What foods contain vitamin B1? Vitamin B1, or thiamine, is another B vitamin that dissolves in water. A person needs a daily intake of thiamine, as it is responsible for many important processes. Vitamin B1 is involved in carbohydrate metabolism, improves the functioning of the nervous system, stimulates the work of brain cells, acts as an antioxidant, is a good pain reliever, and much more. This vitamin enters the body along with food. Let's find out which foods contain vitamin B1.
All thiamine-containing foods can be divided into groups:
The first group is nuts and seeds. They are rich in thiamine, as well as other vitamins that contribute to the proper functioning of the body. Most of all vitamin B1 contains: peanuts, sunflower seeds, walnuts, cashews, hazelnuts, almonds, pistachios.
The second group is cereals and grain plants. Everyone knows rice and buckwheat are an irreplaceable source of vitamins and minerals, including a source of vitamin B1. These cereals are among the most affordable, and are also used in the preparation of many delicious and healthy dishes... Thiamine is also found in rolled oats, corn, pearl barley and millet.
The third group is vegetables. Since vegetables should make up the majority of the daily diet, it is worth knowing which of them contain the most vitamin B1. Potatoes, cabbage, broccoli and cauliflower are the undisputed leaders in thiamine content. But it is worth remembering that vitamin B1 is afraid of prolonged heat treatment.
Thiamine is found in bell peppers and fruits. The shelf life significantly affects the content of this vitamin in foods. The longer the product is stored, the less thiamine it contains.
The destruction and poor absorption of the vitamin is strongly influenced by coffee, alcohol consumption and smoking. It is among people who smoke and consume alcohol that vitamin B1 deficiency most often occurs. Deficiency symptoms are:
- irritability;
- fatigue;
- poor performance;
- poor memory;
- muscle weakness;
- the onset of apathy;
- depression;
- headache;
- tachycardia;
- problems with the cardiovascular system;
- nausea;
- deterioration of the digestive system, etc.
The longer the vitamin B1 deficiency lasts, the more pronounced the symptoms are. The amount of vitamin B1 can be influenced by many factors, for example, when taking diuretics, vitamin B1 is simply washed out of the tissues of the body.
Vitamin B1 is used for medicinal purposes, while it is injected into the body by injection. But it is always worth remembering that the body assimilates best of all only those vitamins that it receives from plant foods. A complete diet will allow a person to stay healthy for many years.B vitamins are a whole group of water-soluble compounds that take part in all metabolic processes in the body. They help release energy from various nutrients that contain calories. Vitamin preparations of this group are widely used to treat diseases of the nervous system.
The development of hypervitaminosis for water-soluble vitamins is extremely rare, since the excess is quickly removed from the body naturally (excreted by the kidneys).
Vitamin B1 (thiamin)
This compound is found in many foods and can be synthesized in some amount by the normal microflora that inhabits the human intestine. In the process of thermal processing of food, as well as during the refining of grain crops, thiamine is partially destroyed; in this case, up to 25% of the vitamin is lost.
The absorption of B1 is negatively affected by the consumption of alcohol-containing beverages, and food containing carbonate salts and citric acid compounds. Vitamin absorption is also markedly reduced in people with nicotine addiction.
What is vitamin B1 for?
Thiamine is directly involved in almost all metabolic processes (lipid and protein metabolism, as well as the assimilation of amino acids), acting at the cellular level. It is necessary to provide the body with energy.
The functional activity of the brain largely depends on vitamin B1. The compound takes part in the biosynthesis of acetylcholine, a mediator responsible for the transmission of impulses in the central nervous system. Consumption of a sufficient amount of B1 significantly improves cognitive functions and the ability to remember, as well as ensures normal tone of the organs of the digestive tract and myocardium. Thiamine is responsible for the transmission of information at the gene level, which is carried out during cell division.
Important:thiamine is found mainly in plant foods. Vitamin B1 is comparatively low in animal products.
Sources of animal origin B1:
- milk (preferably whole);
- fermented milk products (including cottage cheese and cheese);
- lean pork;
- eggs.
Plant sources B1:
- bran;
- yeast;
- sprouted grains;
- cereals;
- various cereals (and wheat);
- cabbage (all types);
- carrot;
- green pea;
- beet;
- apricots (including dried apricots);
- dog-rose fruit.
Consumption rates B1
In order to avoid hypovitaminosis, an adult is recommended to consume an average of 1 to 2.5 mg of thiamine daily (men need 1.3-1.4 mg, and women need 1.1-1.3 mg). During pregnancy, the required daily dose should be increased by 0.4 mg, and during lactation by 0.6 mg.
