Eating foods high in B1 is crucial to prevent symptoms of vitamin B1 deficiency. Vitamin B1 also knows as thiamin, is a water-soluble B vitamin involved in energy production in the body. It is vital for the nerves and nervous system’s health and required to maintain proper muscle tone.
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As a water-soluble B vitamin, the body excretes what is not needed by the body into the urine, although small amounts are stored in the liver, heart, and kidneys.
Bacteria can synthesize vitamin B1 in the gut. As a water-soluble, it is necessary to get this nutrient daily via the diet, especially in stressful times. Anyone who smokes, drinks alcohol, consumes coffee, or is pregnant needs more thiamine to maintain optimal health.
Beriberi is a disease caused by thiamine deficiency with three primary beriberi expressions: childhood beriberi, wet beriberi, and dry beriberi.
• Childhood beriberi is associated with stunted growth
• Wet beriberi is associated with swelling (edema) in the feet and legs and decreased heart function.
• Dry beriberi is associated with weight loss, muscle wasting, and nerve degeneration.
Some other symptoms of vitamin b1 deficiency include:
• Muscle weakness
• Fatigue
• Irritability
• Depression
• Insomnia
• Slowed heart rate
• Loss of memory
• Abdominal pain
• Constipation
• Prickling sensation in the legs
• Atrophied muscles
Vitamin B1 deficiency also impacts the functioning of the nerves, brain, and central nervous system. It may help problems that affect the nerves, such as multiple sclerosis and neuritis, and inflammation of the nerves.
Vitamin B1 plays a role in the synthesis of acetylcholine, an important neurotransmitter that carries messages between the nerves and muscles.
Vitamin B1 also plays an essential role in developing the myelin sheath and the fatty substance that covers and protects the nerves. If the myelin sheath does not form properly or starts to degenerate due to vitamin B1 deficiency, the nerves can become sensitive to inflammation.
As thiamin is involved in energy metabolism and ATP production (the body’s usable form of energy), fatigue and tiredness can be a symptom of B1 deficiency.
A diet full of empty calories such as refined sugar, pop, sweets, and processed junk food can lead to vitamin B1 deficiency and any associated symptoms associated with a lack of B1.
The best way to improve the nutritional levels of vitamin B1 is to eat foods high in B1, remove the empty calorie foods and supplement with vitamin B1 if needed.
Some of the foods highest in B1 Include:
yeast extract
seaweed
spirulina
sunflower seeds
sesame seeds
flaxseeds
tahini
wheat germ
The following foods are good dietary sources of B1 as well.
Peppers
Parsley
Potatoes
Tomatoes
Leeks
Carrot
Pine nuts
Macadamia nuts
Pistachio nuts
Brazil nuts
Soybeans
Lentils
Navy beans, kidney beans, mung beans, peanuts, lima beans
Duck liver
Goose liver
Lamb meat
Deer meat
Whey powder
Rice
Tuna and yellowfin fish
Pork
Eating a nutritious and varied diet full of foods high in Bl is crucial to ensure adequate intake of Bl through the diet.
While the requirements of B1 vary, a minimum intake of thiamine for healthy individuals is 2 mg per day but aiming for 10 mg per day is a good insurance level. Higher levels of vitamin B1 and additional supplementation may be helpful for individual situations.
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