We will talk today about vitamin B1 benefits , its sources and its symptoms of deficiency. Vitamin B1, or thiamine, is a type of water-soluble vitamin that is part of the group of eight vitamins B that play an active role in converting food (carbohydrates) into glucose (fuel), for use by the body to produce energy and to carry out biological processes which it considered one of vitamin B1 benefits , in addition to its role In fat and protein metabolism, promote the function of the nervous system, the brain, protect liver health, skin, hair, eyes.
Sources of Vitamin B1
Vitamin B1 is found in many food sources including:
- Cereals: The Linus-Bulling Institute confirms that long-grain brown rice, whole wheat bread, wheat germ, subsidized bread, brewer’s yeast, and pasta are all major sources of thiamine. Processed grains and processed grains provide very low amounts because they lose their constituents of chemicals According to the US Department of Health in Minnesota, many foods made from white flour, white rice with thiamin, a cup of white fortified rice containing 0.3 milligrams of thiamine, About 25% of the total The recommended daily intake of this vitamin is 1.1 to 1.2 milligrams.
- Meat and dairy: Fat-free meat is a rich source of thiamin. It is available in fish, beef, liver, dairy products, and eggs. For example, one share of yellowfin tuna contains 40% of the daily needs of this vitamin.
- Beans, nuts and seeds: Nuts, seeds, and beans are also excellent food sources for Thiamin, one of the ideal foods for vegetarians. One serving of raw sunflower seeds provides more than half the value for daily needs. Black cooked beans and sea beans provide 25 % Of those needs, in addition to nuts and seeds.
- Fruits and vegetables: The National Institutes of Health confirm that fruits and vegetables are good sources of thiamin if eaten in abundance. Fresh vegetables and fruits offer higher levels of thiamine compared to frozen or chilled, because long-term cooling causes a significant loss of this element, It is worth mentioning that both romaine lettuce, asparagus, spinach, green peas, oranges, eggplants, melons, and tomatoes are all good sources of this vitamin.
Vitamin B1 benefits
- Vitamin B1 helps improve the body’s various functions and works to cure many problems.
- It supports the production of energy in the human body; it produces glucose through the secretion of enzymes that act on the oxidation of sugar, which provides the body with the necessary energy.
- It increases the function of the heart. It helps to produce the neurotransmitter acetyl, which works to transfer messages between the nerves and muscles, thus improving the function of the heart, and the lack of thiamine leads to a deficiency in the functions of the heart.
- Delays signs of aging; Vitamin B1 is an antioxidant that works to protect the body and delay signs of aging.
- Strengthens memory and increases concentration; it treats neurological disorders, improves mood and raises morale.
- Reduces appetite.
- Helps to grow the casing of the spinal cord in all nerves.
- Alzheimer’s disease is prevented. Many studies have shown that taking vitamin B1 (thiamine) can slow Alzheimer’s disease.
- Regulates digestion.
- Supports the immune system; it protects against many diseases.
- The eye lens protects against blindness because the presence of vitamin B1 with other compounds in the body prevents cataracts.
- Increases the production of red blood cells in the body.
- Helps to treat patients with alcoholic addiction.
- Promotes blood circulation.
- It converts carbohydrates into energy to benefit the body.
- Helps reduce gastrointestinal problems such as inflammation of the colon, and ulcers that cause diarrhea continuously.
Symptoms of Vitamin B1 deficiency
This paragraph shows vitamin B1 benefits when someone doesn’t get enough Vitamin B1 quantity as follows:
- Significant weight loss
- Feeling lazy and lazy.
- Memory confusion with no focus.
- The weakness of the heart muscle, which causes its shortness to perform its functions.
- Problems with digestion.
- Problems in the muscles of the body, especially the muscles of the legs.
- Some foods contain vitamin B1, but the preparation method works to destroy it to be free of thiamine.