That’s how crucial vitamin B1 is to your health
Vitamin B1, or thiamine, plays an important role in the body. Its tasks include the metabolism of carbohydrates and amino acids. It helps release energy from food. And it supports our nervous system, especially the transmission of impulses between nerves and muscles. It is necessary for the production of neurotransmitters, which are important for communication between nerve cells. Adequate thiamine levels are therefore essential for healthy brain function and the transmission of nerve signals.
Vitamin B1 is also important for heart health. It supports the normal function of the heart muscle and is involved in regulating the heart rhythm. And our digestion cannot do without thiamine either, as it is important for the production of gastric acid.
These foods provide you with vitamin B1
The recommended vitamin B1 intake for adults is 1.0 mg (women) and 1.2 mg (men) per day according to the DA-CH reference values. Pregnant women have an increased requirement: the daily requirement is 1.2 mg from the second trimester and 1.3 mg in the third. Breastfeeding women are advised to take 1.3 mg per day.
But which foods are rich in vitamin B1? Good sources are:
- Meat (especially pork)
- whole grain products
- oatmeal
- wheat germ
- sunflower seeds
- peanuts
- pine nuts
- Legumes such as peas or mung beans