What foods contain the most thiamine? What foods contain thiamine (vitamin B1). Conditions for the absorption of natural thiamine
Thiamine provides the processes of growth and development, contributes to the functioning of the brain, heart, immune, nervous and digestive systems. It is water-soluble, so it does not stay in the body for a long time.
The human body cannot synthesize thiamine on its own and receives it only from the outside. For this reason, its stocks must be constantly replenished. Knowing what vitamin B1 contains and supplying it regularly to the body is vital for everyone.
Sources
Vitamin B1 is found in foods of various origins, therefore, vegetarians have the opportunity to choose a diet without animal food, in which enough thiamine will enter the body.
If the amount supplied with food is too small to meet the daily requirement, or vitamin B1 in foods is poorly absorbed, doctors recommend taking medications.
food
Worth mentioning separately medicinal herbs where vitamin B1 is contained is chamomile, peppermint, sage, alfalfa, hops, field mustard, parsley, sorrel, spinach.
In medicines
B1 is available in the form of a drug with the name "Thiamin" (thiamine chloride) in tablets or ampoules, the price of the drug starts at 25 rubles.
Thiamine injections are made intramuscularly and intravenously.
Indications for use - vitamin deficiency.
Women with pregnancy complications are sometimes prescribed electrophoresis with vitamin B1.
Also, B1 can be included in multivitamin complexes and medicines to improve heart function (eg, Doppelhertz).
Do you have problems with the cardiovascular system? To strengthen blood vessels and the main muscle of the body, you need healthy food, vitamins and other useful elements. All the details - .
Vitamin A is no less important for us. You will learn what functions it performs in the body and where to find it.
Daily rate
The size of the daily vitamin dose depends on the age of the person and the type of activity. On average, the need for B1 in an adult is 1.1-2.0 mg per day by American standards..
Norm for:
- 6-month-old babies - no more than 0.2 mg;
- children 1-8 years old - 0.3-0.6 mg;
- adolescents - 0.6-0.8 mg;
- women - 1.1 mg; (during pregnancy and lactation, the norm rises to 1.6 mg)
- athletes - 1.6 mg;
- people over 75 - 1 mg.
The disadvantage of this micro-element
Lack of vitamin B1 in the body causes hypovitaminosis.
This is due to:
- malabsorption and assimilation of food;
- insufficient vitamin content in food;
- pregnancy;
- lactation;
- hard physical labor;
- diabetes;
- other diseases associated with metabolism.
The first symptoms of deficiency
- irritability;
- insomnia;
- fast fatiguability;
- depressive states;
- feeling of chilliness;
- violations of coordination;
- lack of appetite;
- development of heart failure;
- nausea.
With an acute shortage of thiamine, a dangerous disease occurs - beriberi(avitaminosis of vitamin B1). This disease is common in South Asia, where the diet consists mainly of rice and does not contain other foods with the presence of thiamine.
The lack of a vitamin is compensated by an appropriate diet (it is better if it is prescribed by a doctor), and also serves as an indication for the use of vitamin B1 in the form of drugs.
In severe cases, injections may be prescribed for children suffering from beriberi or pregnant women.
Interaction of thiamine with other substances
- It is believed that vitamins B1, B12 and B6 are incompatible. Not all vitamin complexes take this circumstance into account.
- Medicinal vitamin B1 and alcohol are poorly combined - while taking thiamine, the absorption of thiamine worsens.
- B1 should not be mixed with solutions containing sulfites - it immediately decomposes in them.
And from a lack of vitamin PP, an unpleasant pellagra disease can occur. A proper diet with foods will help prevent it.
In order for the hands to always be tender and silky, you also have to worry about the amount of vitamins in the body. Read more about vitamins for dry skin.
Overdose
Hypervitaminosis in general is not characteristic of this vitamin. However its introduction in excessive amounts can provoke anaphylactic shock. In some cases, there is an allergy to thiamine preparations.
You will learn all about thiamine and products containing it from the following video:
Thiamine (vitamin B1) is a water-soluble vitamin. It was first isolated by W. Suzuki in 1910 while studying beriberi treatment with rice bran. According to other sources, the vitamin was first obtained by K. Funk in 1912.
In medicine, synthetic drugs are used: thiamine chloride and thiamine bromide.
