Top 10 Indian Foods Rich In Vitamin B1

Vitamin B1 :

Vitamin B1 is also known as thiamine. That is found in many foods, you can check the list below to find out which food is rich in Vitamin B1, in other term Vitamin B1 is a water-soluble vitamin. It does a major work in the human body which is, that it helps to convert carbohydrates into energy and it is necessary for the brain to function properly.

Vitamin B deficiency can lead to a number of health problems including beriberi, anemia, depression and weight loss. Vitamin B deficiency can also lead to neurological disorders such as Wernicke-Korsakoff syndrome and Korsakoff’s psychosis. People with alcoholism are more likely to suffer from vitamin B deficiency due to their poor diet and because alcohol interferes with the absorption of this vitamin.

• Thiamin (Vitamin B1 or thiamine) is an essential nutrient required by the body for maintaining cellular function
• Vitamin B1 is a water-soluble nutrient that gets removed from the body via urine, hence follow a well-balanced diet
• This vitamin plays a critical role in energy metabolism and is extremely beneficial for diabetic pain, heart problems, alcohol addiction, cataract, glaucoma, motion sickness, cerebellar syndrome (a type of brain damage), canker sores, diabetic pain, kidney disease, menstrual problems and AIDS
• It helps in boosting immunity also rejuvenates the skin, reduces various signs of ageing like wrinkles, fine lines, spots, dark circles etc
• Thiamine is a powerful antioxidant and helps to remove harmful free radicals from the body
• Effective in treating diarrhoea, ulcerative colitis
• It helps in the secretion of hydrochloric acid, thus improving digestion
• Thiamine plays a pivotal role in managing several neural disorders
• It also improves memory and concentration
• It is an anti-stress hormone, it alleviates stress and improves the body’s ability to withstand high levels of stress
• It is also useful in enhancing learning abilities in children and adults and increasing stamina
• Deficiency of thiamine can lead to the development of beriberi and/or Wernicke-Korsakoff syndrome
• Symptoms of both include severe fatigue, and degeneration of cardiovascular, nervous, muscular, and gastrointestinal systems
• Deficiency of thiamin leads to degeneration of the body, particularly the nervous and circulatory systems, and eventually death
• The current daily value (DV) for vitamin B1 is 1.2mg

Ten Important Indian Foods Which is Rich in Vitamin B1

1 Pork	2 Salmon Fish
3 Flax Seeds	4 Green Peas
5 Tofu	6 Oranges
7 Yogurt	8 Pistachio
9 Mussels	10 Potato

1.  Pork :

• Pork is an excellent source of thiamin and protein and provides several important vitamins and minerals
• Pork is naturally low in sodium buta  rich source of potassium – two nutrients together can help regulate blood pressure
• It contains all the 9 essential amino acids that are crucial for the proper growth of the human body
• Beta-alanine is a fine form of amino acid found in pork helps in the production of carnosine, which is a crucial element in muscle development
• Selenium is one of the minerals found in pork needed for proper thyroid functioning
• Pork per 100grams serves 0.7 mg  of Vitamin B1

2.  Salmon Fish :

• Salmon is rich in omega-3 fatty acids EPA and DHA
• Salmon is rich in high-quality protein, protein is an essential nutrient plays a number of important roles in the body, including helping your body heal after injury, protecting bone health and maintaining muscle mass during weight loss and the aging process
• The vitamins present in salmon turns the food you eat into energy, creating and repairing DNA and reducing the inflammation that can lead to heart disease
• High in selenium, a mineral involved in protecting bone health, improving thyroid function and reducing the risk of cancer
• Potassium present helps in control blood pressure and prevent excess fluid retention
• Astaxanthin is an antioxidant found in salmon that may benefit heart, brain, nervous system and skin health
• Salmon can be a powerful weapon against inflammation, lowering blood pressure, reducing the risk of cancer and improving the function of the cells that line your arteries
• Salmon has 0.3 mg of Vitamin B1 per 100 gm

3.  Flax Seeds :

• Flax seeds are a rich source of the omega-3 fatty acid
• It helps in heart health and helps to lower the risk of stroke
• Flax seeds contain a group of nutrients called lignans, which have powerful antioxidant and estrogen properties which helps in preventing breast and prostate cancer, as well as other types of cancer
• Fiber rich and hence promotes regular bowel movements and can help lower cholesterol and lower the blood pressure
• Flax seeds are a good source of plant-based protein and can be an alternative protein source for people who do not eat meat
• Flax seeds may lower blood sugar due to their insoluble fiber content
• Flax seeds helps manage your weight by controlling your appetite
• per 100gm serves 1.6 mg of Vitamin B1

4.  Green Peas :

• The high fibre content present in pods helps in maintaining good digestive health
• Peas are a good source of iron which helps combat fatigue and gives you strength
• Peas has antioxidant phytoalexins which inhibit H.Pylori, the bacterium that causes stomach and duodenal ulcers and stomach cancer
• Peas are packed with carotenoid pigment lutein , known to reduce the risk of cataracts and macular degeneration or loss of vision
• The insoluble fibre content present in peas helps reduce the risk of heart disease and stroke
• It also help in ensuring stable blood sugar regulation in the body
• Peas are low in fat and also immensely low on calories helps in weight loss
• Peas can help increase the sperm count and motility
• Good for skin health and boost eye sight
• Plays a role in building immunity
• Per 100 gm holds 0.3 mg of Vitamin B1