In childhood, the need for B1 is slightly lower - from 0.5 mg for babies in the first year of life to 2 mg per day for older children.
note: increased doses of vitamin B1 are required in case of physical and psycho-emotional overload (), as well as in case of poisoning of the body with nicotine and heavy metals. In such situations, the recommended daily volume can be up to 5 mg, which corresponds to the maximum acceptable level consumption.
If a person regularly consumes alcohol and / or a lot of carbohydrate-rich foods, the need for thiamine increases. Slightly smaller amounts of vitamin B1 are required by people whose diet contains a lot of protein and fat.
Causes of hypovitaminosis caused by a lack of B1
The main causes of thiamine deficiency in the body include:
- monotonous food;
- abuse of products from wheat flour fine grinding;
- consuming a lot of refined carbohydrates;
- consumption of foods containing thiaminase (an enzyme that can destroy vitamin B1);
- chronic alcoholism (vitamin B1 hypovitaminosis is recorded in 25% of alcohol abusers).
Thiamine deficiency leads to a decrease in the production of its own protein compounds in the body, disruption of the processes of amino acid transamination and oxidation of carbohydrate compounds. The concentration of under-oxidized products in blood serum and urine increases and the synthesis of the neurotransmitter acetylcholine decreases. As a result, the functional activity of the digestive tract, nervous and cardiovascular systems is disrupted.
Symptoms of vitamin B1 hypovitaminosis
Signs of B1 hypovitaminosis can be:
- violations of the basic functions of the brain;
- coordination disorders;
- memory impairment;
- irritability;
- nervousness;
- insomnia;
- muscle weakness;
- weight loss, general wasting;
- increased pain sensitivity;
- burning sensation in the limbs;
- paresthesia (sensitivity disorders);
- hepatomegaly;
- shortness of breath against the background of minimal exertion;
- low blood pressure;
- cardiopalmus;
- the development of acute cardiovascular failure.
Avitaminosis in especially severe cases leads to the development of a pathology known as take it.
The characteristic clinical manifestations of this disease are:
Indications for the appointment of thiamine
Vitamin B1 preparations are indicated for the treatment of pathologies of the cardiovascular and nervous systems, as well as for certain diseases of the digestive system and skin diseases.
Important: the need for vitamin B1 increases against the background of the use of diuretics in the treatment of hypertension, since the process of removing water-soluble compounds from the body is accelerated.
Thiamine is prescribed if diagnosed with:
- endoarteritis;
- myocarditis;
- circulatory failure;
- peripheral paralysis;
- neuritis;
- dysfunction of the brain;
- enterocolitis;
- chronic;
- violation of absorption processes in the intestine;
- condition after stomach surgery;
- cirrhosis of the liver;
- pustular skin inflammation;
- itching of any genesis;
Hypervitaminosis
Long-term (course) parenteral administration of thiamine preparations sometimes causes renal dysfunction (development of failure), disorders of the liver enzyme systems and fatty degeneration of this organ.
Vitamin B2 (riboflavin)
This compound, also known as an antiseborrheic vitamin, enters the body through the alimentary route (i.e., with food) and is produced by the microflora that normally lives on the walls of the large intestine.
When food is cooked, an average of one-fifth of riboflavin is lost, but it has been established that vitamin B2 is rapidly destroyed during defrosting, as well as under the influence of ultraviolet (in particular, solar) radiation.
Riboflavin is needed by the body to create new nerve cells, the maturation of red blood cells and the absorption of such a vital element as iron. B2 regulates the amount of adrenal hormone production. The compound is one of the constituents of rhodopsin, which protects the retina from UV rays.
Important: Vitamin B2 is absorbed better by the body when it comes with animal products.
Animal products containing B2:
- a fish;
- liver of animals and fish;
- eggs (protein);
- whole cow's milk;
- cheeses;
- yoghurts;
- pressed cottage cheese.
Plant sources B2:
- baked goods made from wheat flour;
- tomatoes;
- cabbage;
- cereals (oat and buckwheat);
- green pea;
- leafy greens (etc.);
- dog-rose fruit;
- yeast.
Riboflavin consumption rates
An adult needs an average of 2 mg of riboflavin per day (1.3-1.5 mg for women and 1.5-1.8 mg for men). Pregnant women need an increase of 0.3 mg per day, and breastfeeding mothers need an increase of 0.5 mg.
Babies under 6 months need 0.5 mg of vitamin per day, and babies from 6 months to 1 year need 0.6 mg. For children under 10 years of age, the need gradually increases from 0.9 to 1.4 mg per day.
