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Vitamin
B1 | Thiamine |
What is the
importance of vitamin
B1 ?
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Vitamin
B1 or thiamine, as it is
more commonly referred
to now, is one of the
most important members
of the B group of
vitamins. Also known as
aneurin, vitamin B1 is
anti-beriberi and anti-neuritic.
It is water soluble.
Vitamin B1 in the form
of thiamine
hydrochloride, is a
white crystalline powder
with a yeast like odor
and a salty taste. It
is readily soluble in
water and slightly
soluble in alcohol. In
dry form, this vitamin
is very stable and not
sensitive to atmospheric
oxidation or
deterioration. However,
is a soluble form, it is
destroyed soon.
Heat applied in cooking
destroys this vitamin.
The loss is significant
when vegetables are
cooked in excessive
water is thrown away
afterwards. The addition
of sodium carbonate
(cooking soda) in some
vegetables further
increases the
destruction of this
vitamin. Thiamine is
well retained in
cereals, since they are
generally cooked slowly
and at moderate
temperatures; the
cooking water is also
retained. Baked products
lose about 15% of their
original thiamine.
Generally the losses in
cooking meat are greater
than in cooking other
foods, ranging from 20%
to 50% of the raw value.
Other destroyers of
thiamine are caffeine,
alcohol, food-processing
methods, and sulphur
drugs.
Thiamine is absorbed
from the small
intestine. The capacity
of the human intestine
to absorb this vitamin
is limited to about 5 mg
per day. Thiamine
undergoes a change in
the intestinal mucosa.
Approximately 25mg to
30mg are stored in this
changed form in he body.
Large amounts of
thiamine are present in
the skeletal muscles,
heart, liver, kidneys,
and brain. This vitamin
cannot, however, be
stored to any large
extent in the human
body. So an adequate
daily intake is
necessary. Any excess
supply of thiamine is
excreted in the urine.
Vitamin B1 Benefits -
Functions in the body:
Thiamine promotes
growth, protects the
heart muscle, and
stimulates brain action.
It plays an important
role in the normal
functioning of the
entire nervous system.
It aids digestion,
especially of
carbohydrates. It has a
mild diuretic effect:
that is, it increases
urine formation. This
vitamin improves
peristalsis and helps to
prevent constipation. It
also helps to maintain
the normal red blood
count, improves
circulation, and
promotes a healthy skin.
It protects against the
damaging effect of lead
poisoning, and prevents
fluid retention in
connection with heart
ailments. It also
reduces fatigue,
increases stamina, and
prevents premature
ageing and senility by
increasing mental
alertness. Like other
vitamins of the B
complex group, it is
more potent when
combined with other B
vitamins rather than
when used separately.
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How do you know if
you need more vitamin
B1?
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Vitamin
B1 Deficiency Symptoms:
A lack of sufficient
thiamine in the diet can
cause loss of appetite,
poor digestion, chronic
constipation, loss of
weight, mental
depression, nervous
exhaustion, and
insomnia. It can lead to
muscular weakness, leg
cramps, slow heartbeat,
irritability, defective
hydrochloric acid
production in the
stomach and consequent
digestive disorders. In
case of insufficient
supply of thiamine in
the body, the heart
muscles become lazy and
fatigued, and the
auricles or the upper
chambers of the heart
lose their strength and
gradually enlarge. This
may lead to a condition
known as hypertrophy of
the heart. Prolonged
gross deficiency can
cause beriberi,
neuritis, and edema.
Lack of vitamin B1, can
slow down circulation to
the scalp to the extent
that hair may fall and
new hair may grow very
slowly. Deficiency of
thiamine can be induced
by excessive use of
alcohol, dietary sugar,
and processed and
refined foods.
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How much
vitamin B1 do you
need?
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It is
impossible for anyone to
tell you how much of any
particular vitamin you
need. We have read many
articles and reports on
this subject and no two
are alike. There are too
many variables involved.
Your age, your height
and weight, your health
and lifestyle, etc. The
best way for you to
decide which supplements
you need is to read
these pages and make
note of any health
problems you may be
having which could be
associated with a
vitamin deficiency. Then
start taking a small
dose. If your symptoms
don't go away after a
week or two, increase
your dosage. Continue
this until your symptoms
are relieved and stay
with that dosage.
Guideline is for a 150
pound adult:
- Men: 100 mg.
Best if taken as
part of a
B Complex
 .
- Women: 100 mg. Best
if taken as part of
a
B Complex.
Always consult your
doctor or midwife during
pregnancy and lactation.
Always start small
and work your way up, if
needed. Please be
careful when dealing
with fat soluble
vitamins as your body
retains these for
extended periods of
time. It is possible to
take to much of these
types of vitamins.
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How to get enough
vitamin B1?
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Wholegrain cereals,
especially wheat, rice,
and oats, are generally
considered to be the
best sources of
thiamine. Thiamine is
usually found in the
germ and outer layers.
However, when these
grains are highly
refined, for example, as
white flour and polished
rice, the amount of
thiamine is considerably
reduced. Legumes such as
soy beans and Bengal
gram are good sources of
thiamine. Other good
sources of this vitamin
are vegetables such as
dry lotus stems,
capsicum, turnip greens,
and best greens; fruits
such as apricots and
pineapples; nuts such as
groundnuts, pistachio
nuts, and mustard seeds;
and animal foods like
pork, sheep liver, and
mutton.
If you eat an
abundant quantity of the
above foods, you will
not have to worry about
supplementing your diet
with extra Vitamin B1.
If you don't eat much of
the above foods, you
might consider adding a
supplement.
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We
get all our personal
use vitamins and supplements
from
Puritan's Pride .
We highly recommend you
do the same, for
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supplement needs. Their
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