Vitamin B1 (also called thiamine) is an important vitamins that play a role in protein synthesis, the execution of many vital functions in the brain and nervous system. Vitamin B1 (thiamine) is part of the B complex of water-soluble vitamins required for proper nutrition. Thiamin is found in a wide variety of foods at low concentrations. In this section: We will try to find answers to your questions such as “Benefits of Vitamin B1 (thiamine), Vitamin B1 sources, which foods are rich in vitamin B1? Vitamin B1 deficiency symptoms, Vitamin B1 supplements and side effects”.
Benefits of Vitamin B1
An important vitamins that play a role in many vital functions of the body. It allows our bodies to use proteins. In particular, it is necessary for energy production from carbohydrates. In other words, vitamin B1 is needed to bring out the energy that the human body needs. It has stress and anxiety prevention effects. For this reason, it is also useful against stress-related fatigue and energy loss.
Tiamin is necessary for the nervous system, cardiovascular system and muscle function.
Vitamin B1, which is also very important for brain functions, is also necessary for the digestive system. B1 Vitamin (Thiamin) helps the formation of blood cells and the healthy circulation system. It plays a role in protecting the muscles of the heart and digestive system.
Which foods are rich in vitamin B1?
Vitamin B1 sources: The nutrients rich in thiamin are: like okra, beans and pea legumes; wheat, spinach, Brussels sprouts, beets, almonds, walnuts, hazelnuts, oats, corn are good sources of thiamine. We recommend that you especially consume whole wheat flour. In addition, significant amounts of thiamine are found in animal foods such as “eggs, liver and kidney”.
Vitamin B1 deficiency symptoms
B1 vitamine deficiency indication: In the event of a deficiency of B1 vitamins, all organ systems are adversely affected. The most frequently observed B1 vitamine deficiency symptoms are:
- When consumed in insufficient amounts, it may cause adverse neurological effects.
- In the absence of thiamin; Leading to a disease known as beriberi, which manifests itself with “rapid heartbeat, muscle weakness, nervous problems”.
- Symptoms such as depression, restlessness, muscle weakness, weakness of concentration, memory weakness, rapid redness, tingling in the feet, palpitation, constipation can be seen in the absence of vitamin B1.
- Another potential problem in vitamin B1 deficiency “Wernicke-Korsakoff syndrome” stop. This disease is also a neurological disorder and is often associated with excessive consumption of alcohol.
- Generally; Thiamine, ie, the deficiency of vitamin B1 causes in brain functions and weakening of the heart muscles. It causes disorders of circulatory system and digestive system problems.
High Dose – Side effects
Vitamin B1 supplements can cause an allergic reaction. The most common symptom of an allergic reaction is skin irritation resulting in dry, itchy skin or a rash. Also in rare cases, a more severe reaction may occur, dizziness, resulting in nausea, shortness of breath and swelling of the hands, face, mouth or throat.
Daily Vitamin B1 Need
Tiamin can not be stored in the body, so you need to get all the thiamine you need from your daily nutrition. Daily Vitamin B1 Needs:
|For babies (0-12 months) 0.2-0.3 mg||For children (1-3 years) 0.5 mg|
|For children (4-8 years) 0.6 mg||For boys (9-13 years) 0.9 mg|
|For girls (9-13 years) 0.9 mg||For teens (14-18 years boys) 1.2 mg|
|For teens (14-18 years girls) 1 mg||For pregnant women 1.4 mg|
|For nursing women 1.5 mg||For adults (men) 1-1,5 mg|
|For adults (women) 0.9-1.0 mg|
To give an average; Daily Vitamin B1 Vitamins need: The Recommended Daily Allowance, or RDA, of vitamin B1 for adults is 1.2 mg per day for males and 1.1 mg per day for females. The doses for children and infants are smaller, down to 0.2 mg per day for infants younger than 6 months old.