Hypovitaminosis
With a B2 deficiency, the following develop:
- swelling of the tongue;
- "Seizures" (cracks and small ulcers) in the corners of the mouth;
- in the face and neck;
- photophobia;
- lacrimation;
- burning sensation in the eyes;
- Night blindness;
- a sharp deterioration in appetite;
- headache;
- dizziness;
- decreased physical activity and performance;
- growth retardation (in children).
Indications for taking riboflavin
B2 drugs are prescribed if the patient is diagnosed with:
- hypoacid gastritis;
- hemeralopia (night blindness);
- dermatitis;
- thyrotoxicosis;
- eye diseases (keratitis and conjunctivitis, cataracts);
- anemia;
- Addison's disease;
- cirrhosis of the liver;
- Botkin's disease;
- radiation sickness;
- chronic hepatitis;
- intestinal pathology (colitis and enteritis);
- rheumatism;
- poisoning with salts of heavy metals.
Hypervitaminosis
An excess of vitamin B2 does not have a toxic effect, since the mucous membranes of the gastrointestinal tract cannot absorb riboflavin in quantities that are dangerous to the body.
Vitamin B3 (PP, niacin, nicotinic acid)
Vitamin B3 is the most stable compound in this group. It enters the body with food, and is also formed in the process of biotransformation of the amino acid tryptophan.
Why is niacin needed?
B3 takes part in the biosynthesis of a number of enzymes, as well as in the assimilation nutrients, releasing energy from them. Vitamin is able to normalize cholesterol metabolism and stimulate carbohydrate metabolism. Niacin is essential for the production of a number of hormones (including sex hormones and insulin). B3 ensures the normal functional activity of the central nervous system and stimulates the formation of red blood cells. Niacin helps lower blood pressure.
Niacin (B3) is found primarily in animal products. V herbal products its content is much less.
Animal sources of vitamin PP:
- lean meat;
- beef and pork liver;
- a fish;
- eggs.
Herbal products:
- parsley;
- pepper;
- carrot;
- green pea;
- buckwheat;
- legumes (in particular - soybeans);
- most species.
Hypovitaminosis B3
Important:hypovitaminosis can be caused by the same type of diet or malnutrition. Lack of niacin is often noted among adherents of a vegetarian diet.
Niacin deficiency is characterized by the following clinical manifestations:
- increased fatigue;
- muscle weakness;
- soreness of the tongue;
- pallor of the skin of the face and hands;
- dry skin;
- deterioration in the ability to remember.
Prolonged vitamin B3 hypovitaminosis can lead to the development of pellagra. The disease is accompanied by severe disorders of the digestive system, skin and nervous system lesions. Mental disorders are not excluded.
Note:lack of niacin accompanies diseases such as hypertension, atherosclerosis, pathology thyroid gland, gastritis, rheumatism and inflammation of the gallbladder.
Consumption rates B3
Adults require an average of 20 mg of niacin per day. The permissible (safe) amount is 60 mg. The norm for children is from 6 to 20 mg, depending on age.
Hypervitaminosis
Vitamin B3 hypervitaminosis can negatively affect the condition of the liver. One of the signs of exceeding the recommended dose is facial flushing.
Vitamin B5 (pantothenic acid, panthenol)
Panthenol is found in a wide variety of foods and is produced in small quantities by the intestinal microflora.
Vitamin B5 is destroyed during heat treatment if the pH of the medium is shifted to the acidic or alkaline side.
Why is vitamin B5 needed?
Panthenol helps to obtain energy from food. It is necessary for the breakdown of lipids and carbohydrate compounds, as well as the biosynthesis of neurotransmitters and antibodies. B5 is involved in tissue regeneration and the formation of adrenal hormone. Pantothenic acid is involved in the process of hematopoiesis.
Where is B5 present?
Animal products containing B5:
- pork, beef and other meats;
- liver;
- offal;
- egg yolk;
- poultry meat;
- milk and dairy products.
Plant foods that are considered to be sources of B5:
- legumes;
- green vegetables;
- cauliflower;
- Red beetroot;
- nuts ();
- mushrooms;
- Brewer's yeast.
An adult needs to consume 4 to 7 mg of panthenol per day. Children need 2 to 5 mg, depending on age.
Hypovitaminosis
Since B5 is present in a wide variety of foods, it is extremely rare to encounter a deficiency.
With a lack of panthenol, the following symptoms are possible:
- sleep disturbances;
- lethargy;
- fatigue;
- paresthesia and pain in the lower extremities;
- various metabolic disorders;
- dyspeptic disorders;
- disorders of the nervous system.
In the form of calcium pantothenate, the vitamin is prescribed for the following pathologies:
- neuralgia;
- polyneuritis;
- skin burns;
- eczema;
- hyperthyroidism;
- toxicosis of pregnant women;
- intestinal dyskinesia (or atony in the postoperative period).
