Vitamin B1

About Vitamin B1

Known as thiamine or thiamin, vitamin B1 is one of the eight B vitamins that make up vitamin B-complex. A water soluble vitamin, it is not stored in the body and needs to be replenished on a daily basis.

The first of the B vitamins to be discovered, scientists found it was the lack of this vitamin that caused the disease beriberi. This disease rose to epidemic proportions in Asia once mills began polishing rice. The process removed the outer brown layers of the rice along with the essential nutrient vitamin B1.

The Functions of Vitamin B1

Thiamin is necessary for the metabolic processing of carbohydrates, proteins and fats. Cells are not able to use oxygen for energy storage without vitamin B1.

The following are additional functions of this vitamin.

• Maintaining nerve cells and the central nervous system
• Helping with the production of hydrochloric acid which is needed for proper digestion
• Assisting in the production of blood cells
• Enhancing circulation
• Maintaining healthy brain functions and cognitive activity
• Strengthening muscle tone of the heart, intestines and stomach
• Protecting the body from the effects of aging

Food Sources of Vitamin B1

When you see the words enriched on a food product label, it means that the food has nutrients added to it. The nutrients added include:

• Vitamin B1 - thiamin
• Vitamin B2 - riboflavin
• Vitamin B3 - niacin
• Iron

The following are the best food sources of this vitamin.

• Enriched cereals and breads
• Organ meats
• Oysters
• Pork
• Eggs
• Green peas
• Lima beans
• Mushrooms
• Dark leafy vegetables
• Nuts and seeds

When foods with vitamin B1 are cooked at high temperatures, they lose much of their valuable nutrients. It is best to cook vegetables in a small amount of water at low temperatures for the shortest amount of time possible. Steaming or micro waving them reduces nutrient loss.

Conclusion

Making sure that your diet includes a sufficient amount of vitamin B1 will help to keep your body healthy and strong.