Vitamin B1

Vitamin B1 was discovered by Christiaan Eijkman in 1910. The scientific name of vitamin B1 is Thiamine. It is a water-soluble vitamin. Thiamine is a unique nutrient that plays an important role in the brain functioning and central nervous system. It prevents memory loss and nerve inflammation. Thiamin helps in changing the body’s cells carbohydrates into energy. The main role of carbohydrates is to provide energy for the body, especially the brain and nervous system.

recommended dietary allowance

For adults daily need is about 1.2 to 1.5 milligrams of vitamin B1 (but could be up to 1.8 milligrams), ie. approximately 0.4 milligrams per 420 kJ (100 cal) entered by the food. In cases of heavy work like bodybuilding or sports activities, we can increase the intake of vitamin B1 from 2.5 to 5.0 milligrams. For children and pregnant women and nursing mothers, it is also necessary to increase the amount of vitamin B1 from 1.0 to 5.0 milligrams per day.

Uses/functions of vitamin B1

  • Boosts Energy Production and metabolism
  • improves concentration power
  • Increases memory power and learning capacity
  • promotes mental alertness
  • fights against depression
  • supports the production of hydrochloric acid for the digestive system
  • reduces the risk of cataracts
  • may slow the progression of atherosclerosis
  • needed for blood cell formation
  • crucial for a healthy nervous system
  • coordinates interaction of nerves and muscles
  • needed for normal muscle tone of the heart, stomach and intestines

Rich source of Vitamin B1

  • whole grains and cereals such as unpolished rice and oatmeal
  • egg yolk
  • sunflower seeds
  • milk
  • tomatoes
  • spinach
  • liver
  • dried beans
  • nuts and seeds
  • potatoes
  • green peas
  • soybeans
  • mushrooms
  • fish
  • pork
  • poultry
  • beef
  • legumes
  • chickpeas
  • dhal
  • lentils
  • raw rice bran
  • beets
  • cauliflower
  • eggplant
  • wheat germ
  • asparagus
  • broccoli
  • Brussels sprouts
  • romaine lettuce
  • brewer’s yeast

Vitamin B1 uses and rich source

Vitamin B1 deficiency problems

  • Depression
  • Confusion
  • short-term memory loss
  • Excessive Fatigue
  • Poor appetite
  • loss of sensation in hands and legs (numbness)
  • Irritability
  • Muscle weakness
  • unclear fears or feelings of persecution, severe deficiency can lead to brain damage and a form of dementia.
  • rapid weight loss
  • lung congestion and difficulty in breathing
  • Ongoing digestive problems such as diarrhea
  • Nerve inflammation (neuritis)
  • Cardiovascular effects such as an enlarged heart or palpitations
  • gastrointestinal disorders such as indigestion or constipation
  • Crohn’s disease, recurrent canker sores (aphthous or oral ulcers)
  • stunted growth