Vitamin B6 (pyridoxine)
Vitamin B6 is a series of related water-soluble compounds with a similar chemical structure. The group includes compounds such as pyridoxine (included in drugs most often), pyridoxal and pyridoxamine.
The body receives B6 mainly through the alimentary route. A certain amount of this biologically active compound is produced by the intestinal microflora. The biosynthesis process is disrupted in the background; the use of antibacterial agents is a common cause of hypovitaminosis. During the culinary processing of food, a significant part of the vitamin is lost. Pyridoxine, although fairly stable to heat, is rapidly degraded by light.
Why is vitamin B6 needed?
B6 takes part in almost all metabolic processes and regulates the activity of several dozen enzymes. Pyridoxine allows the body to metabolize proteins and unsaturated fatty acids. The vitamin is essential for the biosynthesis of prostaglandins, which are responsible for the regulation of cardiac activity and blood pressure levels.
Thanks to the effect of pyridoxine on the synthesis of antibodies and the process of cell division, it is strengthened. The functional activity of the central nervous system depends on B6. Pyridoxine is involved in the synthesis of a number of neurotransmitters (dopamine, norepinephrine and serotonin), which are responsible for the emotional state and the functioning of the brain in general. Vitamin improves the condition of nails (makes them stronger and less brittle) and skin (increases elasticity).
Pyridoxine is needed for the transfer of genetic material. It affects the production of hydrochloric acid by the glands of the stomach, as well as the biosynthesis of hormonal compounds and hematopoiesis (in particular, the formation of red blood cells).
What foods are high in vitamin B6?
Sources of B6 from animal sources:
- poultry meat;
- veal;
- lean pork;
- beef liver.
- baked goods made from wholemeal flour;
- cereals (buckwheat and);
- potato;
- tomatoes;
- carrot;
- pepper;
- White cabbage);
- leafy greens;
- citrus;
- Strawberry;
- cherries;
- nuts (hazel and walnuts).
Consumption rates
For an adult, the daily allowance is on average 2 mg of pyridoxine (1.8-2.2 mg for men and 1.6-2.0 mg for women). During pregnancy, it is recommended to increase consumption by 0.3 mg, and during breastfeeding- by 0.5 mg.
Babies in the first year of life need 0.5-0.6 mg of pyridoxine per day. Children from one to 3 years old need 0.9 mg of vitamin B6, from 4 to 6 - 1.3 mg, and from 7 to 10 - 1.6 mg of pyridoxine.
Hypovitaminosis
Vitamin B6 deficiency leads to the development of the following symptoms:
- drowsiness;
- anxiety;
- increased irritability;
- diseases of the mucous membranes;
- dermatitis;
- anemia (in children);
- decreased immunity;
- peripheral neuritis;
- dyspeptic disorders.
Important: hypo- and vitamin B6 deficiency is especially dangerous for babies on artificial feeding, pregnant women (especially against the background of early toxicosis and gestosis), women taking birth control pills (). Lack of pyridoxine also worsens the condition of patients suffering from joint diseases, chronic liver pathologies and atherosclerosis.
Pyridoxine is indicated if the patient is diagnosed with:
- anemia;
- low leukocyte count;
- toxicosis of pregnant women;
- radiculitis;
- neuritis;
- neuralgia;
- parkinsonism;
- hepatitis.
Note:pyridoxine is also indicated for seasickness. The need for vitamin B6 increases with stress, as well as against the background of alcohol abuse and nicotine addiction.
Hypervitaminosis
An excess of vitamin B6 is possible when consumed in daily doses exceeding 6 mg. Hypervitaminosis can cause nervous diseases.
Vitamin B7 (biotin)
Vitamin B7 is characterized by stability in the culinary processing of foods.
Why is biotin needed?
Biotin activates enzymes produced by the digestive system. B7 is also of great importance for the normal course of metabolic processes. Vitamin is required for cell division and transmission of hereditary information.
Animal products:
- beef liver;
- egg yolk;
- milk;
- sea fish.
Plant foods - sources of B7:
- parsley;
- peas;
- nuts;
- Brewer's yeast.
Daily requirement
An adult needs 30-100 mcg of B7 per day. The maximum safe amount is 150 mcg.
Vitamin deficiency caused by B7 deficiency
Biotin deficiency may be related to consumption raw eggs, the protein of which interferes with the absorption of the vitamin, as well as with the abuse of alcohol.
Signs of hypovitaminosis are:
- anemia;
- seborrhea;
- depression;
- sleep disturbances;
- lack of appetite;
- myalgia;
- dyspeptic disorders;
- dry skin;
- increased level;
Vitamin B9 (folic acid)
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Folic acid enters the body from the outside and is produced by the symbiotic microflora of the large intestine. When storing food, the vitamin is destroyed rather quickly. B6 is deposited in the liver, forming a reserve, which is enough for 3-6 months.
