TURKEYS ARE HERE! SHOP OUR PASTURED TURKEY!

Pork is the best natural source for "anti-stress" thiamine. Vitamin B1 can improve your mood.

written by

Marie Reedell

posted on

April 14, 2023

pork-meat.jpg

What is thiamine and why is it important?

Thiamine (sometimes spelled thiamin and AKA Vitamin B1) is a water-soluble vitamin found in both plant and animal-derived foods. Since it’s water soluble, it rapidly breaks down and is consumed in 2-3 weeks (this is different from fat-soluble vitamins, which can accumulate for later use). This is why a constant supply of thiamine is important.

Like other B vitamins, thiamine’s main role is to help our bodies release energy from the carbohydrates, protein, and fats that we eat. It helps maximize our metabolism. It helps to build and repair our nerves and muscles, including the brain and the heart. It plays a role in healthy liver function and is needed for healthy skin, eyes, hair and nails. It also helps us be able to manage stress. 

Basically, thiamine is needed for overall health. But, there may be something extra special about Vitamin B1 when compared to the rest. 

Thiamine is an “anti-stress” vitamin and can help improve your mood.

There are lots of studies that examine the relationship between thiamine and stress. They all come to the same basic conclusion: thiamine can counteract the negative effects of stress. 

Here are a few of the studies that I looked at:

  1. The effect of 90 day administration of a high dose vitamin B-complex on work stress
  2. Thiamine and benfotiamine counteract ultrasound-induced aggression, normalize AMPA receptor expression and plasticity markers, and reduce oxidative stress in mice
  3. Thiamine and benfotiamine improve cognition and ameliorate GSK-3β-associated stress-induced behaviours in mice
  4. Impact of exercise and vitamin B1 intake on hippocampal brain-derived neurotrophic factor and spatial memory performance in a rat model of stress

Physically, thiamine can reduce inflammation in the brain. It can lessen cellular damage and improve brain plasticity (the ability for the connections in our brain to change through growth and reorganization). These physical changes result in emotional changes that you can feel:

  • Improve your mood and help you better handle emotions
  • Improve your memory and ability to learn 
  • Help you avoid “moments of confusion” 
  • Reduce symptoms of depression or anxiety
  • Reduce symptoms of work-related stress (ahem parenthood) 

How much thiamine do I need? What foods can I get it from?

It’s recommended that adults consume about 1.1-1.2 mg of thiamine per day. Most adults can meet the daily thiamine requirement by eating a variety of whole foods. 

However, if you’re looking for an “anti-stress” boost from thiamine, you should consume more than the daily recommendation (since it’s a water soluble vitamin and passes quickly, there’s no way to OD).

Pork offers more thiamine than any other type of meat and most other foods, too. Ground pork is the most affordable source of the most thiamine. Here’s a list of the top 20 natural (not fortified) foods containing the most thiamine per serving:

  1. Pork Tenderloin (3.5oz serving): 1mg (82% DV)
  2. Pork Sausage (3.5oz serving): 0.74mg (64% DV)
  3. Pork Chop (85g serving): 0.77mg (64% DV)
  4. Ground Pork (85g serving): 0.6mg (50% DV)
  5. Wheat Germ (28g serving): 0.47mg (39% DV)
  6. Flax Seeds (28g serving): 0.47mg (39% DV)
  7. Sunflower Seeds (28g serving): 0.47mg (39% DV)
  8. Mussels (150g serving): 0.46mg (38% DV)
  9. Black or Navy Beans (172g serving): 0.4mg (35% DV)
  10. Ham (63g serving): 0.4mg (33% DV)
  11. Green Peas (160g serving): 0.4mg (33% DV)
  12. Hemp Seeds (28g serving): 0.36mg (30% DV)
  13. Pine Nuts (28g serving): 0.35mg (30% DV)
  14. Long-Grain Brown Rice (195g serving): 0.35mg (29% DV)
  15. Acorn Squash (205g serving): 0.34mg (29% DV)
  16. Lentils (198g serving): 0.34mg (29% DV)
  17. Pork Liver (3.5oz serving): 0.32mg (28% DV)
  18. Chicken Liver (3oz serving): 0.25mg (21% DV)
  19. Pine Nuts (28g serving): 0.19mg (16% DV)
  20. Beef Liver (3.5oz serving): 0.2mg (15% DV)

Side Note: One group of foods that I do NOT recommend for thiamine intake are fortified foods like cereals and breads. You may see the words “enriched” or “fortified” on the package. They are typically highly processed and contain synthetic vitamins and minerals, which can be difficult for your body to digest. In my opinion, it’s always better to get your vitamins and minerals from 100% natural sources. 

Ways to incorporate thiamine-rich pork into your diet.

