Vitamin B1 (Thiamin): Benefits, Sources And Side Effects | Femina.in - Femina
Nutrition Source
Benefits
Health
Food Sources
Signs of Deficiency
Enough
Diet
Side Effects
Frequently Asked Questions:
Nutrition Source
Vitamin B1 also known as Thiamin is one of the most important B vitamins that we need for the proper functioning of our body.
Benefits
This vitamin has various benefits, mental as well as physical, that promote good health overall. It is good for diabetes, prevents kidney and circulation problems, minimizes the risk of heart diseases, reduces the effects of sepsis, which is our body's response to an infection, and even improves your memory. Besides this, vitamin B1 is also known to boost energy production as well as fight depression as it helps in stabilizing your mood. Vitamin B1 may also help you prevent complications in the brain, muscles, heart, stomach, intestines, and nervous system and it is also involved in the flow of electrolytes in our body.
Health
Seeing all the benefits that this vitamin has to offer to our body, you should be aware of its importance to live a healthy lifestyle. Vitamin B1 is naturally found in various different food sources and aids in cardiovascular issues, stabilization of our mood and is good for diabetic patients. It also helps in reducing tiredness in our bodies as vitamin B1 converts food into energy as well as produces the sleep hormone melatonin making it essential for a good night's sleep. At any stage of our lives, vitamin B1 plays an essential role in our overall health whether we are developing as an infant or well into our old age. If taken properly, it not only improves your overall health but will also show you long-term results that will help you in the future as you get older.
Food Sources
Vitamin B1 is naturally found in various food sources. You can find thiamin in fortified breakfast cereals, meats like beef, pork, and fish, beans, lentils and pulses, green peas, sunflower seeds, yogurt, nuts, yeast, and enriched foods like cereals, whole grain bread, noodles, and rice. Fruits and vegetables like cauliflower, oranges, eggs, potatoes, asparagus, and kale are also known to be rich in vitamin b1. Nutrient is also added to baby formula to make it more nutritious for infants. Foods like cheese, chicken, and apples have absolutely zero thiamin in them.
Signs of Deficiency
Vitamin B1 is one of the most vital nutrients that our body needs for its proper functioning. If you are not getting the right amount of vitamin B1 that is required, you will suffer from vitamin b1 deficiency. The symptoms of vitamin b1 deficiency include a loss of appetite, feeling fatigued and irritated, a tingling sensation in your arms and legs, blurry vision and nerve damage, nausea and vomiting, and even delirium, which is a serious medical condition in which a person feels confused, unaware and even faces memory loss.
Enough
With all the benefits that consuming vitamin B1 provides, it's safe to say that it should be an essential part of your daily diet and routine. It is especially important for people that suffer from beriberi and neuritis, the inflammation of nerves, to consume vitamin b1 as part of their diet on a daily basis. Besides this, people that have digestive problems, diabetes, nerve pain, any kind of heart disease, and any other kind of disease should also get their vitamin B1 levels checked and make sure they are getting enough. Vitamin B1 promotes good health and has various health benefits that will help you in the long term. It needs to be consumed by people of every age for proper growth and development.
Diet
We need a continuous supply of vitamin B1 since our body doesn't store any of it, which is why it is important to include vitamin B1 sources in our diet daily. Vitamin B1 is also known as the morale vitamin as it has a positive effect on the brain and its functioning, getting enough of this vitamin will help in improving your memory as well as concentration. An average person needs to consume about 1.1 mg of vitamin B1 daily. Therefore you need to make sure you are including foods that are rich in vitamin B1 in your daily diet. However, if even after eating all those foods you are facing a deficiency of this nutrient, you can start taking supplements with the recommendation of a doctor.
Side Effects
As good as the effects of thiamin are, overdosing can cause various side effects. The side effects of Thiamin include but are not limited to weakness or fatigue, flushing, itching and hives, sweating, nausea, restlessness, and so on. There are also some more serious side effects that you may experience like shortness of breath, chest pains, blue-colored lips, bloody stools and even coughing up blood If at any point you start experiencing such symptoms, it is advised to seek immediate medical attention.
Frequently Asked Questions:
Q. What is vitamin B1 good for?
A. Vitamin B1 should be consumed by people who have digestive problems, diabetic nerve pain, heart diseases, beriberi disease, and neuritis. Consumption of vitamin B1 also helps fight depression and boosts your energy.
Q. Is it good to have vitamin B1 every day?
A. It is absolutely okay for an average adult to consume about 1.1 mg daily for the proper functioning of their bodies and fight metabolic diseases. For pregnant women, the recommended amount increases to 1.4 mg per day.
Q. What foods have high vitamin B1?
A. Vitamin B1 or Thiamin is found in various food types like peas, nuts, fresh fruits like bananas and oranges, whole grain bread, livers, and even some fortified breakfast cereals.
Q. What is the best time to take vitamin B1?
A. As vitamin B1 is water-soluble, it is okay for you to take it any time of the day, with or without food. However, it is recommended to take the vitamin in the morning on an empty stomach as vitamin B1 plays an important role in nutrient metabolism and energy production.
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