Why do you need B9?
Folic acid is involved in protein metabolism, is important for cell growth and division, as well as for the transmission of hereditary information. B9 is needed for the synthesis of neurotransmitters and blood cells.
In animal products, this vitamin is extremely small, in a more or less significant amount it is present in egg yolk, cheese and red fish.
Herbal products containing folic acid:
Hypovitaminosis
Folic acid deficiency in pregnant women leads to pathologies of intrauterine development of the child (the skeleton and central nervous system of the fetus are affected), and in the future - mental abnormalities in children.
B9 hypovitaminosis can cause diseases of the digestive tract and blood pathologies.
Consumption rate B9
An adult needs 200 mcg per day. Breastfeeding women are advised to increase their vitamin intake to 300 mcg. Children of the first year of life need 40 to 60 mcg per day, and at the age of 1 to 3 years - 100 mcg. At an older age, consumption rates are the same as for adults.
Hypervitaminosis
The safe amount is 600 mcg.
Excessive intake of B9 in the body has a toxic effect, which is especially pronounced against the background of diseases such as epilepsy.
Vitamin B12 (cyanocobalamin)
Vitamin B12 is a water-soluble substance whose structure includes a cobalt molecule. Cyanocobalamin tends to be deposited in the body, mainly in the liver.
The body receives most of the B12 through the alimentary route, and a relatively small amount of the substance is synthesized by intestinal bacteria. Cyanocobalamin is quite resistant to high temperatures, but the activity of the vitamin decreases significantly when exposed to UV radiation, oxygen, as well as in environments with a pH shift towards the alkaline or acidic side.
Why is vitamin B12 needed?
B12 is required to obtain free energy from compounds containing calories. Thanks to this vitamin, the body freely assimilates amino acids and lipid compounds. Cyanocobalamin is especially important for those cells whose division is especially active. This vitamin takes part in the biosynthesis of the protective myelin sheath of nerve fibers, as well as in the production of mediators responsible for the transmission of nerve impulses. B12 is needed for the maturation of red blood cells. It is able to stimulate the coagulation system and strengthen the immune system. The vitamin can lower total plasma cholesterol levels by inhibiting development. In addition, B12 normalizes the functional activity of the liver.
Vitamin B12 intake rates
The daily requirement of an adult for cyanocobalamin is, on average, 3 mcg. The maximum safe daily volume is 9 mcg.
During pregnancy and lactation, B12 intake increases (the recommended dose is 4 mcg per day).
Babies under 6 months need to receive 0.4 mcg of vitamin per day, and babies from 6 months to 1 year old - 0.5 mcg. For children from 1 to 3 years old, the norm is 1.0 μg, from 4 to 10 years old - 1.5 μg, and from 5 to 10 years old - 2.0 μg. The need for adolescents is the same as for adults.
Sources of B12 from animal sources:
- liver (beef and pork);
- offal (kidney heart);
- sea fish;
- seafood (oysters,);
- poultry meat;
- eggs.
Important: vegans need to take special supplements and constantly monitor the adequacy of vitamin B12 intake due to its absence in plant foods.
Pseudovitamin B12
"Pseudovitamin B12" refers to substances similar to vitamin B12 found in some living organisms, for example, in blue-green algae of the genus Spirulina, yeast, etc. These substances are especially dangerous for vegetarians who try to make up for vitamin B12 deficiencies with their help. They have been shown to block the metabolism of human breast cells and provoke false blood counts when examining vitamin B12 concentrations.
Hypovitaminosis
Typical manifestations of B12 deficiency are:
- a sharp deterioration in appetite;
- general weakness;
- pain of a spastic nature (in the epigastrium);
- gastritis;
- duodenitis;
- organs of the digestive tract.
Important: vitamin deficiency provokes the development of severe anemia. An acute deficiency is accompanied by diseases of the nervous system and threatens with mental disorders.
Indications for starting taking cyanocobalamin
B12 drugs are prescribed for the following pathologies:
- prematurity;
- infections of newborns;
- anemia in pregnant women;
- anemia (hyperchromic, pernicious and agastric);
- pancreatitis (chronic form);
- liver pathology;
- radiculitis;
- cerebral palsy;
B1 (thiamine, aneurin) is called the "mood vitamin" because it affects the state of the nervous system and mind. Not a single energy exchange process in the body takes place without the participation of B1, including such an important one as the process of building DNA.
What foods contain vitamin B1?
