Foods richest in Vitamin B1 or thiamine

2024-04-08 07:00:20

Vitamin B1, also known as thiamineis crucial for carbohydrate metabolism and energy production, as well as nerve function.

Here we leave you one table of foods rich in vitamin B1:

FoodVitamin B1 per 100gSpirulina Algae3.3mgWheat germ2mgWhole grains2mgLentils0.5mgFlax seeds1.64mgSunflower seeds1.48mgYeast1.2mgPork tenderloin0.83mgWhite bean0.5mgHazelnuts0.45mgWalnuts0.34mgPeas0.3mgMussels0.3mgTuna0.22mgSalmon0.2mgSpar ragos0.2mgBrown rice0.2mgEgg0.1mgKale0.1mgPotato0.1mgOrange0. 1mg

What is the necessary daily dose of vitamin B1?

The recommended daily amount of vitamin B1 (thiamine) varies depending on age, sex, and other specific conditions such as pregnancy and breastfeeding:

• Adult men: 1.2 mg/day.
• Adult women: 1.1 mg/day.
• Pregnancy: 1.4 mg/day.
• Breastfeeding: 1.4 mg/day.

How can I incorporate these foods to meet my B1 needs?

Here are some ideas and practical tips to do it:

1. Breakfast:

• Whole Cereals: Opt for whole grains or cereals fortified with B vitamins to start the day. You can combine them with milk or a milk substitute and fresh fruits for a balanced breakfast.
• Nutritional Yeast: Sprinkle nutritional yeast on your toast, avocados, or scrambled eggs for a boost of vitamin B1.

2. Lunch and Dinner:

• Meats and Fish: Incorporate portions of pork or fish such as trout into your main meals. These can be prepared in the oven, grilled, or steamed with a variety of herbs and spices for a delicious meal.
• Legumes: Lentils and beans can be the base of soups, stews, or salads. You can also make veggie burgers or use them as a filling in tacos and burritos.
• Green Leafy Vegetables: Although they are not the richest sources of vitamin B1, adding spinach, chard, or kale to your dishes increases the amount of essential nutrients you consume.

3. Snacks:

• Seeds and Nuts: Sunflower seeds or almonds are excellent thiamine-rich snacks that you can easily carry with you.
• Fruits: While fruits are not especially rich in vitamin B1, some such as oranges and watermelons can contribute to a balanced nutrient intake.

Planning your meals and snacks in advance can help ensure you are getting enough thiamine-rich foods.

How does this vitamin influence sports performance?

Vitamin B1, or thiamine, plays a crucial role in energy metabolism and, therefore, can have a significant impact on sports performance. Here I explain some ways in which vitamin B1 influences physical activity:

• Conversion of Carbohydrates into Energy: During intense exercise, the body relies heavily on carbohydrates as a source of quick fuel, so an adequate intake of vitamin B1 is essential to maintain energy levels and performance.
• Function of the Nervous System: An adequate level of thiamine is necessary for the efficient transmission of nerve impulses, which play a crucial role in coordination and muscle reaction during physical activity.
• Cardiovascular health: It contributes to proper heart function, which is essential for sports performance, as a healthy heart can pump blood more efficiently, bringing oxygen and nutrients to working muscles.
• Fatigue Prevention: A vitamin B1 deficiency can lead to fatigue and decreased physical performance. Ensuring you get enough thiamine can help prevent fatigue, allowing athletes to train more effectively and for longer periods.
• Muscle Recovery: Although vitamin B1’s primary role is related to energy and nervous system function, getting enough B vitamins, in general, can aid in muscle recovery by supporting tissue repair and growth.

Athletes, especially those who participate in long, intense workouts, may have increased vitamin B1 needs, given increased carbohydrate metabolism and energy demand. Maintaining a balanced diet, rich in natural sources of thiamine and, in some cases, supplementing with B complex vitamins, can be an effective strategy to optimize sports performance and recovery.

Conclusion

• These recommendations serve as a general guide for Ensure adequate intake of vitamin B1.
• Los sportsmen They may take special interest in increasing their vitamin B1 needs.
• It is possible to achieve these amounts with a balanced diet that includes rich sources of thiamine such as whole grains, meats (especially pork), legumes, nuts and seeds.
• Including a variety of these foods in your diet can help you complete vitamin B1 requirementsthus benefiting your energy metabolism and nervous function.

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