Vitamin B1 (Thiamine): Essential for converting carbohydrates into energy and supporting nerve function. It plays a crucial role in metabolism and is important for heart and muscle health.
You can read our full article on Vitamin B Complex and which contain detail information about Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12.
Vitamin B1 (Thiamine)
| Aspect | Details |
|---|---|
| Functions | – Energy production: Converts carbohydrates into glucose. – Nerve function: Supports nerve signal transmission. – Metabolism: Assists in protein and fat metabolism. – Heart health: Maintains cardiovascular function. |
| Sources | – Whole grains (brown rice, oats) – Pork – Legumes (beans, lentils) – Nuts (almonds, sunflower seeds) |
| Deficiency Symptoms | – Fatigue and weakness – Irritability and mood swings – Nerve problems (tingling, numbness) – Severe cases: Beriberi (muscle weakness, cardiovascular issues) |
| Recommended Daily Allowance (RDA) | – Adult men: 1.2 mg – Adult women: 1.1 mg |
Role and Functions:
- Energy Production: Thiamine is essential for converting carbohydrates into glucose, which provides energy for your body.
- Nerve Function: It supports proper nerve function by aiding in the transmission of nerve signals.
- Metabolism: Thiamine helps in the metabolism of proteins and fats, which is crucial for overall health.
- Heart Health: It plays a role in maintaining a healthy cardiovascular system.
Sources:
- Whole grains (brown rice, oats)
- Pork
- Legumes (beans, lentils)
- Nuts (almonds, sunflower seeds)
Deficiency Symptoms:
- Fatigue and weakness
- Irritability and mood swings
- Nerve problems, including tingling and numbness
- Severe deficiency can lead to beriberi, causing muscle weakness and cardiovascular issues
Recommended Daily Allowance (RDA):
- Adult men: 1.2 mg
- Adult women: 1.1 mg