Known as vitamin B1, thiamine plays an important role in carbohydrate and fat metabolism. The substance is necessary for normal course growth and development processes and helps maintain proper functioning of the heart, nervous and digestive systems. Thiamine, being a water-soluble compound, is not stored in the body and does not have toxic properties.
Thiamine in in large numbers found in yeast, shell and germ of cereal seeds.
The main amount of thiamine a person receives from plant foods. Rich in thiamine herbal products like wholemeal wheat bread, soybeans, beans, peas, spinach. Less content of thiamine in potatoes, carrots, cabbage. From animal products, the liver, kidneys, brain, pork, and beef are distinguished by the content of thiamine. Also in yeast, Vitamin B1 is also synthesized by certain types of bacteria that make up the microflora of the large intestine.
thiamine in foods Table of thiamine content in food
| Product | The content of vitamin B1, mg/100 g of product |
| Brewer's yeast (calculation on dry weight) | 16,3-28,5 |
| Baker's yeast (dry weight calculation) | 2,7-6,6 |
| Peas | 0,81 |
| beans | 0,68 |
| Pork meat | 0,52 |
| Beans | 0,50 |
| Cereals: millet, oatmeal, buckwheat | 0,40-0,45 |
| Bran | 0,37 |
| Green peas | 0,34 |
| Corn | 0,33 |
| Liver | 0,3-0,5 |
| A heart | 0,3 |
| Sturgeon caviar | 0,3 |
| Egg (yolk) | 0,2-0,4 |
| Spinach | 0,25-0,30 |
| Rye bread | 0,18 |
| Cabbage | 0,16-0,26 |
| Carrot | 0,12-0,16 |
| Milk | 0,04 |
| Apples | 0,04 |
| Potato | 0,02-0,08 |
An adult needs at least 1.4-2.4 mg of thiamine per day, depending on the amount of carbohydrates and dietary calories. With bodybuilding, the need for thiamine increases, so athletes are advised to take 2-5 mg of thiamine per day. Hypervitaminosis of vitamin B1 does not occur even at very high doses.
The quantitative content of thiamine in food thiamine deficiency
Systemic thiamine deficiency is a causative factor in the development of a number of severe disorders, the leading place in which is occupied by lesions nervous system. The complex of consequences of thiamine deficiency is known as beriberi disease.
Thiamine deficiency during bodybuilding is fraught with loss of muscle mass, general weakness, and the likelihood of injuries and sprains increases.
Indications for use
Prevention of hypo-and avitaminosis B1, heart failure, cardiac arrhythmias (such as extrasystoles), coronary heart disease, peripheral neuritis of various etiologies, sciatica, neuralgia, diabetes mellitus, dermatoses of neurogenic origin, eczema, psoriasis. Cocarboxylase is used in the complex treatment of renal, hepatic insufficiency, acidosis in diabetes mellitus and diseases of the cardiovascular system, hepatic diabetic coma, mild forms of multiple sclerosis.
Side effects
Allergic reactions, urticaria, Quincke's edema, an attack of bronchial asthma, in severe cases - anaphylactic shock. Rapid intravenous administration of thiamine is accompanied by a drop in blood pressure, impaired skeletal muscle contraction, and respiratory depression (curare-like action). Side effects cocarboxylases are manifested in the form of allergic reactions, and when administered intramuscularly - in the form of itching, swelling, hyperemia.
Thiamine in sports
Thiamine capsules Thiamine is one of the most important vitamins in bodybuilding and other sports, which is involved in the synthesis protein and muscle growth. Thiamine is required for the formation of hemoglobin, which is part of red blood cells, so a sufficient supply of thiamine provides oxygen transport to the muscles.
More interestingly, thiamine is one of the few vitamins that has been shown to improve performance when taken as supplements. Thiamine increases heat production, intensity and duration of training and, as a result, increases the consumption of fat and calories.
Close in structure to thiamine is the drug enerion, which is recommended for asthenic conditions. We consider it possible to include it in the prescription schemes for athletes before competitions.
Perhaps of some interest to athletes is the drug milgamma, which includes a thiamine derivative - benfotiamine, which has the best pharmacokinetic parameters, primarily more fast speed suction. Currently, it is used for neurological diseases. We consider it rational to include the drug in the intake regimen by athletes both before competitions and in the period after them.
