Whole Food Nutrition
Vitamin B1 Thiamin
Thiamin, or Vitamin B1 is one of the substances the body must
have in order to convert carbohydrates into energy. Thiamin
helps the body make thiamin pyrophosphate (TPP), without which
the body is unable to convert carbohydrates and fat into energy.
Thiamine is essential for normal growth and development and
helps to maintain proper functioning of the heart and the
nervous and digestive systems. Thiamine is water-soluble and
cannot be stored in the body; however, once absorbed, the
vitamin is concentrated in muscle tissue.
Thiamine is found naturally in the following foods, each of
which contains at least 0.1mg of the vitamin per 28-100g
(1-3.5oz): - Green peas - Spinach - Liver - Beef - Navy beans -
Nuts - Pinto beans - Soybeans
Should you consider taking supplemental B1? Well, consider this:
Foods containing thiamin lose a good deal of their nutritional
value if they are refrigerated, and sulfites (preservatives
added to prepared foods in restaurants) also destroy thiamin in
food. If you are relying on convenience foods or trips to the
salad bar to supply you with the RDA of thiamin, you should
think of taking a Vitamin B1 supplement.
Also, if you drink a lot of coffee or tea, you will benefit from
supplementation, as caffeine drinks act as a diuretic; these
beverages cause both water and water-soluble vitamins (such as
thiamin) to be eliminated from the body more quickly.
Both smoking and alcohol consumption also interfere with thiamin
absorption.
Furthermore, absorption of thiamin is entirely dependent upon
getting enough vitamin B6, vitamin B12, and folic acid. For this
reason, taking a well-balanced Vitamin B complex supplement
makes perfect sense.
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