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Where to get Vitamin B1 (Thiamine)?

Where to get vitamin B1, known as thiamine? Img: Wiki
Where to get vitamin B1, known as thiamine? Img: Wiki
 

Although our body does not need large amounts of vitamin B1, its deficiency can lead to a vitamin deficiency. It is therefore important to know the sources from which you can get it.

This vitamin is water-soluble and, therefore, the body can not accumulate and retain it, which means that the stores of vitamin B1 must be replenished on a regular basis.

What foods can give us vitamin B1, known as thiamine?

1. Cereal

If the label says about the "enriched" product, it may mean that the product contains vitamin B1. The term "enriched" means that the vitamins are lost during processing, and therefore, they are added after the treatment in order to recover the nutritional value of the product.

2. Nuts and seeds

Daily use of even a handful of nuts or seeds can bring many benefits to the body. This is due to high content of vitamin B1 as well as various other nutrients. It is recommended to use a combination of all kinds of seeds and nuts, but if you are too choosy, eat cashews or pistachios, because they have a a lot of thiamine.

3. Peas

Peas contain large amounts of thiamine, which makes it extremely beneficial for the body. It is important to know that peas should not be cooked at very high temperatures, because it leads to loss of nutritional properties.

4. Fish

This is perhaps the best source of thiamine. Tuna, salmon, trout and mackerel contain high amounts of vitamin B1.

5. Pork

Meat (liver, kidney) contains thiamine. However, frying meat can lose vitamins, so you should make sure that you cook in the most gentle way.

Number of thiamine necessary for every man, depends on the consumed calories and carbohydrates. The more carbohydrates consumed, the greater the need for thiamine. The standard recommendation - 1.2 mg for men and 1.1 mg for women daily.

 
 
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