Vitamin B1 or as it is popularly called "vitamin of optimism"
Being a water-soluble substance, the vitamin is not deposited in the body. Therefore, its reserves must be replenished daily. What contains (sources) vitamin B1 read below in the article.
The value and role of vitamin B1
Vitamin B1 takes Active participation in carbohydrate, energy and other important metabolism, affects the functioning of any cell of the body, especially nerve cells therefore significantly affects the functions of the nervous system. Vitamin B1 normalizes the motor activity of the stomach and intestines. With insufficient intake of thiamine from food, the synthesis of acetylcholine is disturbed, as a result of which the function of the nervous, cardiovascular, endocrine and digestive systems worsens.
Thiamine optimizes brain function, improves mental abilities and mood. Also, this vitamin improves blood circulation and is involved in the creation of blood, increases the ability to learn, has a positive effect on growth, and normalizes appetite. Works as an antioxidant, reducing the effects of alcohol and tobacco, protects the body from infections and other adverse environmental factors. The main thing slows down the aging process of the body.
Daily requirement of vitamin B1
An increased dose of the vitamin is necessary for people with hyperthyroidism, with high physical exertion, during illness and during the recovery period, as well as for children and the elderly.
What foods contain vitamin B1 (sources)
Herbal products containing vitamin B1:
Wheat germ, sunflower seeds, pistachios, peanuts, peas, rice bran, beans, lentils, cereals (unprocessed rice, buckwheat, oatmeal), bread and wholemeal products, legumes, walnuts, carrots, rose hips, potatoes, Brussels sprouts, broccoli, sorrel, raisins, plums, prunes, blueberries, black currants, parsley, spinach, mint, clover, chamomile, nettle, strawberries, orange.
Vitamin B1 is found in animal products:
Pork, beef, liver, kidneys, brain, heart, fish products, egg yolk, milk.
The name of the products is written in descending order according to the amount of vitamin B1 in it.
(the data is rather conditional, the content of vitamins and minerals may differ depending on the soil where the product grew)
Interaction and compatibility of vitamin B1
Thiamine is powered by magnesium, so don't neglect it. Medicines containing sulfur, oral contraceptives, sugar, raw fish, tea, coffee, alcohol and smoking deplete the body of thiamine.
Possible symptoms of vitamin B1 deficiency
Moderate:- increased irritability;
- headache;
- insomnia;
- tearfulness;
- depression;
- fatigue;
- loss of appetite;
- chilliness at room temperature;
- deterioration in coordination;
- nausea;
- diarrhea;
- shortness of breath even with little physical exertion;
- gastrointestinal disorders.
- beriberi disease (damage to the central nervous system, heart failure, paralysis, muscle atrophy).
Symptoms of an overdose of B1
Hypervitaminosis for thiamine is not typical, but can cause an allergic reaction. And hypo- and beriberi can occur as a result of malnutrition, this is when the diet consists of highly refined carbohydrates (polished rice, flour from higher grades, sugar), such products contain practically no thiamine, and for their processing the body requires more than it receives.
Vitamin B1 is often referred to by physicians as the "vitamin of optimism", it improves mood and mental abilities and activates the brain. This substance does not accumulate in the body, since it belongs to water-soluble vitamins and is quickly excreted 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 the heat treatment takes place in a neutral or alkaline environment, then the resistance of this substance to temperature decreases and beneficial features lost at 120-130 degrees. It should be remembered that when frozen, vitamin B1 is completely destroyed, and when the product is exposed to sunlight, it loses its biological activity.
When preparing food, you should strictly follow the rules established by nutritionists. For example, if you add salt to a dish while cooking peas or beans, then most of the vitamin B1 contained in them will be lost, so it is recommended to salt the already prepared dish. Fried croutons contain 30% less vitamin than regular bread. Improper cooking can reduce the content of the vitamin in the finished dish by 70%.
