The food we eat is more than just a means to satisfy
our hunger, it’s a complex mixture of components that
keep us healthy, protect us, and help us grow. Fruits,
vegetables, proteins, and every other food we eat are rich
in nutrients such as carbohydrates, minerals, vitamins, and
others. These nutrients not only fuel our bodies to keep
us active, but they also help fight off diseases, improve our
cognitive functions, and help us in our daily lives.
Vitamin B1 is one of the eight vitamins of the B class
of vitamins.
Although it is not the most talked about vitamin, B1 is one
of the most important nutrients as it plays a vital role in the
production of energy for our body, nerve functions, clarity,
and mood stability. Found in brown rice, pork, and other
food items, B1 is an essential nutrient and its deficiency
can lead to insufficient energy production, compromised
nervous system, and other health problems and diseases. So,
the next time you eat something, don’t just take it as food
but take a moment to know its nutritional components so
you know what is in the food you eat and how it benefits you.
What is Vitamin B1?
Vitamin B1 which is also known as Thiamine is an important
vitamin of the B-complex. The vitamins in this family are
water-soluble and your body needs a steady amount of
these vitamins every day to keep functioning well. The
human body cannot produce or store large amounts of this
vitamin so it has to be taken externally through diet. The
primary source of energy for cells.
Why is B1 essential for a healthy body?
Thiamine or Vitamin B1 is essential for a healthy body, here
are all the reasons why. It’s indispensable in Energy
production. Every cell in our body relies on glucose to
provide enough energy to function well and Thiamine
is the key component of the carbohydrate metabolism
that converts carbohydrates into glucose. Vitamin B1 acts
as a coenzyme in this metabolism and without it, cells
won’t be able to produce enough energy leading to
low stamina, fatigue, and weakness. It keeps the brain
healthy same as every other cell in the body, brain cells
also require glucose to function. So, Thiamine is vital for
mental clarity, focus, and memory. This Vitamin is also
responsible for the synthesis of neurotransmitters. So,
it’s safe to say that B1 can affect mental health and
cognitive function. It keeps the heart in check
Acetylcholine is an important neurotransmitter that
regulates the function of heart muscles. Without this
neurotransmitter, the function of the heart and
cardiovascular system will be compromised and without
vitamin B1, the body cannot produce adequate amounts
of acetylcholine to carry on the normal heart functions.
It helps the body fight off diseases. In addition to
providing energy for the immune cells to respond to
infections, B1 also helps in the production of antibodies
which are to fight off any illnesses. So, vitamin B1 also
boosts the immune system and helps the body scare
off any uninvited guests.
Thiamine deficiency and its effects on the body
As Thiamine is vital for the production of energy for
the normal functioning of cells, a mild deficiency of it
can lead to; Fatigue- not enough Thiamine in the body
reduces the production of glucose which causes fatigue
and weakness.
Mental issues- Thiamine deficiency also affects the brain
function leading to irritability, mental fog, and memory
problems. Decreased appetite- poor appetite can also
be a sign of Thiamine deficiency which, if not treated,
can lead to further deficiency. In addition to this, severe
Thiamine
Deficiency can cause the following conditions.
Beriberi- this condition is characterized by difficulty
walking, confusion, muscle weakness, and in some
advanced cases, heart failure.
Wernicke-Korsakoff Syndrome- Thiamine deficiency in
conjunction with chronic alcoholism can lead to this
syndrome characterized by confusion, memory loss,
and permanent brain damage. What foods are rich in B1?
With a balanced diet, it is relatively easy to get enough
Thiamine to keep your body functioning well. Here are
the foods rich in B1.
Whole Grains
Whole grains such as brown rice, wheat, and oats are
excellent sources of Thiamine. B1 is mostly abundant
in the outer layers of the grains, so processed grains are
not as effective for Thiamine intake as whole grains.
Pork
Pork is an excellent source of Thiamine and a
single serving of it can meet more than half
of the daily requirements of this vitamin.
Beans
Beans and legumes are also rich in B1. They
have fiber and protein which makes them a
perfect choice for a nutrition-based diet.
Nuts
Sunflower seeds and flaxseeds are also rich
in Thiamine and other nutrients like healthy
fats and fiber.
Fish
Trout, Tuna, and some other types of fish are
also rich in Thiamine and other vitamins of
the B-complex.
How much B1 do you need every day?
Here is how much Thiamine is enough for
you to keep you functioning well, every day.
Men: 1.2mg Thiamine per day
Women: 1.1mg Thiamine per day
Pregnant women: 1.4mg Thiamine per day
Should you go for Vitamin B1 supplementation?
Vitamin B1 is available as a sole supplement
or as part of a multivitamin, whether you
should go for it or not depending on your
dietary habits.
Although it is very easy to consume daily the
required dose of Thiamine through a balanced
diet, a B1 supplement can be used if the
deficiency risks are high or if the dietary intake
is insufficient.
Conclusion
So, Thiamine or Vitamin B1 is an important
nutrient that helps the body function at its best.
It catalyzes glucose production through carbohydrate metabolism nutritional picture though. Other nutrients like fiber, healthy fats, minerals, and other vitamins also play a key role in maintaining overall health. So, strive for a diet that includes a diverse range of foods such as vegetables, lean proteins, fruits, whole grains, and others. One useful tip to maintain a balanced diet with enough nutrients is to go for a colorful diet as different colors mean different nutrients.