Vitamin B1 (Thiamine): Best 15 Sources, Benefits, RDA, Symptoms & Causes of deficiency

Vitamin B1 is a water-soluble vitamin. It is also known as thiamine. Vitamin B1 acts as a coenzyme that helps to produce energy from food. Vitamin B1 is also important for a healthy heart and good nerve function.

Thiamine deficiency can lead to a condition called beriberi. It is a condition characterized by muscle wasting and cardiovascular problems like enlargement of the heart.

Thiamine is used by every cell of the body to produce ATP (Adenosine Triphosphate). Without vitamin B1 body cant produce energy. Thiamine is essential for digesting food and extracting energy from food. It will convert the nutrient

in a usable form of energy known as ATP.

Sources of vitamin B1

Whole grains contain more thiamine. The refining process of grain loses the thiamine.

Other food groups like dry fruits, pulses, whole cereals are good sources of thiamine. Vitamin B1 (thiamine) is water-soluble vitamin therefore cooking in lots of water leach the vitamin. In case of severe deficiency may require supplement support under the consultation of a Dietitian or doctor.

All below values are per 100 gm

• Pista

0.98 mg (42 % of RDA)

• Poppy seeds

0.87 mg (37 % of RDA)

• Safflower seeds –

0.85 mg (36 % of RDA)

• Red gram (whole) –

0.74 mg (32 % of RDA)

• Soybean –

0.61 mg (26 % of RDA)

• Sunflower seeds –

0.59 mg (25 % of RDA)

• Groundnut –

0.57 mg (24 % of RDA)

• Peas dry –

0.56 mg (24 % of RDA)

• Mustard seed –

0.55 mg (23 % of RDA)

• Rice bran –

0.46 mg (23 % of RDA)

• Walnut –

0.40 mg (17 % of RDA)

• Lentil (whole )

0.40 mg (17 % of RDA)

• Ragi –

0.37 mg (16% of RDA)

• Gingly seed –

0.36 mg (15 % of RDA)

• Mushroom –

0.37 mg (15 % of RDA)

Benefits of vitamin B1 (Thiamine)

• Energy production

Vitamin B1 plays important role in energy production from carbohydrates. It acts as a coenzyme in glucose metabolism to produce ATP. Not only carbohydrates but also protein and lipid metabolism are also accelerated by B1 for energy production.

• Maintain eye health

Vitamin B1 maintain eye health by reducing the risk of cataract. Along with Vitamin A, the Vitamin E B complex protects the lens of the eye.

• Aids in digestion

Thiamine helps digestion. It regulates the production of hydrochloric acid (HCl) in the stomach. Which is required for the digestion of food.

• Maintain proper brain function

Thiamine help with the development of myelin sheath which protects the neurons.

Thiamine plays important role in the activities and regeneration of the nervous system. It is a source of essential building blocks for nerve cells and maintains proper brain functioning.

• Fights against depression

Thiamine helps in enhancing the mood. Deficiency leads to depression and low mood.

maintain the cardiac function

Neurotransmitter Acetylcholine element that helps the body to pass a message between nerves and muscle. Without this communication, the heart will not work properly. In thiamine deficiency, acetylcholine synthesis gets impaired and causes uneven cardiac function.

RDA of vitamin B1 (Thiamine)

Symptoms of deficiency

Thiamine deficiency can lead to problems in our metabolism which further leads to fatigue,, nerve damage, body weakness, mentally disturbed.

• Beriberi
• Increased heart rate
• Loss of appetite
• Nausea
• Vomiting
• Diarrhea
• Depression
• Constipation
• Confusion
• Muscle weakness
• Anorexia and rapid weight loss
• Central nervous system dysfunction
• Wernicke korsakoff syndrome

Causes of deficiency

• Alcohol consumption
• Use of diuretics
• old age
• Antibiotics
• excessive consumption of Tea or coffee
• Metabolic disorders

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