Vitamin B1 is important for glucose metabolism and plays a crucial role in maintaining digestive, heart, nerve, muscle health. If people are facing deficiency of B1, then they can take supplements and include the foods rich in Vitamin B1 in their platter. Vitamin B1 is water-soluble vitamins flows through the blood vessels. If the body is not capable of using the vitamins, it excretes them in urine.
In this article, we will tell you how much vitamin B1 is important, what happens if deficiency occurs, what happens if it increases, what is the daily dose of vitamin, food sources, lifestyle changes and more.
Dietary Changes
Cooking
Cooking, heating, polished foods and boiling them in hot water like
boiling rice, seeds etc, reduces the thiamin level. Vitamin B1 is water soluble,
so, all the thiamin present in the food dissolves in water.
- tea
- coffee
- raw fish
- shellfish
What is Vitamin B1 (Thiamin)?
Do you feel sleepy, less energetic, difficulty to concentrate on work? Check if vitamin B1 is deficient in your body. As it plays very important role in energy production, improves mood swings and promotes heart health. It is a water-soluble vitamin also known as thiamin.
How is Vitamin B1 Important?
Energy Production: Vitamin B1 plays an important role in
converting carbohydrates from foods into energy, supporting physical and mental
activity. It helps to get away from laziness.
Nerve Function: Thiamin prevents from nerve damage ensuring
healthy nervous system to function. The functioning of brain increases
and results in better concentration and focus.
Heart Health: Vitamin B1 helps regulate heart function, reducing
the risk of cardiovascular disease, heart failure, and arrhythmias.
Muscle Function: Vitamin B1 helps in muscle contraction
and relaxation, lowering the risk of muscle weakness, cramps, and spasms.
Digestive Health: Thiamin is very much needed for proper
digestion, absorption, and utilization of nutrients from food. To increase your
productivity of your work in daily basis.
Antioxidant Properties: Vitamin B1 has antioxidant properties,
protecting cells from damage, strengthening the immune system and also helps in
faster wound healing, collagen repair etc.
Menstrual cramps (dysmenorrhea): Taking thiamine oral seems to reduce
menstrual pain in teenagers and young females.
What Happens if Deficiency Occurs?
1. Beriberi: It is a type of disease characterized by
weakness, fatigue, and nerve damage.
2. Neuropathy: Numbness, tingling, and pain in the
hands and feet. This creates disruption in daily life.
3. Heart Problems: Increased risk of heart failure,
arrhythmias, and edema.
4. Digestive Issues: Diarrhea, abdominal pain, and
weight loss.
Vitamin B1 Toxicity
While vitamin B1 is important for whole body to function properly, but
excessive intake can cause several health issues like:
1.
Nausea and Vomiting: Feeling Nausea, and vomiting.
Excessive vomiting leds to dehydrationand weakness.
2.
Digestive Problem: The function of digestive system doesn’t work
properly as a result stomach related issues arises like diarrhea and loose
stolen
3.
Allergic Reactions: Rare cases of
allergic reactions, such as hives and itching.
People facing difficulty in breathing,
facial or throat swelling, getting confused or feeling dizziness, and a tight
throat must seek emergency help.
Maximum Recommended Daily Intake
The recommended daily intake of vitamin
B1 varies by age and sex:
1. Adults: 1.2-1.4 mg/day
2. Pregnant Women: 1.4 mg/day
3. Breastfeeding Women: 1.5 mg/day
Please consult with a doctor before
taking any supplements to ensure you're meeting your individual needs.
Food Sources
Instead of taking supplements of vitamin B1, you can include whole,
unprocessed foods, fruits and vegetables in your daily diet.
1. Whole Grains: Brown rice, quinoa, multigrain bread
2. Legumes: Black beans, chickpeas, lentils
3. Nuts and Seeds: Sunflower seeds, flaxseeds, pumpkin
seeds
4. Meat and Fish: chicken, salmon
5. Fortified Foods: Cereals, energy bars, and some
fruit juices
Home remedies for alcoholic patients to avoid deficiency of vitamin B1
Alcoholic patients should change their lifestyle, dietary habits and
also should intake some ayurvedic medication to fulfil it.
1. Vitamin B1-rich foods: Include foods rich in
thiamine like whole grains, brown rice, quinoa, nuts (sunflower seeds,
flaxseeds), legumes (black beans, chickpeas), and lean meats (chicken, fish).
2. Fresh fruits and vegetables: Eat foods high in
vitamin C (citrus fruits, bell peppers) and folate (leafy greens, avocado).
3. Omega-3 rich foods: Include fatty fish (salmon,
sardines), flaxseeds, and walnuts to reduce inflammation.
According to NIH, People
require vitamin B1 continuously as the body doesn’t store it for future use.
So, it should be included in your daily diet in one form or the other.
Foods STOP Vitamin
B1 Absorption
Few foods decrease absorption
of thiamin, because it contains enzymes called Thiaminases. So, don’t opt these
foods before or after meals immediately or even avoid empty stomach.
These foods include:
Lifestyle Changes
1. Hydration: Drink lot of water to stay hydrated. As
alcohol led to dehydrate the body
2. Rest: Ensure 7-8 hours of sleep every night.
3. Exercise: Do some moderate physical activity like
brisk walking, yoga etc
4. Stress management: Practice relaxation techniques
like meditation, deep breathing.
Natural Remedies
1. Ginkgo biloba: May improve cognitive function and
memory.
2. Acetyl-L-carnitine (ALCAR): Supports nerve health.
3. Alpha-lipoic acid: Antioxidant properties may reduce
oxidative stress.
Important Notes
Consult a healthcare professional
before starting any supplements or home remedies or natural ways, if you are
facing any deficiency of vitamin B1.