What is ab 1
Vitamin B1 (thiamine)
Why does the body need vitamin B1?
Vitamin B1, called thiamine in technical terms, is a water-soluble vitamin. The body needs it to metabolize the nutrients, especially the carbohydrates, from our food and to convert them into energy. Vitamin B1 also supports various nerve functions.
Vitamin B1 is sensitive to heat, UV rays and oxygen. Its content in food can therefore fluctuate depending on storage and preparation. The body can no longer store vitamin B1.
Which foods contain vitamin B1?
- Whole grain products: For example, a muesli with lots of oat flakes. Vitamin B1 is mainly found in the outer layers of grain
- Legumes like lentils, peas, and beans
- Meat, fish: Pork provides a lot of vitamin B1, fish with vitamin B1 content are, for example, plaice or tuna
- Vegetables: for example potatoes, asparagus, spinach
Daily requirement of vitamin B1 and how to meet it
Daily requirement: The German Nutrition Society recommends for adolescents and adults:
- Women: 1 mg; Pregnant women (from the 4th month): 1.2 mg, breastfeeding women: 1.3 mg
- Men: 1.1 to 1.3 mg depending on age
This is how you cover a daily requirement from an average of 1 mg vitamin B1:
For example: 2 slices of whole wheat bread (100 grams) + 150 grams of tuna + two large jacket potatoes (approx. 160 grams) + about 80 grams of peas
In order to have a good supply of vitamin B1, it is important to choose wholegrain products and to gently cook vegetables and other foods for hot dishes.
What happens if there is a lack of vitamin B1?
A balanced diet normally provides us with sufficient vitamin B1, so deficiency is not very common in Germany. The greatest risk is with specific metabolic diseases or alcohol addiction. People who have a very one-sided diet and mainly eat white flour products or polished rice may also receive too little vitamin B1.
For example, if you drink a lot of coffee or black tea or eat raw fish, you may not be able to fully use vitamin B1 from your diet. Certain ingredients in these foods inhibit or even destroy absorption.
Some diseases can lead to a lack of vitamin B1, among other things. These include eating disorders, certain liver diseases, and chronic bowel diseases such as Crohn's disease and celiac disease.
Symptoms of a vitamin B1 deficiency: These include tiredness, memory problems, and decreasing physical and mental performance.
Pronounced, persistent deficiency can lead to Beri-Beri disease.
What happens in the event of a vitamin B1 overdose?
Ingesting too much vitamin B1 through food is hardly possible. Symptoms of overdosing in the case of excessive dietary intake are not yet known.
Get advice from your doctor or pharmacist before resorting to vitamin supplements. Dietary supplements are not always useful. An overdose or an incorrect combination of preparations could possibly do more harm than good. The recommendations of the gynecologist apply to pregnant women.
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