Table of Contents
Introduction:
Be positive, Be patient, Be peaceful, Be honest – okay, that enough. You may think why I am starting the article with all these and especially “Be”, because without “Be” those words didn’t give the proper meaning. Like that our body is meaningless without the presence of “B”, in other words, it is said as Vitamin B.
Why Vitamin B is that much important? Because it is the only thing that converts carbohydrates into glucose. Which means this produces the entire energy for our body. That’s cool right, so it’s our duty now to know which foods contain as much Vitamin B and to consume it.
Vitamin B has some sub-divisions like Vitamin B1, B2&B3 where we are now going to have a look at B1.
As I said before it gives energy to our body, it even reduces depression as well.
List Of Vitamin B Sources:
LENTILS
Lentils are the best on the list. It is a plant-based source that produces more phenols that protects you from diabetes, obesity, cancer, and heart disease. It even has a high amount of prebiotic fiber which promotes digestive function. Also, reduces the risk of colorectal cancer. It’s rich in fiber and potassium content is good for the heart and Vitamin B1 maintains a steady heartbeat. It can be consumed by anyone from a kid to a senior citizen, half a cup of lentil contains 0.17mg of Vitamin B1.
One important thing is Vitamin B1 we are commonly known as Thiamin. Which helps to produce ATP called Adipose triphosphate, the body’s main energy-carrying molecule.
COOKED WHITE RICE
If you are not used to taking lentils, then you have a great blessing. That is easily available at markets and can be afforded by everyone, The Cooked White Rice. This is one of the best-balanced diets meals when added to the curry.
It maintains our blood levels, gives us more energy, and for people who are allergic to gluten or celiac disease, Rice is the best medicine for that.
Though it has cards it gives quick energy to us, but you may feel drowsy sometimes. It is rich in Zinc which improves your reproductive and immune system. It is the best suit for every age group and a medium cup of rice contains 0.26mg of Thiamine.
GREEN PEAS
Green Peas are a spherical green vegetable that is less in calories but high in protein. It contains a quite good amount of thiamine along with Vitamins like A, C, K, Folate, Manganese, Phosphorous, and Carbs.
This maintains your body weight, activates your brain. It improves the level of certain hormones that help to reduce appetite. The high protein in peas gets combined with fiber for slow digestion and promotes the feeling of fullness. A half-cup of green peas contains 0.21 mg of thiamin.
PORK LEAN CHOPS
Pork is also a good source of vitamins and minerals like phosphorus, selenium, and thiamine. It is richer in thiamine that is required for a range of bodily functions than other red meats like beef and lamb.
Vitamins B6 and B12 also found in pork, are essential for blood cell formation and brain function. Pork is also an excellent source of iron the heme-iron found in red meats absorb very easily by the human digestive system. It contains a long range of high-quality proteins. Additionally, its delicious taste made a great demand to eat it at least a weak to chill out.
The high-quality proteins in pork are complete amino acids and thus perfect building blocks for creating new muscle and it reduces oxidative stress as well.
A 100 gram of pork chops consists of 0.81mg of Thiamine.
FORTIFIED CEREALS
This is one of the best breakfasts along with a glass of milk and wheat stuffed bread. The fortified cereals once it has been mixed up with milk. It has a combination of Vitamin A, Thiamine, folic acid, Zinc, Iron, etc.
Which helps you in weight loss and maintaining your energy level high. The cereals like oats and flakes are best in it, and a cup of Cereals contains up to 0.31 mg of Thiamine.
WHITE BREAD
This is the quickest snack or breakfast that gives you instant energy as soon as possible. White Bread adds with milk is the best combination, and it is the best when you feel ill. White bread and wheat bread as well contains 0.23% of Thiamine.
Conclusion:
Thiamine is a water-soluble vitamin found in virtually every cell in the body. Water-soluble vitamins are stored in the body in limited amounts. They leave the body through the urine. For this reason, it is a good idea to have them in your daily diet.
If you lack thiamine you will suffer from fatigue, weak muscle, lightheadedness, Nausea and Vomiting, Confusion, etc. A severe thiamine deficiency can cause the disease beriberi. Beriberi can damage the heart and the nervous system.
If thiamine exceeds the limit it rarely affects the body, because the excess of them. it will be disposed of as urine but in rare cases, you may get affected by coughing, itching, breathing difficulties, etc.
