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Routinely consuming foods that are sources of vitamin B1, such as fish, yoghurt, sunflower seeds and beef liver, can make the body healthier and more energetic. This is because vitamin B1 has an important function in supporting metabolism and maintaining overall health of the body's organs, you know.

Vitamin B1 or thiamine is one of eight types of vitamins B complex vitamins which the body needs to stay healthy and function well. This vitamin is not produced naturally by the body. So, to get this nutrition, you need to consume various foods that are sources of vitamin B1 every day.

In the body, vitamin B1 is needed in metabolic processes and energy production. Apart from that, this vitamin can also maintain a healthy heart, brain and nervous system.

Every person's vitamin B1 needs are not the same. The following are daily vitamin B1 requirements based on age and gender:

• Children aged 1–6 years: 0.6 mg
• Children aged 7–9 years: 0.9 mg
• Adolescent and adult males: 1.2 mg
• Adolescent and adult women: 1.1 mg
• Pregnant women and breastfeeding mothers: 1.4 mg

Various Food Sources of Vitamin B1 that are Easy to Find

Vitamin B1 can be obtained naturally from various types of food or from vitamin supplements. So, to meet your daily intake of vitamin B1, you can consume the following food sources of vitamin B1:

1. Beef liver

Beef liver contains vitamin A, protein and iron which are good for health. Apart from that, delicious beef offal processed into a mixture of potato chili sauce also contains vitamin B1.

2. Fish

The next food source of vitamin B1 is fish. Not only is it rich in vitamin B1, fish is also an excellent source of protein and omega-3 fatty acids for maintaining heart and brain health. Well, several types of fish that are rich in vitamin B1 include mackerel fish, tuna, tuna, sardines and salmon.

3. Black beans

Black beans are one of the best sources of vitamin B1. Every 100 grams of black beans contains 0.2 mg of vitamin B1. This amount is equivalent to 18% of the daily requirement for vitamin B1 for adults. 

Apart from being rich in vitamin B1, black beans also contain lots of antioxidants, vitamin B6, protein, carbohydrates, folic acid, calcium, choline and potassium.

Therefore, this nut can provide many benefits for the health of the body, namely improving the digestive tract, increasing endurance, strengthening bones and joints, and maintaining health. heart.

4. Soy beans

Soybeans contain abundant nutrients, namely protein, fat, carbohydrates and fiber. Apart from that, soybeans are also a food source of vitamin B1. Not only real soybeans, processed soybeans, such as tofu, tempeh, and peanut milk, and even edamame also includes foods high in vitamin B1, you know.  

5. Red beans

Apart from containing vitamin B1, red beans also contains other important nutrients, such as fiber, protein, carbohydrates, and a number of minerals. 

Beans, which are often made into soup, are very good for controlling blood sugar levels to remain normal, maintaining intestinal health, and providing a feeling of fullness for longer. Therefore, not only are they suitable for meeting daily vitamin B1 needs, red beans are also suitable for consumption as a diet food.

6. Shell

Clams are seafood that contain many nutrients, including protein, vitamin A, vitamin B1 , vitamin B3, vitamin B12, and folic acid. Thanks to its nutritional content, shellfish are a fairly good source of vitamin B1. Apart from that, shellfish also contain iron which is good for preventing anemia, you know.

7. Beef

As a source of protein, consuming beef in moderation is beneficial for increasing body weight and strengthening bones. Not only that, the iron content in this meat is also abundant so it can prevent anemia. 

In fact, this delicious meat processed into rendang or jerky also contains vitamin B1 which is good for maintaining brain and nervous system health.

8. Oatmeal

Likes breakfast with oatmeal? Don't stop this habit, okay? You see, apart from being high in fiber, oatmeal also contains abundant vitamin B1. In every 100 grams of oatmeal, there are around 0 .45 mg vitamin B1. This amount is equivalent to around 40% of the daily vitamin B1 requirements for adults. 

Not only that, regularly eat oatmeal has a good impact on gastrointestinal health and immune system.

9. Egg

The next food source of vitamin B1 is eggs. Eggs are very easy to find and the price is economical. Apart from that, an egg contains many nutrients, namely protein, choline, fat, carbohydrates and various minerals which are very good for overall health.

You can consume the various food sources of vitamin B1 above alternately. Apart from vitamin B1, all these foods also contain other nutrients that are important for body health.

Enough intake of vitamin B1 every day is very important so that the body is healthy and the organs can function well. Apart from food sources of vitamin B1 , you can get vitamin B1 from supplements. However, consult first via Chat with a Doctor to find out the dosage that suits your needs. yes.

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