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What You Should Know About Vitamin B1 (Thiamine)
Our bodies need certain ingredients in order to be able to function properly and one of those ingredients is vitamins. In the right doses and amounts, vitamins can bring the body a host of benefits and aid in the improvement of many physiological functions.
One of the vitamins that play an important role in or bodies is vitamin B1, also nowadays known simply as vitamin B. Also known as thiamine, vitamin B is a water-soluble complex that was discovered in the 1920s and is one of the very first organic compounds to be recognized as a vitamin.
There are 8 different B vitamins, all of them helping to convert food (carbohydrates) into fuel (glucose) in order to produce energy for our bodies to use. As all B vitamins are water soluble, this means that such vitamins are not stored in the body but rather are continuously used.
What Does Vitamin B1 Do?
Vitamin B1 is only needed in the body in small amounts in order for things to function properly. The main role of vitamin B1 is that it helps the body convert carbohydrates faster and turn them into energy. When this happens, your body is producing enough energy for all parts of your body, especially the brain and the nervous system.
Aside from helping your body convert carbohydrates properly, vitamin B1 also helps to strengthen the immune system as well as improve the body’s ability to withstand stressful conditions. This is the reason why vitamin B1 is also called the “anti-stress” drug.
Thiamine, or vitamin B1, is also crucial to the heart. The heart depends on vitamin B1 to make sure that oxygen is well supplied to all the cells in the body. The production of Adenosine Triphosphate (ATP) for use by cells is also driven by the presence of vitamin B1 in the body.
(Image Courtesy Of Medline Plus)
What Are The Vitamin B1 Benefits?
While vitamin B1 may improve various processes and metabolic reactions in the body, one of the most popular uses for vitamin B1 is its role in helping treat or aid certain types of diseases.
One of the most important uses for vitamin B1 is the treatment of beriberi, a condition that manifests itself through a burning, swelling, or tingling sensation in the hands and feet. It is also characterized by nystagamus (uncontrolled eye movements) and difficulty in breathing because of the presence of fluid in the lungs.
Vitamin B1, along with other vitamins, when present in the proper amounts in the body, can help lower the incidence or risk of cataracts. People who have a good amount of vitamins and nutrients in their bodies, such as vitamin A, B1, B2, B3, and niacin are at a lower risk of developing cataracts than those who do not take in proper amounts.
What Are Vitamin B1 Deficiency Symptoms?
Vitamin B1 is not something that can be easily found in the body. In fact, in order for us to get our right dose, we have to eat vitamin B rich foods. However, for those people who do not get enough vitamin B1, the risk of developing thiamine related deficiencies is certainly greater than those with proper doses.
When a person has vitamin B1 deficiency, it can often lead to mental disorders and ailments. According to the National Institute of Alcohol Abuse and Alcoholism, thiamine deficiency is most commonly caused by alcoholism. One of the most extreme cases of mental disorders linked to alcoholism is the Wernicke-KorsakoffSyndrome or WKS. Such a disease is prevalent among alcoholics as abuse of the substance impairs the body’s ability to absorb vitamin B1 from sources/food. The disease can occur in two kinds: Wernicke’s encephalopathy, which is characterized by confusion, nerve paralysis, and impairment in the ability to walk and other motor functions, etc. According to studies, Korsakoff’s psychosis develops in 80%-90% of alcoholics and usually develops in those patients who already have Wernicke’s encephalopathy. Further studies have shown that giving doses of the vitamin to patients with either disease helps to reverse the acute symptoms of the disease.
Another symptom of vitamin B1 deficiency could be signs that one has Beriberi, a chronic neurological and cardiovascular disease. One of the tell tale signs that a person may have beriberi would be weight loss, which is a general effect of lack of vitamin B1. Also, since the body lacks vitamin B1 to convert produce the energy needed for the body to properly function, weakness and lack of energy is also a possible effect. Other symptoms include irregular heart rate due to a depressed nervous system and emotional disturbances. This includes panic attacks, night terrors, and other emotionally disturbing changes due to the body’s reaction to the deficiency.
What Are Sources Of Vitamin B1?
Vitamin B1 is not produced or retained by our bodies; therefore it must continuously be taken in through food and drink. There are plenty of vitamin B1 foods and it is all a matter of just understanding where to source them. Here are some of the vitamin B1 rich foods that you can take note of and include in your diet.
- Whole grains, cereals, beans: take a daily dose of brown rice, oatmeal, bran, legumes, peanuts, sunflower seeds or dried soybeans.
- Meat, which includes poultry, pork, liver, kidney, and fish.
- Unrefined and unprocessed fortified food, which includes enriched flours, breads, cereals, as well as pasta. These are all excellent sources of vitamin B1 as they are all easily absorbed by the body through these unprocessed mediums.
- Egg yolks are also an excellent source of the vitamin.
- Dry fruits also have a lot vitamin B1 stored in them. Get your fair dose of prunes, raisins, Brazil nuts, and pistachios.
- Green leafy vegetables and fruit will always be on the list of healthy food options. Mushrooms, brussels sprouts, asparagus, and avocado are all rich in vitamin B1.
According to the American Cancer Society, the recommended daily intake of vitamin B1 depends and changes on the person’s age as well as their sex. For the typical adult, the RDA for vitamin B-1 is 1.2mg for males and 1.1mg for females.
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