|Nutrition-Vitamin B1 (Thiamin)
|Vitamin B1, also known as thiamin, helps fuel your body by converting blood sugar into energy. It keeps your mucous membranes healthy and is essential for nervous system, cardiovascular and muscular function.
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B1 is a water-soluble vitamin.
How Much Vitamin B1 Is Enough?
Women should have 1.1 milligrams every day, and men should have 1.5 milligrams every day.
Sources of Vitamin B1
The best sources of Vitamin B1 are yeasts and liver. The following foods are good sources of Vitamin B1:
- Whole-grain cereals
- Rye and whole-wheat flour
- Wheat germ
- Navy beans and kidney beans
Can You Have Too Much or Too Little?
It's pretty rare in the United States for a person to be deficient in this vitamin. A lack of it can cause beriberi, a condition that involves confusion, muscle wasting, nerve problems and a rapid heartbeat. It's usually only seen in the United States in babies who are fed formula that isn't supplemented with Vitamin B1 or in people who drink large amounts of alcohol. People who drink heavily should talk to their doctors about how to quit drinking and whether they need vitamin B1 supplements.
If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.