiamine needs
Fueling your body is important for your metabolism to function properly good amount of vitamin B1. According to ANSES, you need to eat enough thiamine-rich foods to supply your body with the same amount 0.1 mg of vitamin B1 per megajoule (MJ) of energy intake. This indicator can be easily achieved by following a balanced diet.
The most necessary daily allowance of vitamin B1 for your health
Vitamin B1 is a water-soluble vitamin, meaning it dissolves in water. Like everyone else B group vitamins, your body has very few reserves. In addition, you need to supply your body with thiamine every day.
Once inside your body, thiamine is metabolized in your liver. This means that your liver changes its structure slightly in order to be active. So it can play its role and give you energy. Any excess thiamine is flushed out through the kidneys. That’s why you don’t have a reserve and you have to ensure your daily intake to stay healthy.
Vitamin B1: Keep it in your food
Vitamin B1, like other B vitamins, is water soluble. Therefore, it dissolves in water. Also, when you cook foods rich in thiamine, remember not to leave them in water for too long. This is how fruits and vegetables lose their vitamins (and minerals) in the cooking water.
Vitamin B1 is found in many foods. Pork (including ham), nuts, hazelnuts, legumes or brewer’s yeast and many seeds, vitamin B1 is not only found in whole grains. And that’s a good thing, because thiamine plays a role in a important role in your health. It keeps your carbohydrate metabolism going and produces energy. In addition, it is desirable to consume per day to keep in shape.