Study found that Chinese people are generally deficient in vitamin B1 prone to depression
Recently, a study published by the Academy of Life Sciences of the Chinese Academy of Sciences found that among the middle-aged and elderly population in China, vitamin B1 deficiency is closely related to depression. Vitamin B1 is a relatively unfamiliar vitamin. We can't help wondering that depression, which belongs to the category of mental illness, may occur only because of a deficiency of a certain vitamin. So how do we supplement vitamin B1?
Recently, a study published by the Academy of Life Sciences of the Chinese Academy of Sciences found that among the middle-aged and elderly population in China, vitamin B1 deficiency is closely related to depression. Vitamin B1 is a relatively unfamiliar vitamin. We can't help wondering that depression, which belongs to the category of mental illness, may occur only because of a deficiency of a certain vitamin. So how do we supplement vitamin B1?
People with vitamin B1 deficiency will be depressed
Fan Zhihong, associate professor of the Department of Nutrition and Food Safety, School of Food Science, China Agricultural University, affirmed the association between depression and vitamin B1. "Actually, vitamin B1 is closely related to the function of the nervous system, and everyone who has studied nutrition and biochemistry knows it. When vitamin B1 is lacking, it will be frustrating and slow thinking; when it is severely lacking, it will happen ' Polyneuritis'. Some studies have found that people with diabetes will lose a lot of vitamin B1 through urine, which may be related to the process of neuronecrosis of their feet. "
Researchers at the Academy of Life Sciences of the Chinese Academy of Sciences conducted a vitamin B1 nutritional survey of more than 1,500 Beijing-Shanghai urban and rural residents, and then analyzed the results and the degree of depression. The results showed that with the decrease of vitamin B1 concentration in the body, the risk of depression increased significantly, which may be due to vitamin B1 deficiency leading to mitochondrial dysfunction and chronic oxidative stress, both of which are considered to be the onset of depression Underlying mechanism.
Vitamin B1 intake is 80% below recommended amount
Is vitamin B1 deficiency a common phenomenon in China? Fan Zhihong said that the results of the national nutrition survey from 1982 to 2002 showed that in the past 20 years, with the improvement of the affluence level of Chinese residents, vitamin intake has not been fully accompanied by food supply. Increase. In fact, the intakes of vitamin B1 and vitamin B2 are continually declining as the level of affluence increases, and the decline of vitamin B1 is particularly rapid, from 2.5mg / d to 1.0mg / d.
According to the Survey Report on Nutrition and Health Status of Chinese Residents, the proportion of Chinese residents who have vitamin B1 intake lower than the recommended intake is as high as 80%. "Unfortunately, the results of these intake surveys just say that the content of vitamin B1 in raw foods does not take into account cooking losses." According to Fan Zhihong, vitamin B1 is a very delicate nutrient, it is not only afraid of heat, but also Afraid of alkali, bleaching powder, chlorine, sulfur dioxide and hydrogen peroxide, etc., and easily dissolve in the water during the process of rice cleaning and starch washing. Therefore, in daily cooking, the loss rate of vitamin B1 cannot be underestimated. However, certain dietary preferences and dietary styles of Chinese people are very low in vitamin B1.
Snacks and sweets are "bad emotion making machines"
Fan Zhihong pointed out that foods such as fritters, fritters, fried cakes, and coke rings are usually added with baking soda during frying, which will cause the loss of vitamin B1 in the pasta; hot and sour powder in the snack bar, Sauerkraut vermicelli soup, cold noodles, cold noodles, and rice noodles need flour and rice noodles to be scrubbed repeatedly in water to make starch jelly. In this process, protein is removed, and vitamin B1 dissolved in water is also thrown away, so the The content of B1 is almost negligible; the long-cooked white rice porridge in the porridge shop, long-term cooking and heat preservation will make the white rice already lacking in the poor vitamin B1, especially the porridge made by adding alkali, vitamins B1 has almost been wiped out by the army. In addition, the various noodles of fast food restaurants, for the sake of strong taste, the addition of alkaline materials such as potassium carbonate will also destroy vitamin B1. Fried instant noodles, refined white rice, and various dessert desserts are all foods with ultra-low vitamin B1. In particular, the content of refined sugar, refined starch, dextrin and other ingredients in sweets is high, but it will consume vitamin B1 in the human body. The more you eat, the less vitamin B1 will be.
Eating depression is easy
So what foods are high in vitamin B1? Fan Zhihong said that whole wheat flour, oats, barley, millet, yellow rice, brown rice, black rice, sorghum rice, as well as red beans, kidney beans, mung beans, broad beans, peas, etc. are good for vitamin B1 Sources, but these are precisely the foods we do n’t usually eat.
Starch-containing staple food is the main force in the supply of vitamin B1 in the diet. Most vegetables and fruits have low vitamin B1 content. When making tofu, the "yellow water" must be removed, and most of the B vitamins are lost, so the content of vitamin B1 in soy products such as tofu and dried tofu is also low. However, there are other excellent players in plant-based foods, and they are all tied to the seeds. For example, young beans vegetables and nut oil seeds. The tender broad beans, tender peas, and tender green beans eaten in stir-fried vegetables are all foods rich in vitamin B1, which are much higher than other ordinary vegetables. Nut oil seeds such as pistachios, sunflower seeds, and peanuts can also supplement some vitamin B1. Among animal foods, lean pork and some internal organs are good sources of vitamin B1. However, the amount of these foods eaten daily is limited.
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