Vitamin B1, also known as thiamine, is a water-soluble vitamin from the B vitamin group. It plays an important role in the body’s metabolism and nervous system.
Functions in the body:
Vitamin B1 is essential for the formation of energy from carbohydrates, proteins, and fats, as well as for maintaining a healthy nervous system and cardiovascular system. It also helps maintain healthy skin, hair, and nails.
Foods rich in vitamin B1: Vitamin B1 can be obtained from many foods such as fresh fruits, vegetables, whole grains, nuts and seeds, meats (especially pork), fish and dairy products.
Vitamin B1 deficiency:
Vitamin B1 deficiency can lead to a variety of health problems, including beri-beri, a disease associated with vitamin B1 deficiency that manifests as muscle weakness, vision problems, mental disorders, heart failure and other symptoms. Also vitamin B1 deficiency can lead to nervous disorders, insomnia, loss of appetite, and digestive health problems.
Recommended Daily Dose:
The recommended daily dose of vitamin B1 for adults is about 1.1-1.2 mg, depending on gender. Children and pregnant women may need more vitamin B1.
|Food||Vitamin B1 (mg)||% Daily Value|
|Yeast extract spread (1 tablespoon)||4.9||408%|
|Pork chop, bone-in, cooked (3 oz)||0.8||67%|
|Ham, roasted (3 oz)||0.6||50%|
|Sunflower seeds, roasted (1/4 cup)||0.6||50%|
|Macadamia nuts, roasted (1/4 cup)||0.4||33%|
|Peas, cooked (1 cup)||0.3||25%|
|Asparagus, cooked (1 cup)||0.3||25%|
|Brussels sprouts, cooked (1 cup)||0.2||17%|
|Tuna, yellowfin, cooked (3 oz)||0.2||17%|
|Acorn squash, baked (1 cup)||0.2||17%|
|Pine nuts, roasted (1/4 cup)||0.2||17%|
|Flaxseed (2 tablespoons)||0.2||17%|
|Beef, cooked (3 oz)||0.1||8%|
|Egg, hard-boiled (1 large)||0.1||8%|
|Brown rice, cooked (1 cup)||0.1||8%|
Vitamin B1 is considered safe for most people when taken at recommended doses, but high doses can lead to side effects such as headaches, nausea, irritability, and tremors.
Benefits of Vitamin B
Health Benefits: Vitamin B1 may have health benefits in a variety of situations, such as:
- Maintaining Nervous System Health: Vitamin B1 is involved in the transmission of nerve impulses and can help maintain a healthy nervous system. This can be especially helpful for people with nerve disorders such as diabetic neuropathy or alcoholic polyneuropathy.
- Maintaining heart health: Vitamin B1 can help maintain heart health, improve heart muscle function and reduce the risk of cardiovascular disease.
- Maintaining healthy skin, hair, and nails: Vitamin B1 can help maintain healthy skin, hair, and nails, which can be especially helpful for people who are deficient in this vitamin.
- Interesting facts:
- Thiamine was the first of the B vitamins discovered by scientists in the early 20th century.
- Some studies have linked vitamin B1 deficiency to an increased risk of developing Alzheimer’s and other forms of dementia.
How to get it:
Vitamin B1 can be obtained from food, but in some cases it may be necessary to supplement with additional vitamin supplements. The recommended daily dose of vitamin B1 is about 1.1-1.2 mg, depending on gender. However, do not exceed the recommended dose, as high doses may lead to side effects.
Vitamin B1 is an important nutrient that plays an important role in the body’s metabolism and nervous system. It may also have health benefits for the heart, nervous system, skin, hair, and nails.