Thiamine: Benefits, sources, and what happened to the overdose?

Vitamin B1

Vitamins are classified according to their solubility. Some are soluble in water and others are soluble in fat. All B vitamins are water-soluble and do not accumulate. The water-soluble vitamin is carried through the bloodstream. Anything leftover from the body that is not used is excreted with the urine. Therefore, after getting the required amount of vitamin B in the blood, the remaining vitamin is eliminated with the urine. So it is imperative that you add vitamin B to your daily diet. Thiamine is a type of vitamin B.

Vitamin B helps your body turn food like carbs, fats, and protein into energy, or glucose. Keep the liver, skin, hair and eyes healthy with Vitamin B too; it’s also important for these things. They play a big part in the nervous system and are important for a healthy brain to work. As an anti-stress vitamin, a B vitamin is also called a “B vitamin.” Vitamins help the immune system fight off stress because they help it work better.

There are 8 types of vitamin B. The first type, vitamin B₁, also known as thiamine, gives the body the ability to use carbohydrates as energy. It is essential for glucose metabolism and plays a key role in nerve, muscle, and heart function.

By eating these,

The following foods can help your body get vitamin B1 more quickly. A lot of vitamin B1 can be found in the outer layers and seeds of cereals, as well as in yeast and meats like beef and pork. Also, nuts, whole grains, and meat crops have a lot of Vitamin B1. It takes time. Vitamin B can be added to breakfast cereals and other foods made with white flour or white rice, which can make them more healthy.

Putting food in boiling water makes it mushy and bad for you, so don’t do that. Water-soluble vitamin B1 is found in the cooking water, which makes it easy for it to get into the food. Brown rice has a lot of thiamine, while white rice, which isn’t very good for you, has only one-tenth of it. People who do research say that a slice of whole wheat bread has 0.1 mg or 7 percent of the daily amount.

Why do we need vitamin B₁..??

Vitamin B₁ or thiamine:

Helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines.
It is also involved in the flow of electrolytes into and out of muscle cells and nerve cells.
It also helps prevent diseases such as beriberi, which can damage the heart, nervous and digestive systems.
For the ligament- Peripheral vein swelling is an inflammatory condition of the nerves outside the brain.
Some athletes take thiamine supplements to enhance their performance.
It is also essential for people with persistent diarrhea and poor appetite.
Thiamine injections are also given to people in a coma.

By being deficient…

Vitamin B₁ deficiency usually leads to beriberi. Here are the symptoms of peripheral nerve problems and nerve degeneration.

Weight loss and anorexia nervosa may develop.

There is a risk of mental health problems, including confusion and short-term memory loss..

Muscle weakness may occur and cardiovascular symptoms may occur. Take, for example, an enlarged heart (abnormally large heart).

How much vitamin B₁ do we need?

The recommended daily allowance (RDA) is 1.2 mg for men and 1.1 mg for women over 18 years of age. Pregnant or lactating women of any age should consume 1.4 mg daily.

B ₁ deficiency is a risk factor for these people…..

People with poor diet, cancer, pregnancy, bariatric and hemorrhagic diseases.
People who regularly drink heavily – because they can not absorb thiamine from their diet. Also, Wernicke-Korsakoff syndrome is a disorder that affects people with chronic alcoholism. It is associated with thiamine deficiency and can be fatal if left untreated.
In HIV patients – Diseases such as HIV can reduce nutrient absorption and this can also lead to vitamin B1 deficiency.

Overdose can cause side effects

There is no proven evidence of harm from taking too much vitamin B₁.
But the saying goes, “It’s better to consult a doctor and take the right vitamins and supplements than to take too much vitamin B1 for self-diagnosis and improve your health.

Avoid eating these with foods that contain thiamine…

Tea and coffee contain tannins, a chemical that can interact with thiamine, making it difficult to absorb vitamin B₁. The reasons are. This chemical can be destroyed by cooking, but it can also be destroyed by cooking.