The vitamin B1 (thiamine)

What is vitamin B1?

Vitamin B1, or also called thiamine, is a hydrosoluble vitamin (soluble in water) that belongs to the group of B vitamins.

Functions in the human body

  • Thiamin participates in the process of converting carbohydrates (glucose) from food into energy
  • It is required for the proper metabolism of fat and protein
  • It enables the proper functioning of the immune system and enables good digestion
  • It is requiredby the body for the production of the adenosine triphosphate (the main energy unit for our cells)
  • Thiamin enablesthe proper function of the nervous and muscular system
  • It is included in the maintenance of electrolyte balance in the body

Symptoms of Deficiency

Anorexia and rapid weight loss, poor appetite, colitis, digestive problems, damage to the nervous system, fatigue, poor memory, confusion, irritability, muscle weakness, apathy and depression, cardiovascular abnormalities.

Symptoms of an overdose

Since this vitamin is soluble in water, its excess in the body is discharged into the urine, so until now no cases of overdosage and toxicity of this vitamin have been observed.

In what quantities do we need vitamin B1?

Infants 0-6 months, 0,2mg/day 7-12 months, 0,3mg/day  
Children 1-3 years, 0,5mg/day 4-8 years, 0,6mg/day  
Adolescents Boys 9-13 years, 0,9mg/day Boys and males above 14 years, 1,2mg/day Girls 9-13 years 0,9mg/day Girls 14-18 years 1mg/day  
Adults Women > 18 years, 1,1mg/day Pregnant 1,4mg/day Breastfeeding1,5mg/day

Which food is the best source of vitamin B1 * (the values ​​for the amount of vitamin B1 are given for 100g of the listed product)

Sunflower seeds 1,5 mg
Lentils 0,9 mg
Kidney bean 0,8 mg
Oats 0,8 mg
Green peas 0,3 mg
Barley 0,2 mg

* Thiamine is also synthesized by our gastrointestinal microflora (ie. the good bacteria in our gut can produce vitamin B1).

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