Vitamin B1- Thiamine

Vitamin B1- Thiamine

Vitamin B1-Thiamine food sources

VitaminB1-Thiamine is a water-soluble vitamin that plays a vital role in the growth and function of various cells. Thiamine comes first from the B complex vitamin list. Hence, it is top of the B complex vitamin. It helps the breakdown of the nutrients for energy and several basic cells function. The deficiency can lead to various problems in the brain and heart. Only a small quantity of Thiamine is stored in our liver. Therefore, the required amount of this is needed to intake from dietary supplements or thiamine rich-food. The body needs thiamine to make adenosine triphosphate (ATP) that transports energy within cells.

The function of vitamin B1

  • It helps to convert carbohydrates, fats, and protein into energy, or glucose.
  • It works in anti-stress and boosts the body’s immune system in times of stress. Hence, it even plays a big role in immune function.
  • Thiamine is needed to make adenosine triphosphate (ATP) that transports energy within cells.
  • It helps in the nervous system, and they are needed for good brain function. Therefore, thiamine is good for intellectual growth.
  • It is necessary for keeping the liver, skin, hair, and eyes healthy.

Deficiency of vitamin B1

  • Beriberi, a condition that features problems with the peripheral nerves and wasting.
  • Weight loss and anorexia can develop.
  • Mental issues include confusion and short-term memory loss.
  • It can cause damage to the optic nerve. Therefore, may result in blurry or loss of vision. Hence, take care of the proper level of thiamine in your body that helps in good vision.
  • It may cause a decrease in heart rate. Hence, resulting in increased fatigue and dizziness. Therefore, deficiency of thiamine may lower the metabolism.
  • Muscle weakness.
  • Lowered immunity.

Sources of vitamin B1

  • Fortified breakfast cereals
  • Pork
  • Fish
  • Beans, lentils
  • Green peas
  • Enriched cereals, breads, noodles, rice
  • Sunflower seeds
  • Yogurt
  • Whole grains
Approved dosages of thiamine

 The RDA for men ages 19 and older is 1.2 mg daily. And for women in the same age range 1.1 mg daily. During pregnancy and lactation, the amount increases to 1.4 mg daily. Hence, taking extra thiamine during this situation as per Recommended dietary allowance.

There are most of the thiamine is in the outer layer of grain. Hence, cleaned rice doesn’t have enough thiamine. Therefore, Brown rice is good for health as compared to clean.

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