It’s a trend these days to overlook health and the food we eat. People are much more concerned about their fat gain and love handles instead of worrying about their nutritional requirements. Have you ever thought on the minerals and nutrients? Have you ever wondered about your body’s necessity for Vitamin B1?
Read to understand the importance of vitamin B1 and the best food sources to gain it.
Vitamin B1 and its Importance
There’s no wrong in saying that proper intake of vitamins is crucial for the overall health and proper functioning of our body. Thiamine or commonly known as Vitamin B1 is one such B-vitamin needed for providing natural energy and good health. Vitamin B1 helps in maintaining cellular function and various other organ functions. Plus, this vitamin is responsible for maintenance of the central nervous system. Thus, vitamin B1 has an important role to play in your good health.
Deficiency of Vitamin B1
Deficiency of vitamin B1 can cause body weakness. It can lead to degeneration of the entire body, especially the nervous and circulatory systems, and growth of beriberi disease. Symptoms of vitamin B1 deficiency include severe fatigue and degeneration of muscular, nervous and gastrointestinal systems.
Top 6 Vitamin B1 Rich Foods
The best way to fulfill your recommended consumption of vitamin B1 and prevent or even cure the deficiency of vitamin B1 is to incorporate foods rich in this vitamin in your diet.
- Green Peas
There are certain vegetables that are rich sources of vitamin B1. Green peas are one such example that can offer 0.28 mg or 19% DV of vitamin B1 in a 100 grams serving. Moreover, consuming fresh green peas is an excellent source contributing 28% DV in a cup serving while an equal amount of frozen sweet scorn contributes 19% DV of vitamin B1.
- Nuts Start munching on nuts for a nutritional boost!! Nuts fall in the category of nutrient dense foods containing vitamin B1. Macadamia nuts are the best source of vitamin B1 with 100 grams per serving providing 0.71 mg or 47% of the Daily value (DV) of this vitamin. Other nuts that are good sources of vitamin B1 are pistachios (13% DV), pecans (9% DV), Brazil nuts (12% DV), and cashews (7% DV). Hence, it’s time to give up unhealthy processed snacks and start munching nuts for a nutrition boost.
If you’re more of a non-veg lover, eat fish to cover up your need for Vitamin b1. While fish are known for its high concentration of omega-3 fatty acids, most of the fish are rich sources of vitamin B1 as well. Among the long list, yellow fin tuna contains the highest levels of vitamin B1. Besides this, trout fish offers 0.43 mg or 28% DV of vitamin B1 in a 100 grams serving. Other fish varieties include salmon (19% DV), shad (10% DV) and mackerel (9% DV).
All varieties of beans that include navy beans, pinto beans and black beans contain high levels of Vitamin B1 as well as heart healthy proteins. The navy beans are the best sources offering 0.24 mg or 16% DV of vitamin B1 in a 100 grams serving. Other beans that are good sources of vitamin B1 include pink beans (29% DV), black beans (28% DV) and mung beans (22%).
Various seeds are also rich sources of vitamin B1. Sunflower seeds have the maximum concentration of vitamin B1 providing 1.48 mg or 99% DV in a plateful of beans. Sesame seeds come second providing 1.21 mg or 80% DV of vitamin B1. Other seeds that contain significant amounts of vitamin B1 include chia seeds (16% DV) and pumpkin and squash seeds (5% DV each).
If you’re bread lover, your need of Vitamin B1 is fulfilled. Bread made from wheat flour also contains significant amounts of vitamin B1. A single slice of this bread offers 0.14 mg of vitamin B1. Other varieties of bread that are good sources of vitamin B1 include wheat bagel (26% DV), rye bread (9% DV) and wheat English muffin (16% DV).