Vitamin B1 – what it is, benefits and side effects!

Vitamin B1 , thiamine or thiamine, allows the body to use carbohydrates for energy. It is essential for glucose metabolism and plays a key role in nerve, muscle and heart functions.

What is vitamin b1:

Thiamine is a vitamin, also called  vitamin B1 . It is found in many foods, including yeast, cereals,  beans , nuts and meat. It is often used in combination with other B vitamins and found in many products.

Benefits of Vitamin B1:

Vitamin B1 , or thiamine , helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines.

It is also involved in the flow of electrolytes into and out of muscle and nerve cells.

It helps prevent diseases like beriberi, which involves disorders of the heart, nerves and digestive system.

Patients who may be given thiamine to treat low levels of vitamin B1 include those with peripheral neuritis, which is inflammation of the nerves outside the brain, or pellagra.

People with ulcerative colitis, persistent diarrhea , and poor appetite may also be given thiamine. Those who are in a coma may be given thiamine injections.

Other conditions supplements can help include:

1. Canker sores ;
2. Cataract;
3. Glaucoma and other vision problems;
4. Cerebellar syndrome, a type of brain damage;
5. Cervical Cancer;
6. Diabetic Pain;
7. stress ;
8. Heart disease;
9. Kidney disease in patients with type 2 diabetes;
10. A weakened immune system ;
11. Motion sickness.

Foods rich in vitamin B1:

1. Nuts:

Walnuts fall under the category of nutrient-dense foods and contain vitamin B1 as well. Macadamia nuts are the best source with 100 grams serving providing 0.71 mg or 47% of the Daily Value (DV) of this vitamin.

Other nuts that are good sources of thiamine include pistachios (13% DV), Brazil nuts (12% DV), pecans (9% DV), and cashews (7% DV). So it’s time to give up unhealthy processed snacks and start munching on nuts for increased nutrition.

2. Fish:

Fish are  known for their high concentration of omega-3 fatty acids. Most fish are also good sources of vitamin B1 . Yellowfin tuna contains the highest levels as well, contributing over 35% of the daily requirement.

Additionally, trout fish provides 0.43 mg or 28% DV in a 100 gram serving. Other varieties include salmon (19% DV), shad (10% DV) and mackerel (9% DV).

So, if you are a seafood fan, you might consider having some of these fish on your meal plate to get the required amount.

3. Lean pork:

Lean pork is another non-vegetarian source of vitamin B1 . It provides 1.12 mg or 74% DV of thiamine in a 100 gram serving. However, other cuts of pork that contain significant amounts of   thiamine   include lean pork loin (58% DV), lean pork loin (57% DV), and lean pork chops (51% DV).

4. Beans:

All bean varieties, including white beans, black beans, and kidney beans, contain high levels of thiamine and heart-healthy protein. Additionally, navy grains are the best sources providing 0.24 mg or 16% DV of vitamin B1 in a 100 gram serving. Other beans that are good sources of   thiamine   include rose beans (29% DV), black beans (28% DV), and mung beans (22%).

Symptoms of Vitamin B1 Deficiency:

A vitamin B1 deficiency often leads to beriberi, a condition that has problems with peripheral nerves and loss of energy.

• Weight loss and anorexia may develop.
• There can be mental problems, including confusion and short-term memory loss.
• Muscles may become weak and cardiovascular symptoms may occur, for example an enlarged heart.

Vitamin B1 side effects:

Thiamine is likely safe when taken orally in appropriate amounts, although rare allergic reactions and skin irritation have occurred . It is also likely to be safe when properly administered intravenously (by IV) by a healthcare professional.

Also,    thiamine   may not enter the body properly in some people who have liver problems, drink a lot of alcohol, or have other conditions.