foods containing vitamin b1 what are its properties and benefitss

The winners are:

Enriched cereals & baked products
Oat bran
Beef liver
Asparagus
Tahini
Marmite

The best groups

Pork
Legumes
Seeds
Breakfast cereals

What is vitamin B1 & why is it important?

Thiamine also known as vitamin B1 is one of the nutrients from the vitamin B family essential for generating energy metabolism. Thiamine supplements are an excellent medical therapy for people suffering from immunodeficiency dieseases such as AIDS & alcoholism, it is also efficient in treating kidney disorders.

How much is the DV?

The DV for thiamine calculated on a 2000 calorie diet is 1.5mg, no negative effects have been encountered through higher or excessive consumption. To reduce the risk of cataract it is suggested to consume regularly about 10mg of Thiamine.

The foods containing vitamin B1 are:

Lean pork cuts

Apart from being a very good source of Thiamine, Lean pork meat is rich in; niacin, protein, selenium, Vitamin B12 & B6. According to the information gathered by the NHANES (National Health & nutrition Examination Survey) from 2003-2006, Diets including Lean pork meat proved much higher levels of protein, selenium, thiamine & vitamin B6 if compared to other diets not including this product.

Soybeans

Cooked soybeans provide with a lot of calcium, fibre, folate, iron, magnesium, phosphorus, potassium, riboflavin, thiamine, vitamin K, niacin, vitamin C & zinc.

Green Peas

Green peas are also a great source of thiamine, but also provide us with carotenoids such as lutein & zeaxanthin, Vitamin K, fibre & folate. Fresh peas are also rich in Beta-sitosterol a component that helps blocking cholesterol absorption.

Cowpeas (Blackeyed peas)

The Cowpeas are very rich in, calcium, fibre, thiamine, iron & vitamin A.

Common beans (White beans)

Common beans are a good source of, fibre, folate, protein, thiamine, iron & magnesium. They also contain saponin which helps in the growth of anti tumoral cells. Amongst the legumes they are the ones with the highest level of ferulic acid an antioxidant that is known to help protect from certain types of Breast, liver & stomach cancer.

A small study showed that with respect to lentils or chickpeas Common beans help lower glucose blood in a better way.

Black Beans

Black Beans are a great source of fibre, protein, thiamine, folate, iron, magnesium, manganese, molybdenum, phosphorus, potassium & zinc. A canadian research proved that Black beans turned to be more efficient than aspirin in some causes of inflammation.

Lentils

Lentils are a great source of, fibre, folate, iron, magnesium, manganese, phosphorus, diamine, vitamin B6 & zinc. A study held out on 400 iranian women proved that those who consumed a larger quantity of lentils towards other legumes had lower a lower concentration of inflammatory markers in their blood.

Take a look at our tried and tested method: Anti-Diet