Vitamin B1 or Thiamine: Definition, Benefits and Food Sources
The vitamins you consume have different effects on the body, depending on their respective functions and roles. You have to know what the roles and functions of these vitamins are for your body, so that you can always maintain your health.
This article will introduce you to one of the vitamins, namely vitamin B1 or commonly called thiamin, or thiamine.
The role of vitamin B1, thiamin or thiamine in the body is to allow the body to use carbohydrates as energy. It is essential for glucose metabolism and plays a key role in nerve, muscle and heart function.
Vitamin B1 itself is a water-soluble vitamin like all B-complex vitamins. Before that, let's discuss first about the types of vitamins.
Vitamins are classified according to the substance in which they are dissolved, some are water soluble while others are fat soluble.
Water-soluble vitamins are carried through the bloodstream, while anything that is not used by the body is eliminated in the urine.
Foods containing vitamin B1
There are high concentrations of vitamin B1 in yeast, beef, eggs, liver, nuts, seeds and seeds.
Fruits and vegetables that contain vitamin B1 include cauliflower, oranges, potatoes, asparagus and kale. Meanwhile, breakfast cereals and products made with white flour or white rice can be fortified with B vitamins.
The process of cooking, heating, processing food and boiling it in water will destroy thiamine, because vitamin B1 dissolves in water, so it dissolves in stew.
White rice that is not fortified with vitamin B1 will only contain a tenth of the thiamine available in brown rice.
The National Institutes of Health (NIH) Office of Dietary Supplements (ODS) notes that one serving of a vitamin B1 fortified breakfast cereal provides 1.5 mg of thiamine which is more than 100 percent of the daily recommended amount.
Humans need a continuous supply of vitamin B1 because it is not stored in the body. So it must be obtained from daily food consumption.
Benefits of vitamin B1Vitamin b1 or thiamine can help prevent complications in the nervous system, brain, muscles, heart, stomach and intestines. Vitamin B1 is also involved in the flow of electrolytes into and out of muscle and nerve cells.
Vitamin B1 also helps prevent diseases such as beriberi which involves disorders of the heart, nerves and digestive system.
Uses in medicineThe people who receive thiamine to treat low vitamin B1 levels are those who suffer from peripheral neuritis, which is inflammation of the nerves outside the brain or pellagra.
People who have ulcers, diarrhea, and poor appetite may also receive thiamine. Those in a coma can be given thiamine injections.
Some athletes also use thiamine to help improve their performance.
The following are other conditions where thiamine supplements may help:
- Glaucoma and other vision problems
- Cerebellar syndrome, a type of brain damage
- Heart disease
- A weakened immune system
Symptoms of vitamin B1deficiency Vitamin B1 deficiency usually causes beriberi, a condition that causes beriberi showing nerve problems and muscle wasting.
Vitamin B1 deficiency also allows a person to have mental problems, including confusion and short-term memory loss.
In addition, other symptoms are muscles can become weak and cardiovascular symptoms can occur such as an enlarged heart.
How much Vitamin B1 do we need?In America it has been suggested to drink thiamine as much as 1.2 mg for men and 1.1 mg for women over the age of 18 years. Pregnant and lactating women should consume as much asmg every day.
Who is at risk for vitamin B1 deficiency?The following are people who are at risk of vitamin B1 deficiency, including people with poor diet, who suffer from cancer, women who experience morning sickness during pregnancy.
People who regularly drink excessive amounts of alcohol are at risk for thiamine deficiency. Other diseases such as HIV can reduce the absorption of nutrients and this can also lead to a lack of vitamin B1.
Functions of B VitaminsAll B vitamins are water soluble which help convert carbohydrates, fats and proteins into energy or glucose.
B vitamins are needed to maintain a healthy liver, skin, hair and eyes. They also play a role in the nervous system and are needed for proper brain function.
Side Effects of Vitamin B1
There is no concrete evidence that explains the dangers of too much vitamin B1 but the US Food and Drug Administration (FDA) warns against the use of additional supplements.
They urge people to get checked out first if they want to take additional supplements or as a meal replacement and strongly recommend seeing a doctor instead of self-diagnosing.
Vitamin B1 Interactions
Tea and coffee contain tannins, chemicals that can interact with thiamine making it more difficult to absorb.
Some chemicals in raw shellfish and fish can destroy thiamine and potentially cause a deficiency if eaten in excessive amounts.
Thus the article regarding the introduction of vitamin b1 this time, after knowing what vitamin b1 is, it is hoped that we can maintain the health of our bodies better. Hope it is useful.