Food supplements with vitamin B1 are familiar but few people pay attention

Vitamin B1 is found in many foods and plays an important role in the body’s energy metabolism. Supplementing with foods containing vitamin B1 meets the body’s needs, helping to promote health.

1. Learn about vitamin B1

vitamin B1 Thiamin – a chemical that plays an important role in the body’s energy metabolism. Getting enough vitamin B1 needed daily will help:

1.1. Maintain metabolism

Vitamin B1 is involved in converting carbohydrates from food into glucose – energy the body uses.

Vitamin B1 is found in many food sources

1.2. Prevent nerve damage

Vitamin B1 has a role in preventing nerve and brain damage by participating in the synthesis of cell membranes, nerve organizations, connective organizations, etc. In addition, vitamin B1 also promotes the development of nerve sheaths. myelin, preventing degeneration and damage.

1.3. Improve heart health

Vitamin B1 helps fight cardiovascular diseases, participates in the production of neurotransmitters that ensure the functioning of the heart. Therefore, a lack of vitamin B1 can easily lead to heart problems and strokes.

1.4. Improve memory

Vitamin B1 has a positive effect on the nervous system, helping to relax the mind, increase concentration and improve memory.

2. Effective vitamin B1 supplements

Source foods rich in vitamin B1 Especially whole grains, but humans can absorb this nutrient because vitamin B1 is concentrated in the seed coat and germ. The milling and cleaning of these grains has lost most of the vitamin B1. In addition, you can get this vitamin from many other foods such as:

Lean pork is an effective vitamin B1 supplement because it contains a very large amount

2.1. Lean pork

Lean pork can meet up to 74% of the body’s needs in one serving. Moreover, this is a familiar food with each of our meals, easily processed into many dishes and easy to buy. Therefore, most of the body’s vitamin B1 comes from this food source, but you should not eat too much meat every day to ensure a nutritional balance.

2.2. Spinach

Spinach is considered a nutritious vegetable with a very high content of nutrients, including vitamin B1. A bunch of spinach provides up to 1.5mg of nutritional value per day, which also meets the amount of vitamin B1 needed.

Therefore, you can prepare many dishes with vitamin B1 in your daily menu or drink water.

2.3. Bread

You can eat toast, rye bread, or muffins for breakfast or as a side dish, making one of the following: food supplement vitamin B1 familiar, stimulating taste.

2.4. Fat mushroom

This is a favorite food for many girls because of its very good skin care effects, it also provides many healthy vitamins, including vitamin B3.

Mushrooms are good for the skin and provide vitamin B1

2.5. Kinds of bean

Nuts and legumes are not only delicious and easy-to-eat food ingredients, but also contain a large amount of vitamin B1 to provide the body. You can use black beans, green beans, red beans, chickpeas, soybeans, etc. to change your taste every day.

Scientific research has shown that one cup of green beans provides 0.368mg of nutritional value, equivalent to 26% of the body’s needs.

2.6. Tiny cabbage

Many Vietnamese people do not know this vegetable, but tiny cabbage is quite popular in Western countries. This is also a rich source of vitamin B1 with about 0.122mg of the ingredient in 1 cup of fresh cabbage.

2.7. Nuts

Certainly eating nuts for snacks is a habit of many people, this is also a way to supplement the amount of vitamin B1 for the body every day.

The content of vitamin B1 in some nuts is as follows:

– 10g of sesame seeds contain about 0.142 mg of vitamin B1.

– 28g of pistachios has 0.247mg of vitamin B1.

– 14.3g of flaxseed provides 0.155mg of vitamin B1.

– ¼ cup of sunflower seeds contains 0.17mg of vitamin B1.

2.8. Fish

Fish is a good source of vitamin B1, which is rich in this micronutrient: salmon, mackerel, and tuna. In particular, in addition to vitamin B1, salmon also contains a lot of Niacin, vitamin B2, vitamin B6 and vitamin B12, rich in Omega-3, low in mercury, good for health.

Fish provides a lot of vitamin B1 and other good nutrients

2.8. Brewer’s yeast and nutritional yeasts

In dishes, brewer’s yeast and nutritional yeast are often used to increase flavor and stimulate appetite. This spice also contains natural vitamin B1 and many other B-fortified vitamins.

2.9. Asparagus

100g of cooked asparagus provides about 11% of the body’s daily vitamin B1 needs. However, using frozen asparagus and canned asparagus, the vitamin B1 content is usually lower.

3. How to better absorb vitamin B1 supplements?

The characteristic of vitamin B1 is that it is a complex chemical compound that is easily soluble in water, relatively stable at temperature. So in food preparation rich in vitamin B1, should avoid soaking in water for too long after peeling and slicing. The soups cooked with these foods should be eaten whole so that the body can receive more vitamin B1.

Vitamin B1 in cereals is mainly located in the thin crust, commonly known as the bran, that has been partially lost during the milling process. Therefore, in order for vitamin B1 to be less lost, do not grind grains and wash water too thoroughly.

Brewer’s yeast and food yeast contain a lot of vitamin B1, but the properties of yeast are unstable and easily destroyed when cooking. Therefore, do not cook for too long with this yeast. In addition, some fish and shellfish in the body contain thiaminase enzyme that breaks down vitamin B1, causing a partial loss of this micronutrient intake.

A complete diet will provide a guaranteed amount of vitamin B1 for the body

In general, for people with normal health, a full and scientific daily diet will provide the necessary amount of vitamin B1. Job Vitamin B1 deficiency Usually due to the main meal of potatoes, rice, lack of nutrient-rich foods such as meat, fish, shrimp, eggs, beans, etc.