Vitamin B1 (Thiamin) is a micronutrient found in foods, as well as in dietary supplements and some medicines. It is an integral part of the body, so it is essential to ensure you get the correct amount. Sources of food containing this nutrient include whole grains, legumes, and some meats.
What is Vitamin B1 (Thiamin)?
Vitamin B1 is an essential nutrient that helps fight metabolic diseases and can be found in many food items. Many pieces of bread and cereals are fortified with it, while most multivitamins contain it. It also plays a role in the metabolism of nutrients and energy production. It is essential to consume the recommended daily allowance for adults.
The recommended daily intake of vitamin B1 depends on your age and overall health. Adults should consume about 1-1.3 mg of this nutrient per day. Although this nutrient is found in many foods, it should be ingested in moderation. Although the body can store some amounts of vitamin B1, consuming a daily serving is the best way to ensure you receive enough of it for your needs.
People deficient in vitamin B1 are at a greater risk of cardiovascular diseases and digestive disorders. They may experience symptoms of fatigue and apathy. In some extreme cases, a lack of vitamin B1 can cause a buildup of lactate and lactic acidosis. This condition is also called gastrointestinal beriberi and may require medical treatment.
Health Benefits of Vitamin B1
Vitamin B1 is a nutrient that is essential for overall health. Its health benefits are spread across the human body, from the skin and bones to the heart and nervous system. It is also vital for promoting a positive mental attitude. It plays a crucial role in the production of red blood cells and improves the function of the nervous system.
Vitamin B1 helps the body convert carbohydrates into usable energy. It also helps maintain good eyesight and increases immunity. Vitamin B1 is essential for the functioning of the pyruvate dehydrogenase system, which releases energy for various body functions. In addition, vitamin B1 is necessary for adequately developing the myelin sheath around the nerves. If it is not produced in sufficient amounts, it can lead to damage to these nerves.
Signs of Deficiency
Vitamin B1 is a nutrient found in many foods. A deficiency in this vitamin can cause various symptoms, including fatigue, loss of appetite, and mental and emotional changes. A lack can lead to delirium, confusion, and memory loss in severe cases.
Vitamin B1 deficiency can cause a range of symptoms in both adults and infants. Infants may experience a bluish cast, vomiting, and diarrhea on their skin. Certain medications and conditions may also inhibit the absorption of thiamin. In these cases, vitamin B1 can be given intravenously.
Nutrition Source of Vitamin B1 (Thiamin)
Vitamin B1 can be found in several food sources. The richest sources are yeast, meat, fish, and whole-grain cereals. It is also found in some vegetables and fruits, including spinach, broccoli, asparagus, Brussels sprouts, and eggplant. However, it is essential to remember that long-term refrigeration can destroy thiamin.
- Rice, white, long grain, enriched, parboiled, ½ cup 1.4mg - 117% of the Daily Value (DV)
- Breakfast cereals, fortified with 100% of the DV for thiamin, 1 serving 1.2mg - 100% of the DV
- Egg noodles, enriched, cooked, one cup 0.5mg - 42% of the DV
- Pork chop, bone-in, broiled, three ounces 0.4mg - 33% of the DV
- Trout, cooked, dry heat, three ounces 0.4mg - 33% of the DV
- Black beans, boiled, cup 0.4mg - 33% of the DV
- English muffin, plain, enriched, one muffin 0.3mg - 25% of the DV
- Mussels, blue, cooked, moist heat, three ounces 0.3mg - 25% of the DV
- Tuna, Bluefin, cooked, dry heat, three ounces 0.2mg - 17% of the DV
- Macaroni, whole wheat, cooked, one cup 0.2mg - 17% of the DV
- Acorn squash, cubed, baked, cup 0.2mg - 17% of the DV
- Rice, brown, long grain, not enriched, cooked, ½ cup 0.1mg - 8% of the DV
- Bread, whole wheat, one slice 0.1mg - 8% of the DV
- Orange juice, prepared from concentrate, one cup 0.1mg - 8% of the DV
- Sunflower seeds, toasted, one ounce 0.1mg - 8% of the DV
- Beef steak, bottom round, trimmed of fat, braised, three ounces 0.1mg - 8% of the DV
- Yogurt, plain, low fat, one cup 0.1mg - 8% of the DV
- Oatmeal, regular and quick, unenriched, cooked with water, ½ cup 0.1mg - 8% of the DV
- Corn, yellow, boiled, one medium ear 0.1mg - 8% of the DV
- Milk, 2%, one cup 0.1mg - 8% of the DV
- Barley, pearled, cooked, one cup 0.1mg - 8% of the DV
Takeaway
The NIH recommends that infants and children receive 0.2 milligrams of Vitamin B1 daily. Children from three to eight years should consume 0.5 milligrams of Vitamin B1. Children between nine and thirteen years, children should consume 0.9 milligrams. For males and females over the age of fourteen, the recommended daily allowance is 1.2 milligrams. However, before starting vitamin supplements, parents should consult with their pediatrician to determine if they are safe for their children.
Vitamin B1 is found naturally in foods. It assists the body in the breakdown of carbohydrates and is an essential source of energy. It can also help maintain eye health and improve the immune system. It can also help to boost your mood and attitude. It is sometimes referred to as the "morale vitamin" because of its positive effects. It can also reduce the risk of developing diseases like Alzheimer's and dementia.
Although most foods contain thiamin, there is a recommended daily allowance of 1.2 milligrams for men and 1.1 milligrams for women. In pregnant and breastfeeding women, this number increases to 1.4 to 1.5 milligrams per day. Adults, on the other hand, need between five to thirty milligrams per day. The amount required varies by age and sex, as well as other factors such as stress or illness.