The most affordable source of thiamine is ground pork, which has so many uses. Basically, you can replace ground beef with ground pork in any recipe. Or, go half ground beef and half ground pork. Think about:

  • Meatballs
  • Meatloaf
  • Burgers
  • Breakfast sausage
  • Sausage and peppers
  • Tacos
  • Dumplings

There are so many cuts of pork that you can cook to increase your thiamine intake. Here are some yummy suggestions:

  • Pork Chops (with applesauce or another kind of stone fruit) 
  • Pork Tenderloin (glazed with honey or rubbed with coffee or garlic)
  • Pulled Pork (sandwiches, carnitas, on top of salad, etc)
  • Pork Stir Fry
  • Crispy Pork Belly
  • Bacon
  • Pork Stew
  • Ribs (slathered in BBQ sauce)

Thiamine deficiency is rare but does exist.

If someone gets enough calories per day, thiamine deficiency is pretty rare. However, it does exist. A lack of thiamine can result in:

  • Chronic fatigue
  • Gut issues, such as colitis or diarrhea
  • Muscle wasting and weakness
  • Neurological degeneration, including decreases in memory or confusion
  • Weight loss
  • Poor appetite
  • Nerve damage and inflammation (neuritis)
  • Mood changes, such as irritability, apathy or depression
  • Cardiovascular effects, such as an enlargement of the heart

There are also some conditions that could cause thiamine deficiency:

  • Alcoholism. Alcohol inhibits your body from absorbing thiamine. The same is true for most drugs, including tobacco, alcohol, caffeinated, and carbonated drinks. 
  • Calorie restriction. Due to an eating disorder, illness, or even dieting.
  • Intense mental stress.
  • Intense exercise or active physical work.
  • Pregnancy and breastfeeding. When the need for B vitamins increases.
  • Older adults. Elderly individuals cannot assimilate all the vitamins they consume and usually require more thiamine.
  • People with HIV/AIDS.
  • People with diabetes, anemia, or liver disease.
  • People who have had bariatric surgery. This reduces appetite and calorie intake.
  • People taking medicines that can lower thiamine levels.

Severe thiamine deficiency can result in a disease called beriberi, while thiamine deficiency caused by alcoholism can turn into Wernicke-Korsakoff syndrome. Both disorders affect neurological function (the ability to think, feel, move, etc.).

Do you see a correlation between what you eat and how you feel? What do you eat to reduce stress and feel better?

—--

Sources

  1. Thiamin
  2. A Review of the Biochemistry, Metabolism and Clinical Benefits of Thiamin(e) and Its Derivatives
  3. Download FoodData Central Data
  4. 30 Foods High In Thiamin (Vitamin B1)

Health and Nutrition

Pastured Meat

More from the blog

Eggnog's Medieval Magic

Well now, friends, let me tell you about eggnog - it's no yolk, this drink has been around forever! While history scholars are still whisking through different stories, most agree it sprouted from a Medieval drink called posset. Posset was hot milk curdled with wine or beer, served in a two-handled pot when folks caught the sniffles. Yup, that's right, I said sniffles. The warmth would settle your bones, the milk kept your strength up better than a day of plowing, and the alcohol and spices worked like nature's own medicine chest. Posset recipes were as varied as quilting patterns, every homestead had their own way to make it, and from this patchwork of kitchen wisdom grew a whole crop of milk based treasures, including... eggnog itself. Eggnog is a rich, chilled, sweet dairy drink that'll make you smile like you just finished morning milking. It's made with milk, cream, sugar, egg yolks, and spices, simple as that! Most folks only raise a glass during a short spell around Christmas. It was those fancy British folks in the 1700s who turned eggnog into a holiday tradition. They'd add expensive spirits and spices to milk to preserve it through winter (yep, aged eggnog, just like preserving pickles in the cellar). Eventually, eggnog crossed the ocean to the Thirteen Colonies. As times changed and food became easier to come by, common folk adopted it as a cherished holiday drink. Today, food is everywhere you look, but finding the right kind is harder than finding a needle in a haystack. Store-bought eggnog is stacked in every store, but I won't hitch my wagon to it. Store-bought eggnog is cooked up in factories to taste good and stay the same every time. But it's packed with additives, loaded with more sugar than a honey wagon, and has less than 2% egg yolks. Might as well call it milknog! And don't get me started on all that pasteurization business. If you've got the time, eggnog is easier than feeding chickens. Here's what you need: 4 egg yolks (fresh from the henhouse) ⅓ cup maple syrup (the real stuff, tapped honest) 2 cups raw milk (straight from Bessie, if you're blessed) 1 cup raw cream 1 tsp nutmeg (or whatever spices suit your fancy) 3 oz bourbon or rum (if you're of a mind to) You can mix these ingredients raw (like we do on the farm) or you can warm it up. Your barn, your rules. For a fuller eggnog, beat those yolks until they lighten like sunrise. Then fold in the rest. For a frothy eggnog that'll make you grin like a cat in the creamery, beat 4 egg whites until soft peaks form, then stir them into your finished batch. I highly recommend doing this whether you bought it from a farm stand or made it yourself. It's wonderful. So please, enjoy your eggnog this winter season. When you raise your glass, think on what you're celebrating. Toast to home remedies, good health, the wisdom of those who came before us, and honest food that comes from the land.