The recommended daily intake of this vitamin by nutritionists is approximately 0.5 mg for every 1,000 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 hyperactive thyroid function, as well as with significant physical exertion, during the rehabilitation period and during 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 the daily requirement for vitamin B1:
- active (professional) sports;
- increased content in the daily menu of simple carbohydrates;
- too much cold climate(in this case, the amount of vitamin should be increased by 30-50%);
- often recurring neuropsychic overstrain;
- pregnancy and lactation;
- handling reagents or hazardous chemicals (such as carbon disulfide, arsenic, or mercury);
- gastrointestinal infections or other diseases accompanied by diarrhea;
- systemic diseases (for example, diabetes mellitus);
- multiple chronic or acute infections;
- treatment with antibiotics.
An overdose of vitamin B1 can cause allergic reactions in some people, otherwise hypervitaminosis for this vitamin is not dangerous. If too much vitamin B1 enters the body, then the body removes it unused. Most often, an 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 nerve cells need it most of all. In addition, this vitamin is necessary to maintain the vital activity of the intestines and stomach. With a lack of vitamin B1, the state 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 diseases. negative influences environment. 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 pain-relieving 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 pathogenic microbes and bloodsucking insects.
The main sources of vitamin B1
| Products | B1 content, mg/100 g | %Daily Value Per 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 part) | 0,84 | 40 |
| Ground nuts, pecan | 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 | 0,5 | 28 |
| Lentils, beans | 0,5 | 28 |
| Hazelnut | 0,49 | 27 |
| Rice, raw | 0,45 | 25 |
| Rye | 0,43 | 23 |
| lamb liver | 0,41 | 21 |
| beef kidneys | 0,39 | 19 |
| Corn | 0,38 | 18 |
| Walnuts | 0,38 | 18 |
| lamb meat | 0,36 | 16 |
| Barley | 0,33 | 15 |
| Keta | 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 the 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 is found in large quantities in bread products made from coarse flour, some types of cereals (oatmeal, raw rice), rice bran, wheat germ, field mustard, green vegetables (broccoli, Brussels sprouts, asparagus), legumes (especially in peas), raisins, nuts, prunes, oranges, rose hips, plums and berries (wild strawberries, black currants, sea buckthorn, swamp blueberries ).
A small amount 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 from meat (beef, pork, poultry), fish, liver and egg yolk.
The best source of vitamin B1 is considered to be peas, oatmeal and buckwheat, fatty pork and nuts.
Signs of vitamin B1 deficiency:
- sharp deterioration in memory, forgetfulness;
- not passing depression;
- often occurring unreasonable fatigue;
- violently trembling hands;
- unreasonable self-doubt;
- increased nervousness and irritability;
- 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 small load;
- 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 the 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, avocados and dairy products.
Vitamin B1 is most effective in "collaboration" with other vitamins from the B group, and vitamin C reliably protects it from premature decay.
It is important to remember that medicines that contain sulfur (such as oral contraceptives), raw fish, coffee, nicotine and alcohol, sugar and tea will neutralize the beneficial effects of vitamin B1. Destroyers of this vitamin also include air and water, antimicrobials (sulfonamides), alcohol-containing drugs, and acid-reducing substances (antacids). It is necessary to drink preparations containing vitamin B1 only with plain water, since coffee and tea can completely neutralize its beneficial effect.
Vitamin B1 (thiamine) is a water-soluble substance that is destroyed by alkaline environment and heat treatment. The colorless crystalline compound is insoluble in alcohol, is not stored in the human body and is not toxic. Synthesis in the human body occurs in the microflora of the colon.
- Formed in the body in the form of thiamine pyrophosphate (phosphorylated form of thiamine);
- Plays an important role in the process of carbohydrate metabolism and acid interactions (lactic and pyruvic);
- Necessary for the synthesis of acetylcholine, fat, protein and water-salt metabolism;
- It affects the activity and trophism of the nervous system.
Thiamine is involved in hematopoiesis and improves blood circulation in the body, optimizes brain function and cognitive activity. This element has a positive effect on the level of growth and energy, normalizes appetite and learning ability. Vitamin B1 is essential for normal muscle tone of the heart, stomach and digestive tract. The thiamine compound acts as an antioxidant, protecting the body from aging as well as the effects of tobacco and alcohol.
Vitamin B1 has been known since 1911 thanks to the discovery of Casimir Funk, who discovered thiamine in rice bran and called it a vitamin due to the nitrogen content in the molecule. In its pure form, this compound was isolated in 1926 by B. Jansen.
