What is in what you eat?

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 function well 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 role of this vitamin is in the production

of glucose through carbohydrate metabolism; glucose is 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 in 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. These neurotransmitters facilitate communication

between nerves. 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

required 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 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 also 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 depends on your dietary habits.

Although it is very easy to consume the daily 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.