Introduction: A study by the Shanghai Institutes for Biological Sciences, Chinese Academy of Sciences, has found a close correlation between vitamin B1 deficiency and depression in middle-aged and elderly populations in China. The results show that as the concentration of vitamin B1 in the body decreases, the risk of developing depression increases significantly. This suggests that vitamin B1 deficiency may be closely related to the onset of depression.
The deficiency stems from improper cooking methods
This study showed that among the subjects, the proportion of vitamin B1 deficiency was as high as 28.2%, which is a considerable figure.
Data from the national nutrition surveys from 1982 to 2002 show that over the past 20 years, the intake of vitamin B1 and B2 by Chinese residents has been continuously decreasing, with the decline in vitamin B1 being particularly sharp, from 2.5 mg/d to 1.0 mg/d. The proportion of Chinese residents whose vitamin B1 intake is below the recommended intake is as high as 80%. The reason for this is closely related to the unscientific nature of our daily cooking methods; the loss rate of vitamin B1 is too high—
6 Improper Cooking Methods That Deplete B1
1. Fried breakfast foods like youtiao (fried dough sticks), youbing (fried pancakes), and zhagao (fried cakes): Frying in oil with baking soda can completely destroy the vitamin B1 in wheat-based foods.
2. Snack shop items like sour and spicy noodles, pickled cabbage vermicelli soup, cold skin noodles, and jelly noodles: Because the flour and rice noodles are repeatedly washed in water to make starch jelly, the protein is removed, and the water-soluble vitamin B1 is discarded along with it. Therefore, the vitamin B1 content is almost negligible.
3. White congee boiled for a long time in congee shops: White rice itself contains very little vitamin B1. Prolonged boiling and keeping it warm leaves even less. Especially congee cooked with alkali, where the vitamin B1 is almost completely destroyed.
4. Various noodles in fast-food restaurants: To make the noodles chewy, alkaline substances like potassium carbonate are added, which destroys vitamin B1. When cooking the noodles, they are first boiled, then scooped out, and then put into the prepared soup. The remaining little bit of vitamin B1 does not even make it into the diner's bowl.
5. Various fried instant noodles: After being steamed and boiled, then fried and dehydrated, the vitamin B1 content is already very low.
5. Polished white rice: The vitamin B1 content in rice is originally lower than in other grains like wheat, barley, oats, and millet. After further refining, over 70% of the vitamin B1 is lost in the bran. After washing and cooking, the amount of vitamin B1 that can be absorbed by the body is often less than 10% of the original amount in the rice grain.
6. Various sweets and pastries: These have low vitamin B1 content but high levels of refined sugar, refined starch, and dextrin. These ingredients not only contain no vitamin B1 but can also deplete the body's stores. Therefore, the more of these you eat, the more likely you are to become deficient in vitamin B1.
Eat more whole grains and nuts to supplement B1
1. Starchy staple foods are the main suppliers of vitamin B1 in the diet;
2. Young fava beans, young peas, and young edamame are foods quite rich in vitamin B1, far higher than most other common vegetables. Similarly, nuts and oilseeds like pistachios, sunflower seeds, and peanuts can also supplement some vitamin B1.
3. Among animal-based foods, lean pork and some organs are good sources of vitamin B1. However, to control fat and cholesterol, the amount of these foods consumed daily is limited.
How many of these dietary habits, which lead to a severe lack of vitamin B1, apply to you? If you find you're not doing well, adjust your diet quickly! A sufficient supply of vitamin B1 can help you maintain high energy and a positive mood, keeping feelings of depression and discouragement away.
There are also precautions for using vitamin B1; the following "Seven Don'ts" must be kept in mind:
First, do not take it before meals. It is best to take vitamin B1 after a meal for optimal absorption. Because vitamin B1 is water-soluble, if taken on an empty stomach, it will be quickly absorbed into the blood and excreted by the kidneys before the body can utilize it, thus preventing the drug from taking full effect.
Second, do not take it with aspirin. As aspirin is hydrolyzed to salicylic acid in the stomach, and vitamin B1 can lower the pH of gastric juice, this can intensify aspirin's irritation to the gastric mucosa. Therefore, the two should not be taken at the same time.
Third, do not take it with oral contraceptives. Oral contraceptives can accelerate the metabolism of vitamin B1, reducing its concentration in the blood. Long-term users of oral contraceptives should supplement with vitamin B1 appropriately.
Fourth, do not take it with Chinese patent medicines containing tannins. Chinese patent medicines like Sijing Tablets, Ganmaoning Tablets, Fufang Qianhong Hong Tablets, Zijin Powder, Shuzhi Pills, Qili Powder, Huzhang Jingao Tablets, and Changfeng Huajiao Wan contain tannins;
Fifth, do not take it with aminophylline (an alkaline drug). Vitamin B1 is unstable in an alkaline environment and will decompose quickly, rendering it less effective or even ineffective.
Sixth, do not take it with medicinal charcoal. Vitamin B1 can be adsorbed by medicinal charcoal, reducing its efficacy. If both must be used, take the vitamin B1 first, and then take the medicinal charcoal 2-3 hours later.
Seventh, do not drink alcohol. Because alcohol can damage the gastrointestinal mucosa, impair the transport function of the intestinal mucosa, and consequently reduce the absorption and utilization of vitamin B1.