Peel thoroughly the benefits of vitamin b1 (thiamine) plus the best sources

Vitamin B1, also known as thiamine, plays an important role in converting carbohydrate intake from food into energy. So if you are deficient in vitamin B1, your body will tire quickly and become weak. What are the benefits of vitamin B1 and where can this vitamin be obtained? Come on, find out through the following reviews.

What is vitamin B1?

Vitamin B1 or thiamine is a type of vitamin B that functions to convert carbohydrate intake into energy. Because vitamin B1 is water soluble, this vitamin will be carried by the bloodstream to be distributed throughout the body. Especially to maintain the function of the nervous system, heart and muscles in order to work properly.

Have you ever wondered why it can be called vitamin B1, vitamin B2, to vitamin B12? In fact, vitamin B1 was the first type of B vitamin discovered by scientists. For this reason, this type of B vitamin is given a number one to distinguish it from other types of B vitamins.

What are the benefits of vitamin B1 for health?

The most important benefit of vitamin B1 is that it helps prevent complications in the body's organs, especially in the nervous system, brain, heart, stomach, and intestines. The reason is, this vitamin B1 will be absorbed by electrolytes to maintain the function of the body's muscle and nerve cells.

In addition, the various benefits of vitamin B1 are:

1. Prevent beriberi

The most important benefit of vitamin B1 is to prevent beriberi. This disease occurs because the body cannot convert carbohydrate intake from food into energy. As a result, this triggers a buildup of pyruvic acid in the bloodstream and causes beriberi.

Symptoms of beriberi include decreased muscle function, shortness of breath, increased heart rate, swollen feet, nausea, and difficulty speaking. This disease often triggers other health problems, including heart and digestive system disorders.

2. Improve cognitive function in people with Alzheimer's

Quoted from LiveScience, vitamin B1 can help improve brain function, especially in people with Alzheimer's disease. This is evidenced by a study published by the Vietnamese American Medical Research Foundation which reports that vitamin B1 intake can improve cognitive function in Alzheimer's patients.

3. Reduce stress

Thiamine aka vitamin B1 is often referred to as an anti-stress vitamin. According to dr. Sherry Ross, an obstetrician and women's health specialist from Providence Saint John's Health Center in Santa Monica, California, said thiamine intake can help control mood and physiological disorders due to stress.

With adequate intake of vitamin B1, people who are easily stressed will feel calmer, think positively, and are better able to fight stress that disturbs their thoughts.

4. Increase endurance

Many athletes rely on thiamine supplements to increase their endurance. In addition to maintaining the body's immune system, the benefits of vitamin B1 in supplement form can also help relieve various diseases which include:

HIV / AIDS
Sprue
Cataract
Glaucoma and other vision problems
Cervical cancer
Diabetes
Stress
Heart disease
Kidney disorders in type 2 diabetes patients
Drunk
Weak immune system

However, the benefits of vitamin B1 to prevent or alleviate the diseases mentioned above still have to be further investigated by experts to prove it.

The best variety of food sources that provide the benefits of vitamin B1

Based on the Nutritional Adequacy Rate (RDA) issued by the Indonesian Ministry of Health, the amount of daily vitamin B1 requirements for adults (aged 16 to 49 years) ranges from 1.1 to 1.4 milligrams.

Even if the amount is very small, you may experience a vitamin B1 deficiency. Especially if you have diabetes or HIV / AIDS, use high doses of diuretic drugs, are addicted to alcohol, or are elderly.

Vitamin B1 is also neither produced nor stored in the body. For this reason, you need external intake of vitamin B1 from food.

Various food sources of vitamin B1 include:

Meat
Egg
Nuts such as soybeans and lentils
Whole grains that are fortified with vitamin B1, such as cereals, bread, and pasta
Rice
Vegetables and fruits such as cauliflower, oranges, and potatoes

So that the benefits of vitamin B1 can be absorbed optimally, avoid drinking tea and coffee at the same time as eating food sources of vitamin B1. The reason is, tea and coffee contain tannins, chemicals that can interfere with the absorption of vitamin B1 in the body.

Apart from food, you can also reap the benefits of vitamin B1 through supplements. However, first consult your doctor to find out the right dose for you.