How can you replenish your body with it? It is found everywhere, and especially in tissues such as the liver and heart. There is a lot in coarse flour. Whole wheat and brown rice have a lot more thiamine than white bread.
The main products in our country that contain vitamin B1 are: peas, eggs, dairy products, meat (especially pork).
Vitamin B1 is also found in foods such as nuts, yeast, sunflower oil, fish, fruits, vegetables.
It is also found in baked goods made with yeast, however, the loss of vitamin B1 in food during baking increases the baking powder.
Few people know that vitamin B1 protects against the bites of flying insects (flies, mosquitoes). This is due to the characteristic, distinctive smell of the vitamin released with sweat. However, we do not eat thiamine to ward off mosquitoes. In fact, it performs much more important functions in the body.
Functions of vitamin B1 in the body- Together with two molecules of phosphoric acid, they form a coenzyme, which is involved in the metabolism of carbohydrates.
- Increases the activity of acetylcholine.
- Inhibits cholinesterase. Acts synergistically with thyroxine and insulin. Stimulates the secretion of gonadotropin hormones.
- Relieves pain.
- Accelerates wound healing, participates in reactions leading to the synthesis of nucleids and fatty acids.
- Takes part in neurophysiological processes, the synthesis of neurotransmitters, which are necessary for the correct transmission of nerve impulses.
- With his participation, energy is produced in mitochondria, proteins are renewed, thereby affecting the functioning of the whole organism.
Digestibility of vitamin B1
Vitamin B1 is an integral part of the diet, and knowing the foods that contain and destroy it is very important. The shortage happens if the food is very high in calories. Drinking coffee, tea, chocolate and caffeinated drinks depletes thiamine stores, contributing to a deficiency in the body. In addition, oysters, raw fish, and some shellfish contain an enzyme that breaks it down.
Deficiency of vitamin B1 leads to the development of a disease called vitamin deficiency. The disease is accompanied by muscle atrophy, low blood pressure, weakening of the contraction of the heart muscle, edema, mental disorders (depression, apathy, psychosis) and all this is the price to pay for ignoring foods that contain vitamin B1.
Prolonged absence of thiamine leads to fixation of neurological changes.
The complete absence of thiamine (which is extremely rare) causes numbness and burning sensation in the feet and palms, enlargement of the heart, edema and infertility in women.
Vitamin B1 is often called the "vitamin of optimism" by doctors; it improves mood and mental abilities and activates the brain. This substance does not accumulate in the body, since it belongs to the water-soluble vitamins and is quickly eliminated from it. To provide the body with the necessary amount of this vitamin, you should eat foods containing it daily.
Vitamin B1 does not lose its properties during heat treatment, it is able to withstand temperatures up to 140-150 degrees, but only if it is in an acidic environment. If heat treatment takes place in a neutral or alkaline environment, then the resistance of this substance to temperature decreases and useful properties are lost at 120-130 degrees. It should be remembered that when frozen, vitamin B1 is completely destroyed, and when exposed to sunlight, it loses its biological activity.
When preparing food, the rules established by nutritionists should be strictly observed. For example, if you add salt to the dish while cooking peas or beans, then most of the vitamin B1 they contain will be lost, so it is recommended to salt the prepared dish. Fried croutons contain 30% less vitamin than regular bread. Improper cooking can reduce the vitamin content in the finished dish by 70%.
The recommended daily intake of this vitamin by nutritionists is approximately 0.5 mg for each 1000 calories consumed. On average, for men this figure reaches 1.6-2.5 mg, for women - 1.3-2.2 mg, and for children - 0.5-1.7 mg. People with an overactive thyroid gland, as well as with significant physical activity, during the rehabilitation period and during the illness, an increased dose is required. The same applies to children and the elderly: the body's need for this substance is very dependent on age.
Conditions that increase daily requirement in vitamin B1:
- active (professional) sports;
- increased content in the daily menu of simple carbohydrates;
- too cold climate (in this case, the amount of vitamin should be increased by 30-50%);
- often repeated neuropsychiatric stress;
- pregnancy and breastfeeding;
- Handling reagents or hazardous chemicals (such as carbon disulfide, arsenic, or mercury)
- gastrointestinal infections or other diseases accompanied by diarrhea;
- systemic diseases (eg diabetes mellitus);
- numerous chronic or acute infections;
- carrying out therapeutic therapy with antibiotics.
An overdose of vitamin B1 can cause allergic reactions in some people, otherwise hypervitaminosis is not dangerous for this vitamin. If too much vitamin B1 enters the body, the body removes it unused. Most often, overdose occurs due to improper use of medications, and not poor nutrition.
