Vitamin B1 | Benifits | Source | Deficiency | Toxicity
Vitamin B1, also known as thiamine or thiamine, is a water soluble vitamin (Dissolves in water and get carried through bloodstream). It plays a very important role in several basic cell functions and breakdown of nutrients for energy. Its deficiency can cause problems to brain and heart since it requires constant energy supply.
Benefits:
It has a vital role in:
- Normal functioning of heart and brain.
- Carbohydrate metabolism and energy production.
- Development and functioning of nervous system.
- Maintaining good eyesight and boosting immunity.
- Promotes healthy kidney and slows down development of kidney disease in diabetic patients.
- It is good for red, irritated, acne prone and dry skin.
Sources:
Thiamine is found naturally in Meats, fish, whole grains, fortified breakfast, cereals, beans, lentils, green peas, sunflower seeds, yogurt.
When cooked in high heat, thiamine gets destroyed. It also leeches into water while washing the vegetables. It also gets removed while food processing. That is why thiamine is again added back to breads, cereals and grains that undergo processing.
Recommended dietary allowance (RDA) :
The RDA of vitamin B1 for men is 1.4mg to 2.3mg per day and for women is 1.4mg to 2.2mg per day.
Deficiency: Deficiency of vitamin B1 is rare, as most of the people reach the RDA through their diet. However, low intake of wisdom in B1 decreased absorption in the gut or increased loss through urine or certain medications can cause vitamin B1 deficiency. In severe cases, it can lead to Beriberi which causes muscle loss and decline in feelings in hands and feet. Another result of serious cases is Wernicke Korsakoff syndrome which causes confusion, loss of muscle coordination and peripheral neuropathy.
Toxicity: Toxicity of vitamin B1 is not usual as it is a water soluble vitamin. The body uses how much ever the nutrient is needed and the excess is executed through urine. Hence there is no risk of toxicity.
