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Vitamin B1 Thiamine recipes
How Do You Top-Up On Vitamin B1?
Boost your Vitamin B1 Reserves
Every nutrient plays some role in keeping us healthy. Some work towards general well-being while others help specific body parts like eyes, skin, hair, muscles, etc. However, due to poor planning of our diet and lifestyle, or due to some abnormal health condition, we often face a deficiency of some nutrients. What is the best way to make up for this shortfall? While some cases might be extreme enough to require nutrition capsules, in most cases mild deficiencies can be easily compensated by a well-planned diet. Here we propose some interesting and tasty recipes, which will help you boost the Vitamin B1 content of your meal.
Vitamin B1, thiamin or thiamine is essential for glucose metabolism. It extracts energy from our food and converts it into ATP (adenosine triphosphate), which is the biochemical form in which our body stores and uses energy. Vitamin B1 also maintains proper nerve, muscle and heart function. It is a water-soluble vitamin just like others in the B-vitamin family.
Sounds important, doesn’t it? It is, indeed, as one realises when the level of this vitamin goes low!
The recommended daily allowance of Vitamin B1 for an Indian adult male is 1.2 to 1.6 mg per day and for females it is 1.1 to 1.5 mg per day, which increases by 0.2 mg during pregnancy and by 0.3 mg per day for breast-feeding moms. Thiamine deficiency or beriberi can lead to muscle wasting and cardiovascular disease. Symptoms like poor appetite, nerve damage, fatigue, muscle weakness and rapid weight loss could indicate a shortfall of Vitamin B1. This may be caused by alcoholism, vomiting and other gastrointestinal illnesses.
When you need a quick top-up, your doctor might suggest a B-complex vitamin supplement, which usually includes vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin/niacinamide), vitamin B5 (pantothenic acid), vitamin B6, vitamin B12 and other vitamins that work together to produce energy through effective food absorption.
You can improve your Vitamin B1 levels by cleaning up your diet and adding some healthy ingredients to it. Stay away from processed foods, and go for whole grains like Wheat, Jowar, Bajra, Ragi (Nachni), oats, brown ricee, unpolished white rice, rice bran and wheat germ. There are ample vegetarian sources of Vitamin B1, such as colocassia leaves, Capsicum, tomatoes, peas, Almonds, groundnuts, pistachios, Walnuts, Rajma, soya bean, chick peas, Moong, Matki, whole urad and sunflower seeds. Egg is also helpful in boosting Vitamin B1 in your diet.
These ingredients can be included in your daily diet in many interesting ways, ranging from a comforting porridge to an exciting salad or snack. We share some of our favourite recipes rich in Vitamin B1. We are sure they will work wonders for your health.
02 Nov 17
Grilled Zucchini Recipe by Tarla Dalal
How can something with as simple a flavour as zucchini turn into an exciting, truly appetizing starter? Well, that is just what happens when the zucchini is brushed with olive oil, seasoned with pepper and crushed garlic and cooked on a griller pan!
The Grilled Zucchini has an absolutely stunnin ....
02 Nov 17
Grilled Broccoli Recipe by Tarla Dalal
This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones.
This delicious treat is also equally healthy, being ri ....
02 Nov 17
Grilled Cauliflower Recipe by Tarla Dalal
Ever thought of cooking cauliflower on a griller pan? Well, the outcome is extraordinary! We tried grilling cauliflower, marinated with garlic, spices and herbs, and really loved the taste and texture of the product.
Ideal to serve as a
24 Apr 17
Rajma by Tarla Dalal
Rajma is one of the most popular dishes in North India. In this Punjabi delicacy, cooked kidney beans is excitingly flavoured with a wide array of ingredients ranging from ginger and green chillies to tomatoes and onions, spices and masala powders too.
However, you will be surprised to see that ....
17 Oct 17
Rajma Vegetable Healthy Lunch Salad, One Dish Meal by Tarla Dalal
Occasionally, all of us feel like skipping our regular staples and opting for a salad lunch instead. With health-consciousness on the rise, some people are even doing it on a regular basis.
The Rajma Vegetable Healthy Lunch Salad is one such one-dish meal, which is so tasty that you will not mis ....
10 Oct 17
Peanut Chaat, Evening Snack by Tarla Dalal
Chaat adds more josh to the timeless appeal of boiled peanuts by combining it with juicy veggies, succulent pomegranate and crunchy sev.
A dash of spice powders and lemon juice boosts all the other flavours, making this an utterly irresistible evening snack. It is one of the most popular snacks ....
10 Oct 14
Bajra, Whole Moong and Green Pea Khichdi by Tarla Dalal
You must have heard of Bajra Khichdi, a famous Rajasthani delicacy. While that is a wholesome dish, here is something even more nourishing, fortified with more healthy stuff like whole moong, green peas and tomatoes. These not only add more crunch and tang to the khichdi, but also add more fibre, ir ....
06 Jan 16
Nachni Roti, Ragi Roti, How To Make Ragi Roti by Tarla Dalal
A combination of rice flour and whole wheat flour ups the health quotient of these ragi rotis. Embellished with vegetables and flavoured with cumin seeds and curry leaves, they make a wholesome breakfast
For a healthier meal, roll them out very thinly ....
27 Jan 16
Tomato Soup, Veg Tomato Soup by Tarla Dalal
Who doesn’t love the tangy, appetizing flavour and creamy mouth-feel of Tomato Soup? Here is a variant with a desi touch, where the tomatoes are blended with cooked moong dal, to improve the texture and balance the flavour too.
Onions, sautéed in butter, add more punch and a bit of crunch to t ....
21 Mar 17
Homemade Almond Butter, for Weight Loss and Athletes by Tarla Dalal
Homemade Almond Butter is totally awesome, a tantalising treat with a very unique flavour and interesting mouth-feel! Actually, it is something that must be experienced and not described! When you think almonds, you expect a nutty flavour, but this Homemade Almond Butter gives you a better flavour t ....
01 Mar 17
Muskmelon Grapefruit and Prune Salad, Ibs Recipe by Tarla Dalal
A brilliant combination of ingredients with complementary flavours and textures makes this a strikingly tasty salad!
A sprinkling of sunflower seeds for crunch, and a dash of salt and pepper is all that the salad needs for a flavour boost.
The combination of fruits being so interesting, the ....
06 Feb 16
Rajma Curry, Punjabi Rajma Masala Recipe by Tarla Dalal
Rajma curry and rice… no meal can be more satiating. Rajma is filling and nutritious and turns out beautifully when cooked in a thick tomato pulp with only basic spices. This curry is a favourite in punjab and very popular amongst all age groups.
12 Aug 15
Chick Pea, Mushroom and Barley Salad with Balsamic Dressing by Tarla Dalal
Name the texture, name the flavour, and you are sure to find it in this exciting salad. From cucumber for a juicy crunch, and kabuli chana for a mealy touch, to barley and mushrooms for chewiness and sun-dried tomatoes for tang, this Salads
features a wide assort ....
26 Nov 12
Jowar and Vegetable Porridge by Tarla Dalal
If you're bored of the regular breakfast dishes, try this new healthy recipe made using jowar. Jowar is a nutritious cereal with plenty of protein, iron and fibre. The vegetables improve its vitamin A, fibre, folic acid and iron. This vegetable porridge accompanied by a fruit is sure to keep you sat ....
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