In this busy life, it’s tough to have good health. We can’t spare enough time to focus on our diet and exercise, so it’s obvious to face nutrition deficiencies. One of the most common deficiencies found in people is Vitamin B1. Vitamin B1 or Thiamine is an essential nutrient for the normal functioning of several organs in our body. There is a huge importance of Vitamin B1 in our body. Vitamin B1 converts the food in the form of carbohydrates which is the source of energy in the body. This is a vital process for a healthier metabolism and the growth, development, and function of cells. There are a lot of things that you need to know about Vitamin B1 or Thiamine. From sources to benefits, we are going to share everything about Vitamin B1 in this blog.
What is Vitamin B1?
Vitamin B1 is an essential vitamin that our body tissues need to function properly. Vitamin B1 or Thiamine is the first vitamin discovered by scientists. This is the reason why it carries number 1 in its name. Vitamin B1 is the vitamin that helps the body turn food into energy. Vitamin B1 is available in foods, individual supplements and multivitamins. To make Adenosine Triphosphate (ATP), your body needs thiamine or Vitamin B1.
Functions of Vitamin B1
Healthier metabolism and energy production
Nervous system functioning and development
Regulating the functioning of the nervous system, brain and heart
Helping in the efficient production of energy for cell metabolism
Maintaining good eyesight and boosts immunity
Promoting healthy kidney functioning
Sources of Vitamin B1
Vegetables that fulfill the need for Vitamin B1 in your body are peas, lima beans, soybean sprouts, romaine lettuce, squash, spinach, tuna, Brussels sprouts, potato, cauliflower, asparagus, kale, mushrooms, sunflower seeds, tomatoes and eggplant. Fruit that helps your body fight the deficiency of Vitamin B1 is Orange. Yoghurt, milk and cheddar cheese also contain some quantities of vitamin B1. Cereals like oatmeal, granola, rye, muesli, whole wheat, and grain products like wheat germ, pasta, cornflour, granola bars and bread are abundant in vitamin B1. Tuna, mackerel, mussels, salmon and pork and beef are rich animal sources of Vitamin B1. Nuts like pistachio, brazil nut, macadamia nuts, pecan nuts, peanuts and in pulses and yeasts contain abundant Vitamin B1. There are thiamine supplements available in the form of tablets, lozenges and soft gels. If you want to meet the needs of Vitamin B1 or thiamine in your body rapidly, then artificial supplements would be a better idea.
Benefits of Vitamin B1
1. Improves your memory
Vitamin B1 powers your brain and improves your memory and concentration. Many nervous disorders and memory impairments like Alzheimer’s and epilepsy can be prevented and cured with the regular consumption of Vitamin B1. Other issues related to brain like headache and depression can be prevented with the adequate consumption of Vitamin B1.
2. Boosts the Immune System & energy production
Vitamin B1 break down and use the carbohydrates, fats, and proteins in your diet and helps metabolize food into energy. This also increases energy levels and boost the immune system. A strong immune system means no ailment. With the regular consumption of foods rich in Vitamin B1, you can improve the health of your immune system.
3. Prevents BeriBeri
There are two types of BeriBeri: Dry BeriBeri and Wet BeriBeri. It is the most common disease that occurs due to the deficiency of Vitamin B1. People who have BeriBeri experience pale skin, hoarseness, diarrhoea, emotional instability, oedema, vomiting, weight loss, depression, fearfulness, nausea, insomnia, memory loss, pain sensitivity, peripheral neuropathy, agitation, weakness, dizziness, sonophobia, backache, muscular atrophy, myalgia, loss of sensation in the hands and feet and constipation. Deficiency of Vitamin B1 may also cause Wernicke-Korsakoff syndrome, African Seasonal Ataxia, optic neuropathy, Leigh’s disease, and central pontine myelinolysis. You can prevent all these diseases with the adequate consumption of Vitamin B1.
4. Prevents cataracts
People with cataract experience cloudy vision which makes it tough for them to see. If you want to prevent blurry vision, sensitivity to lights, faded vision and eyespots, then you must consume foods that are rich in Vitamin B1 and other essential nutrients.
5. Prevents early skin ageing
Vitamin B1 works as a powerful antioxidant that prevents early skin ageing like wrinkles, age spots, and other age-related conditions that regularly affect the organs. We recommend you to consume Vitamin B1 with other essential nutrients to reduce early signs of skin and organ ageing. If you are vitamin B1 deficient, then you are more likely to experience skin ageing.
6. Helps people with alcoholism
People who are alcoholics are given an extra dose of thiamine because it increases their chances of recovery. Memory problems can also be cured with a high dose of Vitamin B1 supplements.
7. Promotes digestion
Vitamin B1 helps in the secretion of hydrochloric acid, which helps in the digestion of food. People who suffer from the problem of digestive issues like constipation must include food rich in Vitamin B1. It will help in food digestion and other issues related to the stomach.
8. Helps in red blood cell production
Vitamin B1 is an essential vitamin that helps in the production of red blood cells, which help your body to remain active, healthy and energetic.
Vitamin B1 deficiency symptoms
1. Loss of appetite or anorexia are early symptoms of Vitamin B1 deficiency.
2. People who are vitamin B1 deficient may frequently or suddenly feel fatigued.
3. Deficiency of Vitamin B1 causes the feeling of agitation and frustration in people. They often become upset very quickly.
4. Reduced or absent reflexes of the knee, ankle and triceps are often observed in people who are Vitamin B1 deficient.
5. If you experience abnormal tingling, prickling, burning or the sensation of pins and needles in the upper and lower limbs, then you might have a deficiency of Vitamin B1.
6. Short-term, temporary muscle weakness are the common symptoms experienced by almost everyone who is Vitamin B1 deficient.
7. Deficiency of Vitamin B1 cause swelling of the optic nerve which may result in blurry vision or even loss of vision.
8. Vitamin B1 deficiency cause digestive issues and the people who are vitamin B1 deficient are tend to experience nausea and vomiting.
9. Your heart rate may get affected by your thiamine levels. Not consuming enough Vitamin B1? It could result in a slower than normal heartbeat. Decreased heart rate is a common symptom of Vitamin B1 deficiency.
10. As Thiamine deficiency may affect your heart rate, shortness of breath may occur. Thiamine deficiency can sometimes lead to heart failure in severe cases.
Final Words!
Vitamin B1 deficiency is fairly common in humans. If you experience the symptoms of Vitamin B1 deficiency, then you must increase the consumption of foods that are rich in Vitamin B1 or thiamine.