Vitamin B1 plays a vital role in carbohydrate utilization. It therefore affects the proper energy efficiency of our cells and the functioning of our nerve cells!
What are the main sources of vitamin B1?
Vitamin B1 is found in several foods, easily incorporated into our diet:
- brewer’s yeast
- wheat
- pork
- turbot
- oat flakes
- kidneys
- lentils
- hazelnuts and walnuts
- wholemeal bread
How to detect a vitamin B1 deficiency?
The following groups of people may suffer from vitamin B1 deficiency:
- people with a monotonous diet (exclusively hulled cereals) or anorexia
- Some very heavy consumers of tea and coffee (impaired absorption) must ensure very high intakes
- Regular alcohol consumers. Indeed, the metabolism of alcohol in the liver uses vitamin B1. This is therefore overconsumed with a risk of deficiency and cerebral repercussions (encephalopathies).
What degrades vitamin B1?
Vitamin B1 is sensitive to light and air (which oxidize it) and heat. Since it is soluble, it is regularly eliminated in the urine if not used. Since the body does not store it, it must be consumed daily. Fortunately, it is very present in a balanced diet, but beware of high cooking temperatures, which degrade it!
The most serious and profound deficiency is beri-beri. It can be fatal due to cardiac damage, but it has almost disappeared since the affected populations were informed about the beneficial intake and how to achieve it simply. There is also the deficiency of chronic alcoholics, which causes various nervous and memory disorders.
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