The value of vitamin B1 for the body
Vitamin B1 is actively involved in energy, carbohydrate and other metabolic processes. It affects the functioning of all cells without exception, but most of all the nerves need it. In addition, this vitamin is necessary to maintain the vital activity of the intestines and stomach. With a lack of vitamin B1, the condition of not only the nervous, but also the digestive, as well as the endocrine and cardiovascular systems worsens.
Nutritionists say that vitamin B1 is involved in blood formation and has a positive effect on blood circulation, improves learning, normalizes appetite and stimulates growth. In addition, it acts as an antioxidant, reduces the harmful effects of tobacco and alcohol on the body and protects it from infections and other negative environmental influences. If the body does not feel a lack of vitamin B1, then it ages much more slowly.
Vitamin B1 has also been shown to have some analgesic properties and may help with motion sickness and motion sickness. He also takes an active part in the formation of certain substances that are contained in human skin and successfully fight against microbes-pathogens and blood-sucking insects.
The main sources of vitamin B1
| Products | B1 content, mg / 100 g | % of Daily Value in a Serving |
| Brewer's yeast | 16,3 – 28,5 | 100 |
| Baker's yeast | 2,7 – 6,6 | 100 |
| Sunflower seeds | 1,95 | 100 |
| Sprouted wheat grains | 1,76 | 80 |
| Peanuts, pine nuts | 1,24 | 60 |
| Dry soybeans | 1,1 | 50 |
| Pork (muscle) | 0,84 | 40 |
| Groundnuts, pecans | 0,84 | 40 |
| Dry peas | 0,81 | 40 |
| Pistachios | 0,74 | 35 |
| Wheat bran, sweet millet, bran bread | 0,72 | 34 |
| Beef heart | 0,63 | 31 |
| Oatmeal | 0,6 | 30 |
| Buckwheat | 0,58 | 28 |
| Chicken liver | 0,5 | 28 |
| Cashew nuts | 0,5 | 28 |
| Lentils, beans | 0,5 | 28 |
| Hazelnut | 0,49 | 27 |
| Rice unprocessed | 0,45 | 25 |
| Rye | 0,43 | 23 |
| Lamb liver | 0,41 | 21 |
| Beef kidney | 0,39 | 19 |
| Corn | 0,38 | 18 |
| Walnuts | 0,38 | 18 |
| Lamb meat | 0,36 | 16 |
| Barley | 0,33 | 15 |
| Chum | 0,32-0,33 | 15 |
| Duck | 0,31 | 12 |
| Powdered milk | 0,27 | 11 |
| Beef liver | 0,26 - 0,3 | 11 |
| Pasta | 0,25 | 10 |
| Almond | 0,25 | 10 |
| Garlic | 0,25 | 10 |
| Chicken egg yolk | 0,24 | 9 |
| Navaga | 0,23 | 8 |
| Veal | 0,23 | 8 |
| Rye bread | 0,18 | 6 |
| Catfish | 0,17 | 5,5 |
| Carrot | 0,15 | 5 |
| Pollock | 0,13 | 4,6 |
| Potato | 0,12 | 4,5 |
| Brussels sprouts | 0,1 | 4,5 |
| Sweet red pepper | 0,1 | 4,5 |
Algae (kelp, spirulina) and brewer's yeast are considered a good source of vitamin B1, but the latter should not be consumed in such quantities as to saturate the body with the necessary amount of substance, since excess weight appears from excessive consumption of brewer's yeast. That is, bread made from yeast dough is very useful, but it is not recommended to eat only bread, and beer does not give the body any vitamins at all, although it consists of cereals and brewer's yeast.
Vitamin B1 a large number found in bakery products made from coarse flour, some types of cereals (oatmeal, unprocessed rice), rice bran, wheat germ, field mustard, green vegetables (broccoli, Brussels sprouts, asparagus), legumes (especially peas), raisins, nuts , prunes, oranges, rose hips, plums and berries (wild strawberries, black currants, sea buckthorn, marsh blueberries).
Small amounts of vitamin B1 can be obtained from herbs (alfalfa, raspberry leaves, clover, sage, catnip, cayenne pepper, hay fenugreek, oat straw, parsley, peppermint, sorrel, burdock root, fennel seeds, chamomile, hops, nettle), as well as meat (beef, pork, poultry), fish, liver and egg yolk.
Peas, oat and buckwheat groats, fatty pork and nuts are considered to be the best sources of vitamin B1.
Signs of a vitamin B1 deficiency:
- a sharp deterioration in memory, forgetfulness;
- persistent depression;
- often unreasonable fatigue;
- trembling hands;
- unreasonable self-doubt;
- increased nervousness and irritability;
- a constantly haunting feeling of anxiety;
- insomnia, severe headaches;
- excessive physical and mental fatigue;
- muscle weakness;
- poor appetite;
- shortness of breath, which appears even with a relatively light exertion;
- soreness of the calf muscles;
- burning sensation on the skin;
- unstable, and sometimes even rapid, pulse.
