Vitamin B1 – Thiamine

Thiamine, water-soluble also known as Vitamin B1, is vital for every tissue in the body. It is a cofactor for enzymatic reactions in the skeletal muscles, heart, liver, kidney, and brain. The liver is primarily a storage site for thiamine but in a small amount. Most dietary Vitamin B1 is in phosphorylated forms, and intestinal phosphatases hydrolyze them to free thiamine before the vitamin is absorbed.

Vitamin B1 and metabolism

The body needs Vitamin B1 to make ATP, the body’s primary energy-carrying molecule. It converts carbohydrates into glucose, which is the energy source of the human body to keep metabolism running smoothly. It also helps in the breakdown of proteins and fats.

Vitamin B1 and Immunity

Vitamin B1 is sometimes called an “anti-stress” vitamin because it may strengthen the immune system and improve the body’s ability to withstand stressful conditions.

Thiamine and Brain

Vitamin B1 helps in the development of the myelin sheath. This coat wraps around nerves to protect them from damage and death. In the brain, it is required both by the nerve cells and by other supporting cells in the nervous system

Vitamin B1 and cataracts

Thiamin reduces the risk of developing cataracts (a common eye disorder). Consumption of plenty of protein and vitamins A, B1, and B3 in the diet reduces the development of cataracts.

Thiamine and digestion

Thiamine is also necessary for the proper functioning of the digestive system. It helps regulate the production of hydrochloric acid, which is needed to maintain the correct digestive function of the human body.

RDA for Thiamine

The RDA for adults is 1.2 mg/day for men and 1.1 mg/day for women.

Vitamin B1 rich food

Sources of B1 include beef, liver, dried milk, nuts, oats, oranges, pork, eggs, seeds, legumes, peas, and yeast. Foods are also fortified with thiamine. Some foods that are often fortified with B1 are rice, pasta, bread, cereals, and flour. DA for adults is 1.2 mg/day for males and 1.1 mg/day for females.

Pork Chops with Braised Apples & Onions (Paleo)

Ingredients

  • 4 grass-fed, organic bone-in pork chops
  • 2 tablespoons grass-fed butter, or cooking oil of choice
  • 1 tsp. sea salt
  • 1/2 tsp. ground black pepper
  • 2 organic apples, cut into cubes
  • 1 medium yellow onion, thinly chopped
  • 1/3 cup organic bone broth
  • 1 cup organic unsweetened, unflavored nut milk
  • 1/4 cup organic Dijon mustard
  • 2 tablespoons raw honey
  • 6-8 fresh rosemary sprigs

Method

  • Preheat oven to 450F and season chops with salt and pepper.
  • In a cast skillet, melt your grass-fed butter or cooking oil of choice until HOT. Add pork chops and cook for 5-6 minutes on each side on medium heat. Remove pork from skillet.
  • Add apples and onions to skillet and cook 4-5 minutes, stirring occasionally, or until browned. Remove from skillet.
  • Add broth, nut milk, and mustard to the pan and stir until combined. Cook for 1-2 minutes.
  • Remove skillet from heat. Stir in your raw honey. Return pork to skillet. Top with apples, onions, and rosemary.
  • Bake for 10 minutes in the oven. Remove and let stand for 5 minutes before serving up with your favorite sides. We love this dish with cauliflower mash and a pile of organic veggies!

Nutrient profile

  • Riboflavin      14.6 %
  • Selenium        52.3 %
  • Thiamin          59.1 %
  • Total Carbs    13.5 g
  • Dietary Fiber 1.9 g
  • Sugars 0.2 g
  • Protein           23.8 g
  • Vitamin A       5.1 %

References

Tags: