Vitamin B1 has long been considered as one of the essential nutrients for human body. In adults, the content of vitamin B1 is about 25-30 mg. The most common symptom of vitamin B1 deficiency is beriberi. Let's have a look!
Deficiency of vitamin B1 causes beriberi
Beriberi caused by vitamin B1 deficiency is a kind of nutritional deficiency disease, which mostly occurs in people who mainly process fine rice and noodles. The main reasons for vitamin B1 deficiency are as follows:
Inadequate intake: long-term eating more sophisticated rice and noodles or cereals, improper processing, and lack of other vitamin B1 rich food supplements.
Increased demand: women need more vitamin B1 during pregnancy and lactation, but if they don't increase their intake of vitamin B1, it will cause deficiency.
The body for vitamin B1 absorption or utilization obstacles: long-term chronic diarrhea, alcoholism and suffering from liver and kidney diseases will affect the absorption and utilization of vitamin B1.
How to get vitamin B1
We usually get the main source of vitamin B1 is Cereals, vitamin B1 exists in the epidermis and germ of cereals. If rice and flour are milled too finely, a large amount of vitamin B1 will be lost. The content of vitamin B1 in most vegetables and fruits is very low, but in plant foods, such as tender beans, vegetables, nuts and oilseeds are rich in vitamin B1, which is far higher than other ordinary vegetables. All seed foods are rich in vitamin B1. This is because it is very important for the energy supply of new plant germination. Lean pork and some viscera are good sources of vitamin B1 in animal foods
Vitamin B1 is a water-soluble vitamin. Like all B vitamins, the excess B1 will not be stored in the body, but will be completely eliminated from the body. Therefore, it must be supplemented every day. Because vitamin B1 is easily soluble in water and easily decomposed by heat under alkaline conditions, excessive rice washing or adding alkali in cooking can also lead to a large loss of vitamin B1. The loss of vitamin B1 is not much when cooking food at normal temperature, but it can reach 10% - 20% when cooking at high temperature.