The Importance of Thiamine: Vitamin B1 For Good Health

All the tissues of the body require vitamin B1 to function. In the vitamin B group, vitamin B1 is the one that was discovered first by scientists. This is why it is known as "vitamin B1". It can be obtained through diet and medicines. If there is a deficiency of it, many types of diseases can arise in the body.

Like other vitamins of the vitamin B group, B1 is also water soluble. Vitamins are classified on the basis of their solubility. Some vitamins are water soluble, while some are fat soluble. Water soluble vitamins get mixed in the blood and the vitamins which the body is unable to use, come out through urine.

(Read more -Benefits of vitamin b for hair growth)

Vitamin B1 is helpful for the functioning of the body and it is considered one of the essential nutrients for the body. Its benefits are being explained in detail below -

(Read more - Why Are Vitamins Important For The Body)

You can get vitamin B1 from the diet. Wheat flour is rich in vitamin B1. You can get vitamin B1 from the diet you eat daily. Food items containing vitamin B1 are described in detail below -

• Cauliflower
• Oranges
• Eggs
• Potatoes
• Asparagus
• Peas
• Nuts (dry fruits)
• Soybean
• Whole grains
• Pulses
• Rice - Brown rice contains ten times more vitamin B1 than white rice. 

Apart from these, breakfast cereals (such as corn flakes) in which vitamin B1 has been added separately, can provide up to 1.5 mg of vitamin B1 by eating them. This is sufficient for your daily requirement. Vitamin B1 is not preserved in the body, so you need to regularly get vitamin B1 from your diet.

(Read more - Vitamins in Amla)

There may be different recommendations regarding the daily requirements of vitamin B1 (thiamine) according to different age groups and lifestyles. Generally, it is recommended to take 1.1 to 1.2 mg of vitamin B1 daily for a healthy adult. Recommended intake of vitamin B1 for different age groups:

• Infants (0-6 months): 0.2 mg per day
• Infants (7-12 months): 0.3 mg per day
• Children (1-3 years): 0.5 mg per day
• Children (4-8 years): 0.6 mg per day
• Children (9-13 years): 0.9 mg per day
• Adolescents (14-18 years): 1.0-1.2 mg per day
• Adult men: 1.2 mg per day
• Adult women: 1.1 mg per day
• Pregnant women: 1.4 mg per day
• Breastfeeding women: 1.4 mg per day

Good sources of vitamin B1 include whole grains, nuts, seeds, meat, and fish. The required amount of vitamin B1 can be obtained by ensuring intake of these foods through a balanced diet. (Food Infotech) (Food Safety Helpline)

Vitamin B1 is a water-soluble vitamin. Being water soluble, it is not preserved in the body and when there is excess of Vitamin B1 in the body, it comes out through urine. In normal cases, taking an excess amount of Vitamin B1 does not cause any harm to you, but in some rare situations, cases of excess of Vitamin B1 have been reported. In such a situation, the following symptoms of excess of Vitamin B1 can be seen in the body

• Red rashes on the skin
• Allergy
• Insomnia
• Feeling nervous.

• Patients with Vitamin B1 deficiency can be given Vitamin B1 as a medicine in these conditions
• Vitamin B1 medicines are also given for "Peripheral neuritis" (a neurological disorder). In this, the nerves outside the brain get swollen.
• Vitamin B1 is also given to people with inflammation in the intestines, diarrhea and loss of appetite. Vitamin B1 injections can also be given in case of coma.
• Many players take Vitamin B1 to improve their performance.

Following are some other conditions where thiamine supplements can be beneficial:

• AIDS 
• Cataracts
• Glaucoma and other vision problems
• Cerebral syndrome (a type of brain damage)
• Cervical cancer
• Diabetes
• Stress
• Heart disease
• Kidney disease with type 2 diabetes 
• Motion sickness 
• Weak immune system 

(Read more - Vitamins and minerals you need during pregnancy)

Vitamin B1, also known as thiamine, is an essential nutrient for the body. It is important mainly for energy production, converting carbohydrates into energy, and for the proper functioning of the nervous system and muscles. This vitamin supports brain function and helps maintain mental clarity. Vitamin B1 deficiency can cause a number of health problems, such as fatigue, weakness, memory loss, and in severe cases, a disease called beriberi. Thiamine is naturally found in whole grains, nuts, seeds, meat, and fish. It is important to obtain vitamin B1 through a balanced diet so that the body's energy requirements are met and the nervous system can function properly.