Sources of Vitamin B1
Vitamin B1 is found in foods of plant and animal origin. Products subjected to heat treatment contain an insignificant amount of thiamine, which is why, in order to replenish the daily requirement of this element, you should eat some foods in raw form or compensate for the lack of vitamins with the help of complex vitamin preparations.
Plant sources B1
- Wholemeal bread;
- Cereals - oatmeal, raw rice;
- Vegetables - asparagus, Brussels sprouts, broccoli;
- Legumes - green peas;
- Fruits - oranges, grapes (raisins), plums (prunes);
- Berries - swamp blueberries, wild strawberries, sea buckthorn, black currants;
- Algae - kelp, spirulina;
- Herbs - parsley, alfalfa, raspberry leaves, peppermint, clover, sorrel, sage, catnip, cayenne pepper, fennel seeds, rose hips, fenugreek, chamomile, nettle, hops.
Animal sources B1
- Meat - beef, pork, poultry;
- Offal - liver;
- Various varieties fish;
- Egg yolk.
Thiamine has chelating properties, like all compounds of group B, which favorably affects the absorption by the body of substances used with this element in a complex.
The need for vitamin B1 increases with age, as the ability to absorb and metabolize thiamine decreases in older people, which suggests the need for higher dosages of this compound.
Daily allowance B1 for children
In childhood, an additional intake of vitamin B1 is necessary with an unbalanced diet, when most of the daily menu consists of refined grains and flour products, as well as boiled foods.
- From 0 to 1 year - 0.4-0.5 mg;
- From one to three years - 0.8 mg;
- From 4 to 6 years - 0.9 mg;
- From 7 to 10 years - 1.2 mg.
Daily value B1 for men
For people who consume tea and alcohol in large quantities, an additional dosage of thiamine is required, since at normal dosages of the vitamin its deficiency may occur. The daily requirement for vitamin B1 for males is 1.2 to 1.5 mg, depending on age and bad habits.
Daily Value B1 for Women
During various diseases and during the rehabilitation period, during lactation and pregnancy, as well as with increased physical exertion, it is necessary to increase the dosage of vitamin B1 only after consulting a doctor (especially during the period of bearing or feeding a child).
- From 11 to 75 years and more - 1.0-1.3 mg;
- Pregnant women - 1.5 mg;
- Nursing - 1.6 mg.
Video from internet
Signs of a lack of vitamin B1
A complete deficiency of thiamine leads to a violation of carbohydrate metabolism, as a result of which pyruvic and lactic acid accumulate in the body. With vitamin deficiency of this element, damage to the central nervous system, a decrease in the ability of the heart muscle to contract, as well as a violation of the digestive tract can be observed. Lack of vitamin B1 leads to severe general exhaustion and partial or widespread edema.
Causes of hypovitaminosis
The causes of thiamine deficiency in the human body are insufficient intake of this element with food and excessive consumption of foods that prevent its absorption. Seafood and fresh fish contain a high level of antithiamine factors (thiaminase), which contribute to the destruction of vitamin B1. Coffee and tea inhibit the absorption of this compound, preventing its absorption in the intestine.
Diagnostic symptoms of hypovitaminosis:
- Blocking the process of carbohydrate metabolism;
- Decrease in the work of cells of muscle and nervous tissue;
- Transformation of carbohydrates into fats and disruption of fatty acid synthesis;
- Muscular atrophy and delayed physical development in children;
- Circulatory failure.
Consequences of hypovitaminosis
A lack of vitamin B1 in the body can lead to serious illnesses cardiovascular system, central nervous system, the appearance of dermatoses of neurogenic origin, as well as organic dysfunctions of the brain. Metabolic disorders and the occurrence of diseases endocrine system are also consequences of thiamine hypovitaminosis.
Signs of an overdose of vitamin B1
With the use of daily norms of vitamin B1, an overdose is not observed. Parenteral administration of a large dosage of thiamine can cause anaphylactic shock. An overdose of this substance can cause allergic reactions, and if long-term use large doses - to the discoordination of the enzyme metabolism of the liver and dystrophy of this organ. Kidney dysfunction may also occur.
The interaction of vitamin B1 with elements of this group is not recommended, especially with vitamins B6 and B12. Alcohol-containing drugs prevent the normal absorption of thiamine, and antibiotics reduce its level in the body.