What is Vitamin B1?
Vitamin B1 is also known as Thiamin. It is a water soluble vitamin and is essential for many processes such as:
- The metabolic functions in our body
- Converting carbohydrates into energy
- Maintaining cellular function and nervous system
What food sources contain Vitamin B1?
Luckily for veg*ans there are plenty of good sources of vitamin B1! In fact the best source out there of thiamin is an non animal food: yeast extract.
A few other good plant based sources include: sesame butter/seeds, sunflower seeds, cabbage, soyabeans, mushrooms, asparagus, peas, broccoli, peanuts, oatmeal, and most nuts such as pines, brazils, pistachios, macadamias and pecans.
What is the Dietary Reference Intake (DRI) of Vitamin B1?
The recommended intake of B1 is 1.2mg per day.
Some examples of how much you can get from certain fruits and vegetables:
(All are per 100g of each food)
- Yeast extract - 9.7mg
- Sesame butter/seeds - 1.6mg
- Sunflower seeds - 1.48mg
- Pine nuts - 1.2mg
- Pistachios - 0.87mg
- Pecans - 0.66mg
It is best to have raw sources of this vitamin because cooking can reduce the B1 content up as much as up to 25%.
Any side effects?
Deficiency can cause appetite loss, fatigue, depression, memory loss, rapid heartbeat and in serious cases beriberi disease.
The is not much known if overconsumption causes any adverse side effects. There is a risk of toxicity but because B1 is a water soluble vitamin it doesn’t stay in the body for very long before it is flushed out.
And we end. I hope you have learnt at least one thing today (it would make me happy :D) and next we shall look at B2!