Among the micronutrients that fully keep the body in constant operation is vitamin B1, since its function is mainly aimed at the production of energy through carbohydrates.
In the following article, we give you all the information about this important micronutrient and the sources available to consume it.
What is vitamin B1?
Vitamin B1 or also called thiamine or aneurin, is a micronutrient from foods of animal and plant origin , whose function is to help the body’s cells to convert carbohydrates into energy.
It is a hydrosoluble vitamin (it dissolves in water), of vital importance in the metabolism of cellular energy for the functioning of all organic systems.
Note: The recommended amount of vitamin B1 is 1.1 to 1.2 mg in adults. (1)
What is vitamin B1 used for in the body?
This micronutrient has important tasks for the body to work properly. We mention below its main functions:
1. Metabolize carbohydrates and amino acids
Vitamin B1 participates in many metabolic reactions, and contributes to the formation of acetyl COA, an important biochemical molecule in the production of cellular energy.
Therefore, thiamine participates in the metabolization of carbohydrates and amino acids to convert them into energy, especially to the central nervous system . (two)
2. Intervene in cellular respiration
Cellular respiration or internal respiration consists of a metabolic pathway in the organism that breaks down glucose and produces ATP, metabolically useful energy for cells to carry out their functions. (3)
Note: If there is glucose and there are enzymes but vitamin B1 is not involved, it is not possible to carry out the chemical reactions correctly.
3. Contribute to the proper functioning of the nervous and cardiovascular system
Some studies report that vitamin B1 deficiency can cause a disease called beriberi.
This pathology has two versions: wet beriberi , which can affect the cardiovascular system and, in dangerous cases, can limit the heart’s ability to pump blood, and dry beriberi , which causes nerve damage, causing loss of muscle strength. which can lead to muscle paralysis. (4)
Important: The consumption of thiamine in the daily diet guarantees the correct functioning of the central nervous system, as well as the cardiovascular system, avoiding the appearance of this disease.
4. Promote proper development and growth
As thiamine is involved in the production of energy for cells , it is also involved in their growth and development. In the muscles, it favors their development and recovery, and also relieves muscle tension.
To highlight: The intake of vitamin B1, allows the correct energy metabolism of the organism, increasing its energy and resistance, reducing fatigue after physical exercise.
Where is vitamin B1 found?
Vitamin B1, or thiamine, can be found in foods of animal and plant origin. Here are the main sources:
1. Meat and fish
As an important fact, pork represents, among meats of animal origin, the one that provides the highest level of vitamin B1 , being able to reach up to 10 times more than in beef. (5)
On the other hand, all lean, semi-fatty and fatty fish contain this important vitamin , in concentrations ranging from 0.14 mg to 0.20 mg per 100 gr portion. (6)
2. Eggs and dairy products
Egg consumption is also a source of thiamine and cobalamin ( vitamin B12 ). The vitamin B1 content is found in the yolk, providing 7.5% of the daily requirements. (7)
Regarding dairy products such as milk, or its derivatives such as cheese or butter, among others, its consumption provides moderate amounts of vitamin B1.
Note: A glass of milk can provide about 10% of the recommended daily intake of thiamine. The consumption of skimmed dairy products is recommended to avoid the increase in bad cholesterol.
3. Whole grains and legumes
Cereals such as wheat, barley, sorghum or corn , provide significant amounts of this vitamin, as well as others belonging to the B complex such as vitamins B8 , B3 , B9 and B5 .
According to the publication of the Food and Agriculture Organization of the United Nations (FAO) , the cereal with the highest content of vitamin B1 is sorghum , providing 28% of daily needs per 100 gr. (8)
Regarding legumes, soybeans represent one of the legumes with the highest contribution of vitamin B1 . It contains approximately 51% of the recommended daily intake per 100 gr. (9)
Important: In general, all legumes contain thiamine among their nutritional components, so it must be included in the diet.
4. Nuts and seeds
Hazelnut represents one of the nuts with the highest contribution of this micronutrient. This dry fruit provides 38% of daily needs for every 100 gr. Other dried fruits with an important contribution of thiamine are walnuts , peanuts and almonds .
As for seeds, sunflower seeds , sesame seeds and pumpkin seeds represent the greatest contributors in terms of vitamin B1. The sunflower seed provides 1.48 mg per 100 gr and the pumpkin seeds provide 1.20 mg in the same amount.
Key Findings
- Vitamin B1 from the B complex is involved in the metabolic production of energy for cells and comes from foods of plant and animal origin.
- It does not cause toxicity problems due to its excessive consumption.
- Its adequate consumption prevents the disease called beriberi.
- It keeps the nervous system and muscles in good condition.
- Pork, eggs, sorghum and sunflower seeds are some of the foods with the highest vitamin B1 content.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.