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Vitamin B1 - Benefits, Deficiency Symptoms And Food Sources

Vitamin B1 is known as thiamine and it is necessary for most every cellular reaction in the body as a participant in an enzyme system known as thiamin pyrophosphate. It is vital to normal functioning of the nervous system and metabolism. It may be found in meat, whole grains, fish, and nuts. Vitamin B1, also known as thiamine and it is one of eight water-soluble B vitamins. All B vitamins help the body to convert carbohydrates into glucose (sugar), which is "burned" to produce energy.

Functions and benefits of Vitamin B1

  • Most important use of thiamine is in the treatment of beriberi.
  • necessary for proper metabolism of sugar and starch to provide energy
  • anti-neuritic factor
  • improves mental attitude
  • releases energy from carbohydrate, alcohol and fat

Recommended Dosage for Vitamin B1

  • For men, the usual dose of Vitamin B1 is 1.5 mg.
  • For women, the usual dose of Vitamin B1 is 1.1 mg.
  • For Pregnant women, the usual dose of Vitamin B1 is 1.5 mg.
  • For Childern, the recommanded dose is 1.1 mg.

Food sources of Vitamin B1

  • brown rice
  • egg yolks
  • fish
  • peanuts
  • wheat germ
  • whole grains
  • asparagus
  • brewer's yeast
  • broccoli
  • Brussels sprouts
  • dulse
  • most nuts
  • oatmeal
  • plums
  • dried prunes
  • raisins
Deficiency Symptoms of Vitamin B1
  • fatigue
  • depression
  • decreased mental functioning
  • muscle cramps
  • nausea
  • heart enlargement
  • eventually beriberi
  • appetite loss
  • constipation
  • forgetfulness
  • irregular heartbeat
  • numbness in hands and feet
  • poor coordination
  • weight loss

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