Vitamin B1: Helps To Keep Energetic Whole Day

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.


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