5.  Tofu :

• Tofu has less cholesterol, fewer triglycerides, and less low-density lipoprotein than meat
• Helps lower their risk of cardiovascular disease and high blood pressure
• Help reduce the risk of stomach cancer
• Tofu is known to be high in calcium and aids bone health
• Tofu contains isoflavones, which ease symptoms of menopause and potentially lower the risk of some cancers, most notably breast cancer
• Low in calorie help combat obesity and other weight-related issues
• It contains no saturated fat but has all eight essential amino acids and hence called complete food
• Omega-3 fatty acids present help lower triglycerides, lessen depression, decrease inflammation, and help alleviate rheumatoid arthritis
• Fiber in tofu can also reduce the risk of stroke, control blood sugar, relieve symptoms of irritable bowel syndrome, and lower the risk of hemorrhoids
• 100 grams of tofu has 0.2 mg of Vitamin B1

6.  Oranges :

• Oranges are water-rich and fiber rich
• The fiber in oranges supports digestive function, helps regulate blood sugar and insulin levels, boosts feelings of fullness, and can even contribute to healthy sleep
• Oranges are highin  vitamin C, which in turn acts as an aging-fighting antioxidant, and it’s needed for DNA repair and serotonin production
• Potassium present supports heart function and muscle contractions
• Folate supports the brain and nervous system
• Flavonoid antioxidants in oranges provide anti-inflammatory, antiviral, and antimicrobial benefits
• Orange peels also plays important role in the non development and spread of cancer cells, as well as support apoptosis, the self-destruct sequence the body uses to kill off dysfunctional cells
• Prevents skin damage, lower cholestrol and controls blood sugar level too
• Alkalizes the body
• Per 100 grams of juice holds 0.38 mg of Vitamin B1

7.  Yogurt:

• Also called as powerhouse of protein
• Helps good bone health
• Aids weight loss
• A glass of water with your yogurt improves the absorption of water by the intestines, thereby enhancing your hydration
• Helps control bp
• Potassium present in yogurt helps eradicate excess of sodium from our bodies
• The probiotics present in yogurt works on building your immunity, strengthening gut health and lowers your chances of contracting various illnesses
• Yogurt contains zinc and other minerals that are absolutely essential for good health
• Yogurt consumption is directly linked to reduction in yeast infections
• People who suffer from some sort of a milk allergy or are lactose intolerant, be cautious before you consume it as it can lead to serious implications
• Yoghurt has 0.03mg of Thiamine in 100 grams of it

8.  Pistachio :

• Pistachios are high in protein, lower calories, presence of essential amino acid, fiber, and antioxidants.
• It contains several other important nutrients, including vitamin B6 and potassium
• They’re high in lutein and zeaxanthin, both of which promote eye health
• Eating pistachio nuts may aid weight loss
• In-shell pistachios are especially beneficial, as they promote mindful eating
• Eating pistachios may increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate which may help lower blood cholesterol
• Pistachio nuts are rich in L-arginine and hence play an important role in promoting blood vessel health
• Pistachios have a low glycemic index, which might promote lower blood sugar levels
• Pistachios can be used in baking and cooking and are used in variety of dishes
• 21% DV of Vitamin B1 in 1oz of pistachios

9.  Mussels :

• Mussels are a fantastic source of Omega-3 fatty acids, which benefit the brain and possess cardioprotective benefits
• Help prevent asthma and reduce arthritis due to anti inflammatory property
• Facilitates healthy circulation to the vital organs and muscles by strengthening the arterial walls and improving blood flow
• Improve mood and concentration
• Mollusks are a fantastic source of iron prevents anemia
• Helps strengthen teeth, ligaments, and tendons
• Mussels contain mucopolysaccharides that aid in maintaining a smooth complexion and skin elasticity in turn aids in anti ageing
• Protien rich promotes healthy cellular function
• per 100 gms serves 0.3 mg of Vitamin B1

10.  Potato :

• Baked potatoes has low-fat, low-cholesterol can greatly reduce risks of heart disease
• Good source of carbohydrates and protein

• Nutrient-dense too
• Potato has more potassium than a banana
• Increase the choline in your body and reduce inflammation
•  High in fiber, which helps with digestion
• Vitamin B6 helps break down of carbohydrates and improves metabolism and aids in weight loss and weight management
• 0.07 mg amount of Thiamine (vitamin B1) in 100 g of Potatoes

Vitamin B1 Deficiency Symptoms and Signs

Vitamin B1 deficiency is rare in the United States, but it can happen if you have a poor diet or if you’re pregnant and breastfeeding. There are many symptoms of vitamin B1 deficiency like fatigue, weight loss, muscle pain, damage to the nervous system, and heart problems. This can lead to a condition called beriberi which has been known to cause death.