Often, the amount of vitamin B1 received is reduced due to an excess or deficiency in the daily diet of proteins.
Interaction of B1 with other trace elements
Vitamin B1 is activated through interaction with magnesium, so foods that contain it should not be neglected. Most magnesium is found in rice bran, basil, sage, coriander, dark chocolate, leafy dark green vegetables (spinach, cabbage, etc.), cereals (oats, wheat, barley, quinoa, brown rice), lentils, beans , avocado and dairy products.
Vitamin B1 manifests itself most effectively in "cooperation" with other vitamins from the B group, and vitamin C reliably protects it from premature decay.
It is important to remember that medications that contain sulfur (such as oral contraceptives), raw fish, coffee, nicotine and alcohol, sugar and tea will neutralize the beneficial effects of vitamin B1. The destroyers of this vitamin also include air and water, antimicrobial agents (sulfonamides), alcohol-containing drugs and substances that reduce acidity (antacids). Drinking preparations containing vitamin B1 is necessary only with plain water, since coffee and tea can completely neutralize its beneficial effect.
Vitamin B1 or thiamine affects nervous system... In addition, the trace element takes part in energy and carbohydrate metabolism. The body is not able to accumulate thiamine in the organs, so the daily intake should be taken with food every day. Below you will read about what foods contain vitamin B1, its benefits and role in the functioning of the body, as well as the daily intake.
Properties and role of vitamin B1
Thiamin is popularly called the “vitamin of optimism”. This is due to the fact that it has a beneficial effect on the nervous system and cells. In addition, vitamin B1 affects the functioning of the stomach and physical activity. Thanks to this, an improvement in appetite is observed. The effect on the nervous system has an imprint on the functioning of the brain. With a sufficient intake of the microelement, concentration, performance, mental activity, mood and brain activity improve. You can also highlight a positive impact on the functioning of the internal system. By working as an antioxidant, it helps the body fight infections, the influence of bad habits and other negative factors.
Vitamin B1 norm
There are two methods for calculating the daily thiamine requirement:
- You need to take, on average, 1.3-2.5 mg per day for a healthy adult.
- Take 0.5-0.7 mg per 1000 calories in your diet. Those. with a daily diet of 2000 kcal, you need to use 1-1.4 mg.
People who lead an active lifestyle, pregnant and lactating mothers and in case of illness need to increase the amount of vitamin consumed.
From useful properties vitamin B1 can be distinguished:
- improved mood;
- relieving stress;
- healthy appetite;
- digestion improves;
- fatigue is removed and help in the fight against fear.
Thiamine deficiency symptoms
To recognize the lack of a trace element in the body, you need to diagnose the following symptoms:
- headache;
- insomnia;
- constant fears;
- stress;
- poor performance and mood;
- poor appetite;
- nausea;
- stomach problems;
- fast fatiguability.
Foods containing vitamin B1
A large amount of thiamine is supplied with food. In most cases, even bad balanced diet brings the necessary rate... This is primarily due to the high content of thiamine in simple foods. Top sources:
All products can be distinguished: yeast, cereals, peanuts, eggs, cottage cheese.
| The product's name | mg thiamine / 100 g |
| Yeast | 700 |
| Cereals | 200-350 |
| Peanut | 750 |
| Eggs | 150 |
| Cottage cheese | 100 |
Yeast- contain a large amount of trace elements. It can be noted that yeast is a good source of pure, carbohydrate-free protein. In addition, with their help, you can replenish the iron stores in the body.
Cereals- high-calorie sources of thiamine. In addition to a strong supply of energy, cereals are good at saturating and removing the feeling of hunger. Best suited: oatmeal, buckwheat, wheat and barley porridge and cereals.
Peanut- a nut that is very useful for humans. You can talk a lot about the benefits of peanuts, but the main thing is worth noting - healthy fats and restorative elements. Of the negative properties, only high calorie content can be emphasized.
Eggs is one of the best sources of pure protein. With a low calorie content, you can properly fill the daily protein requirement.
Cottage cheese- a source of pure animal protein. Of the beneficial properties, you can cancel useful macronutrients that strengthen the immune system, bones and teeth.
Vitamin B1 interactions
Bad habits, such as smoking and drinking alcohol, increase the daily rate... For better absorption of thiamine, you need to replenish the body with a sufficient amount of magnesium. With an insufficient amount of vitamin B12, the absorption of the microelement worsens.