This article provides information about the many important benefits of the vitamin B1 (also known as Thiamin), as well as a comprehensive list of Vitamin B1 sources. While this vitamin is found in many common foods and also available in supplement form, it is still very important to be aware of the health advantages related to a diet rich in Vitamin B1.
Vitamin B1, also known as Thiamin, is a vitamin found in a large variety of different foods, everything from peanuts to oranges to liver. Deficiencies of Vitamin B1 are rare in developed countries, yet there are certain risk factors that need to be taken into account when monitoring Vitamin B1 consumption. This vitamin must be included in the diet daily, as it is not absorbed by the body when ingested.
The benefits of Vitamin B1 include increased cardiovascular health, nervous system strength and muscular function. Vitamin B1 aids in digestion, and is vital in the metabolism of carbohydrates, which offers increased energy. Vitamin B1 also has proven antioxidant properties, which have been shown to assist in the prevention of many health problems including cancer and heart disease. In addition, Vitamin B1 has been connected to increased memory function and concentration. Vitamin B1 has also been linked to a prevention of motion sickness.
Those at risk for a Vitamin B1 deficiency include alcoholics, highly active individuals, people over the age of 50 and people currently on birth control pills or hormone replacement pills. Vitamin B1 is also very important for infants and children, as it is essential in the process of growth and development.
The best sources of Vitamin B1 are: yeast, sunflower seeds, liver, brazil nuts, barley and pistachio nuts. Some other great sources of Vitamin B1 include pork, cauliflower, peanuts, almonds, potatoes, eggs, navy and kidney beans, asparagus, kale, oranges, oatmeal, wheat germ, rye and whole wheat flour.
Vitamin B1 is a crucial nutrient for people of all ages. If insufficient levels of Vitamin B1 are sustained through regular diet, supplements should be considered. However, you should consult your doctor before adding any additional supplements to your diet. Healthy dosage of Vitamin B1 varies from a minimum of .4 milligrams a day in infants to 1.8 milligrams a day for active adults. For comparison, 1 cup of oats offers 1.19 mg of Thiamin/B1 and one serving of corn flakes breakfast cereal contains .37 mg of Thiamin/B1.