Top 6 Foods High in Vitamin B1
Vitamin B1, also known as B complex vitamin or thiamine, exists in many foods and is extremely important to keep a body working correctly. Thiamine is responsible for several body functions, including the muscles, heart, and nervous system. It is also involved in the flow of electrolytes during the carbohydrate metabolism and enzymatic processes.
Thiamine is a water-soluble vitamin that serves for energy metabolism, which means that it helps your body process the food into energy. One more important function of vitamin B1 is supporting the nervous system. Like other water-soluble vitamins, it is stacked in little proportions, so you must take it daily in your diet.
Benefits of vitamin B1:
he normal functioning of our muscles, heart, and nervous system depends on thiamine. It plays a significant role in the procedure of transforming fats, carbohydrates, and protein into energy required for several vital functions. It also assists the body in the production of adenosine triphosphate (ATP), which is a molecule that channelizes energy within the cells.
As thiamine assists in secreting hydrochloric acid, it amends digestion. Along with other vitamins, it improves your body’s strength to handle stress, which is why it is mostly described as an “anti-depressant” vitamin. It is also used to increase memory and focus. Besides, thiamine is vital for keeping the liver functioning properly.
Foods high in vitamin B1:
Some foods like fish, meat, and grains are naturally loaded with vitamin B1. Contrarily, some foods like cereals and bread are generally strengthened with thiamine. Below we have mentioned a list of important sources of vitamin B1. So, don’t forget to include these in your daily diet as the body cannot store this vitamin.
Besides, it’s necessary to know that foods enriched with vitamin B1, when cooked, reduce their thiamine content because of heat. Plus, particular dietary habits like drinking a lot of tea or coffee or eating shellfish or raw fish can reduce our body’s strength to consume thiamine.
These are the foods high in vitamin B1;
1) Pork
Vitamin B1 exists in Pork. Its concentration is very high in it as compared to beef. Broiled Pork serves almost 27% of your body’s daily value of thiamine. You can also get zinc and selenium from pork meat, which is also vital nutrients.
2) Beef
Three ounces of beef deliver 7% of the daily value of thiamine needed by our body. The beef liver carries a hefty amount of vitamin B1. Furthermore, beef is also famous for its rich iron content, and it’s an outstanding source of other nutrients, including zinc, B12, and selenium.
3) Blue mussels
Cooked mussels, three ounces, can deliver 20% of the daily value of thiamine. Moreover, they are also full of essential nutrients like protein, vitamin B2, and other minerals like selenium, iron, manganese, and phosphorus.
4) Salmon and Tuna
Salmon being rich in protein, offers 18% of your DV of thiamine with other essential nutrients like vitamin D and omega-3 fatty acids. While on the other hand, tuna provides 13% of your DV of thiamine. Tuna also contains a great quantity of selenium, vitamin D, and omega-3 fatty acids. You must know that tuna is polluted with mercury and other toxic substances.
5) Black beans
Black beans, also famous as turtle beans, are put in the category of legume, which is usually rich in fiber and protein. They also contain other B vitamins. A half-cup of boiled beans can provide you 27% of your DV of thiamine.
6) Sunflower seeds
Sunflower seeds are powerhouses of thiamine. One ounce of these seeds in toasted form provides 7% of the DV of vitamin B1. Moreover, they include other vitamin B nutrients in their profile like copper, manganese, vitamin E, and selenium.
