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Vitamin B1 Thiamin Facts
Thiamin can also be spelled Thiamine. B vitamins help the body use fuel. B vitamins are not fuel in themselves. The body actually uses carbohydrates, fat, and protein as fuel. B vitamins thiamin, riboflavin, niacin, pantothenic acid, and biotin form part of the coenzymes that assist certain enzymes in the release of energy from carbs, fat, and protein.
Processes in nerves and their tissues, the muscles, depend heavily on thiamin.
The average thiamin intake in the United States and Canada meets or exceeds recommendations. There have been no reports of negative effects found so far with excessive amounts of Thiamin. Malnourished countries report Thiamin deficiencies. Deriving your energy from empty calories can result in a Thiamin deficiency. Drinking alcohol can increase your risk of a Thiamin deficiency. The disease beriberi can result with a deficiency damaging the nervous system, the heart, and other muscles.
Boiling foods in water can result in losing some of the Thiamin as well as other vitamins into the water. Steaming may be the best method of cooking to preserve Thiamin.
| Recommended amounts 1.2 mg for adult males and 1.1 mg for women - 1.5 mg if lactating. Children need .6 to .9 mg of B1/thiamine per day. |
Sources: Asparagus Avocado Beef Boysenberries Brazil Nuts Breadfruit Brussels Sprouts Buckwheat Butternut Squash Cashews Catfish Cherimoya Chestnuts Corn Dates Filberts/Hazelnuts Flax Seed French Beans |
Grapes Grapefruit Guava Herring Lima Beans Loganberries Lowfat Yogurt Macadamia Nuts Mango Milk Millet Nuts/Pignolias Oats Okra Orange Parsnips Peanuts Peas Pecans |
Pine Pineapple Pistachios Pomegranate Pork Quinoa Rice Brown Rye Salmon Soy Beans Soy Milk Sweet Potato Tuna Watermelon |
Thiamine foods
Thiamine is found in a wide variety of foods at low concentrations. Yeast and pork are the most highly concentrated sources of thiamine. Cereal grains, however, are generally the most important dietary sources of thiamine, by virtue of their ubiquity. Of these, whole grains contain more thiamine than refined grains, as thiamine is found mostly in the outer layers of the grain and in the germ (which are removed during the refining process). For example, 100 g of whole wheat flour contains 0.55 mg of thiamine, while 100 g of white flour only contains 0.06 mg of thiamine. In the US, processed flour must be enriched with thiamine mononitrate (along with niacin, ferrous iron, riboflavin and folic acid) to replace that lost in processing.Some other foods rich in thiamine are oatmeal, flax and sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver (beef, pork and chicken) and eggs.
Thiamine hydrochloride (Betaxin) is a (when by itself) white, crystalline hygroscopic food-additive used to add a brothy/meaty flavor to gravies or soups. It is a natural intermediary resulting from a thiamine-HCl reaction, which precedes hydrolysis and phosphorylation, before it is finally employed (in the form of TPP) in a number of enzymatic amino, fatty acid, and carbohydrate reactions.
Antagonists to Thiamin
Thiamine in foods can be degraded in a variety of ways. Sulfites, which are added to foods usually as a preservative, will attack thiamine at the methylene bridge in the structure, cleaving the pyrimidine ring from the thiazole ring.The rate of this reaction is increased under acidic conditions. Thiamine is degraded by thermolabile thiaminases (present in raw fish and shellfish). Some thiaminases are produced by bacteria. Bacterial thiaminases are cell surface enzymes that must dissociate from the membrane before being activated; the dissociation can occur in ruminants under acidotic conditions. Rumen bacteria also reduce sulfate to sulfite, therefore high dietary intakes of sulfate can have thiamine-antagonistic activities.Plant thiamine antagonists are heat stable and occur as both the ortho and para hydroxyphenols. Some examples of these antagonists are caffeic acid, chlorogenic acid and tannic acid. These compounds interact with the thiamine to oxidize the thiazole ring, thus rendering it unable to be absorbed. Two flavonoids, quercetin and rutin, have also been implicated as thiamine antagonists.
Sources:
Understanding Nutrition Eleventh Edition
Books on Thiamin for further research.
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