From Grass To Glow: Tallow Skin Care

Tallow might sound old-school, but this grass-fed goodness is pure skin food. Packed with vitamins A, D, E & K plus CLA, it mimics your skin’s natural fats for maximum absorption. The result? Happy, nourished, glowing skin, without the chemicals

What’s really in a grocery store turkey?

It’s that time of year again—the turkey takes center stage. Whether it’s Thanksgiving, Christmas, or just a Sunday family dinner, a golden-brown bird is often the star of the show. But if you’re grabbing a conventional turkey from the grocery store, you might be wondering: what’s actually in it besides turkey? Why not add weird stuff to our holiday dinner? Many conventional turkeys are “enhanced” before they even make it to the freezer aisle. That usually means they’ve been injected with a solution of water, salt, and sometimes sugar or broth. It’s meant to keep the meat "moist and flavorful", but it also means your turkey may contain up to 15% of stuff that isn’t turkey. Always check the fine print on the label—you might be paying turkey prices for salty water. I sure hope you like your turkey with a side of salt! Those injections can leave a grocery store turkey surprisingly high in sodium. And when you see “natural flavorings” or “seasonings” on the label, it isn’t always just herbs and spices—it can also mean more hidden salt and flavor enhancers. So what exactly are these “boosters”? Think modified food starch for texture, “natural flavorings,” caramel coloring, and sometimes even MSG for that extra hit of savory flavor.Here’s the kicker: take a look at this turkey below—it’s sold by a major brand and proudly labeled ALL NATURAL. But read closely, and you’ll see it actually contains about 4% “other ingredients” that aren’t clearly listed. Makes you wonder, right? Turns out the real stuffing happens long before Thanksgiving—it’s all corn, soy, and unnatural junk. Conventional turkeys are typically raised on large farms where antibiotics may be used to prevent illness in crowded conditions. The USDA regulates withdrawal periods before processing (meaning the birds shouldn’t have antibiotics in their system at slaughter). So does that mean the birds really aren't antibiotic free after all? How confusing for the consumer! As for what the conventional turkeys are fed: Grains:Corn, wheat, and barley aren’t just wholesome-sounding grains—they’re the cheapest way to pack calories into a turkey, fueling rapid growth. Efficiency, not nutrition, is the goal here.Seed Oils:Soy, canola, and flaxseed are tossed in, not out of kindness, but to boost fat content and keep growth on track. Soy especially dominates, since it’s cheap and plentiful—most of it genetically modified. So these turkeys are definitely not low PUFA.Protein sources:Turkeys grow fast, and that means they need protein—lots of it. Beyond soy, feed mills mix in other plant-based proteins to supercharge growth in young poults. The formula isn’t about balance or natural diets; it’s about pushing birds to market weight as quickly as possible. Seed oils, sugar and more, OH MY! Certain “self-basting” turkeys may also contain a touch of sugar or dextrose, oils, or even phosphates to help retain moisture during roasting. My gosh this list keeps going on and on... And the star of the show... Conventional turkeys are genetically bred to grow quickly and large, especially in the breast area—because that’s what most shoppers want. It’s something Big Ag has down to a science: decades of selective breeding for size and speed at the expense of health and flavor. The result? A bird designed for profit margins, not taste. Compared to wild or heritage turkeys, today’s supermarket turkeys are bland, bloated, and bred to fit industry demand, not the dinner table. These turkeys don’t look much like wild turkeys anymore. So what's in a Miller's turkey that makes them so darn special? ✔ Pasture Raised✔ Corn & Soy Free✔ Traditional "White" Breed - Has nice sized breasts✔ Washed in Water and Only Water✔ Nothing Added - No artificial flavors, no colors, no synthetic ingredients, no preservatives✔ Vaccine, Chemical, Antibiotic, Drug, and GMO FreeWondering what's in our turkey feed? Here you go! Soy & Corn Free Turkey Feed  Shop our Pastured Turkey  (P.S. whole turkeys are coming soon!) The next time you are in the grocery store and see those giant turkey breasts wrapped in plastic, remember: that bird didn’t get that way by accident. It got that way by design.