Vitamin B1 (also called thiamine) is one of the essential vitamins for people who do sports or children. In what foods do we find it? Also discover its important health functions.

Among the B vitamins there are some that contain a series of benefits that are most advantageous for our health. On this occasion we refer to the type ‘B1’ or also known as ’thiamine’. The truth is that it is a nutrient to take into account since it can help us to gain quality of life due to its more than innumerable properties that we should not overlook.

Are you interested in knowing any of them? Well, first we will talk about this important issue to finally close the article with the aim of developing those foods that are very rich in this vitamin. Although we already tell you that it is a water-soluble nutrient, and therefore there is no problem in taking it dissolved in water.

What is vitamin B1 or thiamine?

Among the B vitamins, the one known as vitamin B1, also called thiamine, stands out, since, among other issues, it is essential for children of growing age, people who do sports, and for all those who want to keep a well oxygenated and healthy skin.

The vitamin B1 is a water soluble vitamin (that is, dissolved in water), which is somewhat sensitive to both heat and light, so care different foods that have this vitamin is essential to ensure its contribution.

Among other aspects, vitamin B1 (or thiamine) is essential for carbohydrate metabolism, energy production as it helps convert carbohydrates into energy, and nerve conduction throughout the body.

This vitamin is good on the nervous system and mental activity, helping to “boost morale.”  In addition, it helps the growth and development of children, and it is also very good for the health of the heart, counting that it is practically essential for the oxygenation of the tissues, participating in the electrical conduction of the membranes and in the maintenance of the state of the skin.

What benefits does vitamin B1 give us?

Thiamine is characterized by being a vitamin that contains all kinds of benefits for our health. Hence, we are going to first emphasize this point so that everything is very clear:

Beneficial for our nervous system

Vitamin B is one of those components that will strengthen our entire nervous system. And therefore it helps us to concentrate on any task.

Therefore, it is a nutrient that students who are in the middle of exams should take especially. Or simply for those who are in jobs that require high concentration. It also eliminates the feeling of sadness, apathy and even anxiety.

Boosts metabolism

This advantage is to take into account for all those people who want to lose weight. This is because vitamin B1 promotes the metabolism of our entire body and therefore accelerates the process of converting carbohydrates into energy.

In fact, there are many athletes who take a good portion of vitamin B1 (very present in nuts) before doing any sport.

Strengthens all muscles and joints

It is very normal that with the passage of time all the muscles of our body atrophy.  Even due to overly demanding physical activities, these can gradually weaken, a situation that can have the most negative effect on our mobility. Well, thanks to vitamin B we can remit these symptoms.

Beneficial for children and pregnant women

We will close this point to tell you that vitamin B1 also turns out to be the most beneficial for all children at a very early age. It is a nutrient that can promote growth so that all your bones and organs grow strong.

Its consumption is also recommended for pregnant women since it is beneficial for breastfeeding and encourages the fetus to grow normally and without complications.

Foods that contain vitamin B1

It should be noted that thiamine can be found in a multitude of different foods. For this reason, we found it interesting to close the article by making a selection of all of them with the aim that you can begin to enjoy all the advantages that vitamin B1 offers us:

  • Nuts: Among which are pistachios, pine nuts, walnuts and almonds.
  • Cereals: Such as sunflower, sesame and mustard seeds along with bread.
  • Vegetables and vegetables: Cauliflower, garlic, asparagus to potatoes, mushrooms and artichokes come in here.
  • Meats: Meat also has a considerable content of vitamin B1, such as pork chops, liver, Serrano ham, and stuffed loin.
  • Fish: Where tuna and swordfish stand out.
  • Others: Thyme, rosemary, dried sage and yeast.

In summary, we find vitamin B1 in a large amount of food; among them are sunflower seeds (1.90 mg.), fresh roe (1 mg.), soybeans (0.98 mg.), lean pork (0.89 mg.), and stuffed loin (0, 80 mg.).

We can also find vitamin B1 in moderate quantity in serrano ham (0.75 mg.), Dry peas and semi-fat pork (both with 0.70 mg.) And pistachios (0.69 mg.).

Which people should take more vitamin B1?

There are people who must take into account that the contribution of vitamin B1 is correct, since, for example, in the case of subjects suffering from diabetes and hyperthyroidism, thiamine needs are increased.

The same thing happens with people who drink alcohol, take a lot of sugars or smoke, since these three components are enemies of thiamine.

However, it is necessary to know that an excess of vitamin B1 can reduce the presence of vitamin B6.


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