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Vitamin B1 Thiamine recipes


Last Updated : Jul 24,2018



विटामिन बी1 थायमीन की - हिन्दी में पढ़ें

Recipes Rich in Vitamin B1, Thiamine + 7 Key functions of B1


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.

7 Key functions of Vitamin B1, Thiamine
 

  7 Key functions of Vitamin B1
1. Carbohydrate Metabolism
2. Breaks down Fat and Protein
3. Forms ATP (adenosine triphosphate) which body uses for energy.
4. Protects Nerves
5. Prevents Heart Disease
6. Powerful Antioxidant
7. Helps produce Red Blood Cells

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.

Happy Cooking!


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Rajma
Recipe# 22784
23 Aug 18

  This recipe has an associated video
 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 ....
Tomato Soup, Veg Tomato Soup
Recipe# 362
22 Aug 18

 
 
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 ....
Bajra Onion Muthia, Bajra Onion Kadhai Muthia
Recipe# 33321
14 Aug 18

  This recipe has an associated video
 by Tarla Dalal
While muthias can be prepared in varied methods ranging from baking and deep-frying to steaming, you will find that cooking them in a kadhai is not only convenient but also gives them a richer flavour and wonderful texture. Here we show you how to make amazing Bajra Onion Muthias using a non-stick k ....
Mixed Sprouts Brown Rice, Healthy Sprouts Pulao
Recipe# 2988
31 May 18

 
 by Tarla Dalal
This is a sumptuous brown rice preparation punctuated with scrumptious sprouts, spring onions and other veggies, and flavoured elegantly with a few common spice powders. The combination of rice and sprouted legumes (matki) improves the
Chick Pea, Mushroom and Barley Salad with Balsamic Dressing
Recipe# 36699
18 Jun 18

 
 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 ....
Nachni Roti, Ragi Roti, How To Make Ragi Roti
Recipe# 38994
31 May 18

 
 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 ....
Peanut Chaat, Evening Snack
Recipe# 42151
31 May 18

  This recipe has an associated video
 
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 ....
Bhaja Moong Dal Shobji Diye
Recipe# 42527
31 May 18

 
 
by Tarla Dalal
A dal recipe from the kitchens of Bengal , the Bhaja Moong Dal Shobji Diye brings together moong dal with a horde of colourful, tasty and nutritious veggies! A traditional tempering of whole spices gives the dal a tantalising aroma while tangy tomatoes and a d ....
Grilled Broccoli Recipe
Recipe# 42228
31 Aug 18

 
 
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 ....
Pyazi, Healthy Bengali Snack
Recipe# 42523
31 May 18

 
 
by Tarla Dalal
Feeling glum on a monsoon day? Set it right with mouth-watering Pyazi! A traditional Bengali snack, the Pyazi is deep-fried onion bhajiya with a touch of kalanji. This recipe here comes with a
Bajra, Whole Moong and Green Pea Khichdi
Recipe# 39646
31 May 18

 
 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 ....
Apple and Banana Steel Cut Oats
Recipe# 42406
03 Aug 18

 
 
by Tarla Dalal
Steel-cut oats is a high-fibre product made by slicing oat grains into two or three groats each. It is healthier and more mealy than quick cooking oats, and has a really awesome mouth-feel. You can make exciting breakfast and snack options by combining st ....
How To Cook and Store Steel Cut Oats for 5 Days
Recipe# 42403
31 May 18

 
 by Tarla Dalal
Steel-cut oats is a variety that’s gaining popularity of late. Here, whole grains of oats are cut into two or three groats. Hence, the name steel-cut. Since it is made from whole grains of oats, it has a mealier mouth-feel. Being rich in fibre , this
Apple Steel Cut Oatmeal with Almond Milk, Healthy Vegan Breakfast
Recipe# 42390
31 May 18

 
 by Tarla Dalal
Steel-cut oats, which can be bought at well-stocked supermarkets and in specialty/ gourmet food stores, are groats of oats made by chopping whole oats into two or three pieces. It has a nice grainy mouth-feel, which is quite satiating. Just the taste and texture instils a sense of well-being and ....
Steel Cut Oats with Strawberries and Almond Milk, Healthy Vegan Breakfast
Recipe# 42389
09 Jun 18

 
 by Tarla Dalal
Steel-cut oats is a coarse oatmeal, made by chopping whole oats into two or three pieces. Hence the name ‘steel cut’. It is a gluten-free whole grain that is much healthier than quick cooking rolled oats. It is rich in fibre and lowers cholesterol. Best of all, it has a nice grainy texture that ....
Vegetable Broth with Yeast Marmite, Vitamin Broth
Recipe# 2119
31 May 18

 
 by Tarla Dalal
Time to warm your soul and rejuvenate your body with this wholesome, vitamin-loaded Vegetable Broth with Yeast Marmite. A delight to behold and a pleasure to sip on, this healthy broth is chock-full of nutrients from assorted veggies. The yeast extract gives a nice taste and vitamin B to the bro ....
Grilled Zucchini Recipe
Recipe# 42226
31 May 18

 
 
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 ....
Grilled Cauliflower Recipe
Recipe# 42227
31 May 18

 
 
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
Healthy Peanut Almond Milk Oatmeal, for Breakfast
Recipe# 41697
25 Jun 18

 
 by Tarla Dalal
An amazingly easy breakfast, which is so tasty that it will help you begin your day on a chirpy note. To make the Healthy Peanut Almond Milk Oatmeal, you just need to combine oats, peanut butter, chia seeds and other yummy ingredients with almond milk, and refrigerate the mixture till serving. ....
Muskmelon Grapefruit and Prune Salad, Ibs Recipe
Recipe# 41526
31 May 18

 
 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 ....
Rajma Curry,  Punjabi Rajma Masala Recipe
Recipe# 1539
31 May 18

  This recipe has an associated video
 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.
Jowar and Vegetable Porridge
Recipe# 3544
08 Aug 18

  This recipe has an associated video
 
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 ....
Bajra Roti
Recipe# 3892
31 May 18

  This recipe has an associated video
 by Tarla Dalal
Though bajra is grown only in certain parts of Rajasthan, bajra rotis are relished all over the state. Thickly rolled bajra rotis are cooked over "kanda" (cow dung cakes) in the villages. That is the authentic way of preparing them because it imparts a smoked flavour to the rotis. But here’s a tava ....
Nachni Dosa
Recipe# 1694
31 May 18

 
 by Tarla Dalal
The batter to make this nutritious and tasty Nachni Dosa is easier to make than regular dosas because we have used nachni flour. So, you just need to grind the urad dal. Allow the batter to ferment well, so you get really crisp dosas. Serve it hot with chutney and sambhar for a satiating break ....
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