Thiamine, also known as Vitamin B1, is the very first vitamin discovered. Formerly named aneurine, this is essential for the functioning of the nervous system – flow of electrolytes in and out of the nerves, carbohydrate metabolism and production of hydrochloric acid. Very little thiamine is stored inside the body and depletion often occurs. Severe depletion greatly affects the brain, nerves, heart, muscles and the digestive system. Therefore, constant consumption of thiamine-rich foods is necessary.
- Drink milk. Milk is one of the best sources of vitamin b1. 100 grams of milk contains 3% thiamine. So unless you are lactose intolerant, drink at least one glass of milk a day. You could also replace your glass of milk with a serving of ice cream, yoghurt or couple of slices of cheese.
- Eat Cereals. Oats and other cereals are healthy foods. Aside from acting as broom of the digestive tract and lowering bad cholesterol, cereals also are rich in thiamine. Have cereals for breakfast or better yet, munch on oatmeal cookies to have an early dose of vitamin B1.
- Have a slice of beef. Whether it is beef stew or steak, pot roast or stroganoff, tenderloin or prime rib, beef has always been a good source of thiamine. Just remember to eat beef in moderation.
- Go whole grain. Whole grain foods such as oats, bran, wheat germ, brown rice, and long grains are not only good for losing weight and decreasing bad cholesterol and risk for heart attack , these foods are also contain hefty amounts of thiamine. Eat a handful of nuts and oats everyday for best results.
- Nuts with nuts. Pistachios, sunflower seeds, flax seeds, peanuts, pecans, almonds and cashews are real food for the brain. Since they contain thiamine, they keep the brain fueled and functioning properly.
- Start eating whole wheat, not white. We know many things about the nutritional benefits of wheat bread. Wheat bread is fiber-rich and has less sugar compared to the white bread that has processed ingredients. It also contains more vitamin B1 since the ingredients used are all natural and not processed.
- Fortified. Some foods like white rice and milk lose their thiamine content during cooking or heating. It is best to look for the words “fortified with thiamine” on the package. This means that the food contains thiamine to replenish the lost thiamine during cooking or processing.
- Drink Vitamin C. In order for the body to absorb all the thiamine from your food intake, you have to have your daily dose of Vitamin C too! Vitamin C helps the body absorb Thiamine immediately, preventing its destruction prior to absorption.
- Green and Leafy. Most importantly, do not forget to eat green leafy vegetables and legumes. Eat lentils, broccoli, spinach, etc. These vegetables are rich in thiamine.
Thiamine is a very important part of one’s diet. Keep your brain, heart, nerves, muscles and digestive system in tip-top shape by increasing your vitamin B1 intake.