Do you feel listless, irritable or weak? One possible cause is that you lack vitamin B1, which helps transform carbohydrates into energy. It affects the nervous system, in intellectual ability and mood. Check if you take all that you need.
How much do we need
The recommended daily allowance for adults is between 1.1 mg for women and 1.5 mg for men, although there are conditions that may increase this amount, such as pregnancy and the period of lactation or stages in which we carry out a great physical effort. The best way to make a contribution just follow a balanced diet, rich in whole grains, fruits and vegetables, and as varied as possible.
Risk situations
Vitamin B1 is water soluble, i.e. it is removed through urine. The body does not store it in large quantities, it is therefore necessary replenished on a regular basis in our diet including foods that contain it. A lack of this vitamin can be caused by a lack of fresh foods, unbalanced diets or an abuse of alcohol.
Check: 15 foods rich in vitamin K
Symptoms causes
Some of them are the decay, weakness, and changes in the digestive system, lack of concentration, irritability and loss of appetite.
Foods with vitamin B1
There are many foods that contain it, but few who come in large quantities: pork chops, pork loin, peas, corn flour, egg yolk, wheat flour.
Watch what you eat
Cereals: We must include it in our daily diet. It is important to consume grains, as is in the shell where the vitamin B1.
Coffee and tea: It contain tannins which inhibit the absorption of this vitamin, it is not wise to misuse of it.
Fresh products: This vitamin is very unstable and its content in foods is reduced if it is undergo to long periods of storage or are highly processed.
Cooking: Vitamin B1 is water-soluble, so that the loss in the cooking process, especially if it is long and there are high temperatures, it is very significant.
Seafood: seafood and some fish, when eaten raw, interact with this vitamin damaging its absorption. It is advisable take them cooked.
Vitamin C: It helps to better absorb group of B vitamins.
Freezing: You have to be careful with frozen foods. When stored for an extended period may result in a loss of vitamin B1 20% to 60%.