Vitamin B1, also known as Thiamine, helps convert food into energy
Primarily known as Thiamine, Vitamin B1 is a water-soluble vitamin of the B complex. This means that it is not stored in the body and any excess is excreted through urine, hence daily intake is essential for a balanced diet. It is a rather sensitive vitamin. Its bioavailability is minimized by alcohol consumption and heat.
Long-term storage and exposure to high temperatures can reduce the thiamine content in foods.
Next, we will see how foods and beverages such as coffee or raw fish hinder the absorption of Thiamine.
Let's see where Vitamin B1, or Thiamine, helps!
Carbohydrate Metabolism: It is essential for the metabolism of carbohydrates and the production of energy. It functions as a coenzyme in the process of glucose breakdown.
Nervous System: It is important for the normal functioning of the nervous system. It participates in the synthesis of neurotransmitters and the maintenance of nerve cell health. It aids in the transmission of nerve signals and supports muscle function.
Support of Cardiac Function: It contributes to the proper functioning of the heart, and its deficiency can lead to cardiac disorders.
Digestion: It supports the function of the muscles of the digestive system and participates in the production of hydrochloric acid, which is necessary for food digestion.
Support of Cognitive Function: It plays a role in cognitive function and memory. Adequate levels are important for mental health and the prevention of neurological disorders.
Antioxidant Protection: It participates in the body’s antioxidant defense, protecting cells from oxidative damage.
Immune System: It helps maintain the health of the immune system by supporting the growth and function of white blood cells.
Therefore, we can understand that adequate intake of Vitamin B1 is vital for the overall health and well-being of the body.
Magnesium helps your body absorb thiamine.
If you have low levels of this vitamin, your doctor may recommend magnesium supplements in certain cases.
Thiamine antagonists found in foods such as coffee, tea, raw fish, nuts, and certain vegetables can lead to the destruction of vitamin through various mechanisms during food preparation or digestion in the intestine.
Let’s explore who these antagonists are and how they work:
Thiaminases:
These enzymes are found in certain foods, such as raw fish and some vegetables. Thiaminases break down thiamine into inactive forms. During food preparation or digestion, thiaminases can destroy thiamine, thus reducing the amount available for absorption by the body.
Tannins:
Tannins are polyphenolic compounds found in large quantities in tea and in smaller quantities in coffee and some nuts. Tannins can form insoluble complexes with B1. These complexes cannot be absorbed by the intestine, resulting in thiamine being unavailable to the body.
Polyphenols and Other Antinutritional Factors:
Certain vegetables and nuts contain polyphenols and other compounds that can interact with B1. These compounds can reduce the bioavailability of this vitamin by either destroying it or binding to it and making it unavailable for absorption.
Caffeine:
Although caffeine as a substance does not appear to directly affect B1, the overall consumption of coffee and tea containing caffeine can influence nutritional balance and the absorption of various nutrients, as mentioned before.
Caffeine can affect the metabolism and excretion of various vitamins and minerals, indirectly impacting thiamine.
Cooking Conditions:
The way foods are prepared can also affect the amount of B1 that remains available. For example, thiamine is sensitive to heat, as previously noted, and can be destroyed during cooking. Antagonists such as thiaminases present in foods can destroy thiamine before it has a chance to be absorbed by the body.
In summary, thiamine antagonists in foods like coffee, tea, raw fish, nuts, and certain vegetables can reduce its bioavailability through various mechanisms. These include the direct destruction of thiamine by enzymes such as thiaminases, the formation of insoluble complexes with polyphenols such as tannins, and the impact of cooking conditions.
To ensure adequate intake, it is important to consider these factors during the preparation and consumption of foods.
Foods Containing Significant Amounts of Thiamine:
Whole Grains and Their Products:
Whole wheat
Brown rice
Whole grain pasta
Oats
Meat and Its Products:
Pork
Liver (mainly pork and beef)
Fish and Seafood:
Trout
Tuna
Salmon
Legumes:
Lentils
Beans (black, white, etc.)
Chickpeas
Nuts and Seeds:
Sunflower seeds
Walnuts
Almonds
Peanuts
Vegetables:
Asparagus
Peas
Spinach
Brussels sprouts
Fortified Foods:
Breakfast cereals fortified with thiamine
Fortified white rice
Dairy Products:
Milk
Yogurt
Yeast:
Nutritional yeast
Brewer’s yeast
We have seen that thiamine is present in many foods, including milk. This is because it is an essential nutrient for the health of animals, and thus it passes into the milk they produce. Goats that are fed a healthy diet, consuming plants, seeds, and herbs directly from nature, have diets that include sufficient thiamine.
When goats consume these foods, the thiamine contained in them enters their bodies through digestion and absorption in the digestive system.
Subsequently, thiamine passes from the bloodstream into the goat’s udder and is incorporated into the milk they produce. In this way, thiamine is naturally transferred into goat milk and becomes available for human consumption when we drink goat milk.
Real Greek Dairies is a member of the Hellenic Protein group.
* All texts on realgreekdairies constitute informative content aimed at informing and promoting a healthy lifestyle in conjunction with a balanced diet. For specific cases and additional advice, it is advisable to always consult your doctor or nutritionist.
