Written By: Shraddha Rupavate | Published : June 27, 2014 5:47 PM IST
Vitamin B1 or thiamine, the first in the series of B-complex vitamins is actually the first B vitamin that was discovered. Today, it is better known as the 'anti-stress' vitamin because of its contribution in reducing stress levels and maintaining a healthy immune system. The importance of healthy levels of B1 is clearly seen in the disease called beriberi that caused due to its deficiency. Some of the symptoms of the disease include fatigue, irritability, memory loss, weight loss and muscle tenderness. Although these symptoms highlight the role B1 plays in different systems of the body, here are some of its key functions that will give you a better idea about its importance.
It keeps your brain healthy: B1 is required for a having healthy nervous system. It helps development of myelin sheaths around the brain cells and plays a role in transmission of messages from the brain to different parts of the body. Sufficient levels of B1 are also associated with improved learning skills and memory, healthy mood and enhanced emotional well-being. Research suggests that B1 supplements may reduce the symptoms of mental impairment in people with Alzheimer's.
It helps you digest food: Like all other B-complex vitamins, B1 also helps in converting carbohydrates present in food to energy. Along with that, it also helps your digestive system to metabolise fats and proteins.
It has antioxidant properties: Adequate levels of B1 may even help you lower your risk of several chronic diseases like heart disease and cancer. It works like an antioxidant that fights off free radicals causing damage to cellular DNA.
It is required for smooth heart function: Acetylcholine is a neurotransmitter required for transmitting messages from the brain to ensure proper functioning of the heart. And without sufficient amount of vitamin B1, acetylcholine cannot be produced. This suggests that B1 may help in preventing heart disease. In fact, a study found that people suffering from heart disease like congestive heart failure had improved heart function after taking B1 supplements.
It maintains muscular coordination: Without proper contraction and relaxation, you won't be able to perform any kind of movement. But the B1 level in your body ensures that your muscles constantly receive the signals to contract and relax, allowing you to move.
Sources of B1: B1 is a water-soluble vitamin, so your body does not have a mechanism to store it. Therefore, you need to obtain it daily through your diet. Some good food sources of B1 include whole grains product like pasta and bread, cereals, dairy products, leafy vegetables, nuts, seeds, sprouts, potatoes and seafood.
Milk and milk products, fruits and vegetables don't form a substantial source of B1, but when you eat them in large quantities they can be a significant source.
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