Vitamin B1 is also called as thiamine and is necessary for normal functioning of the human body. It is a water-soluble vitamin and is known as anti-stress vitamin, as it strengthens body’s immune system and improves ability of the body to withstand stressful conditions. This vitamin is named as B1 as it is the first B vitamin to be discovered. The daily requirement is 1.2 mg for adults. 

Functions of vitamin B1 (thiamine):

•    Thiamine helps in metabolising carbohydrates, protein and fats to give energy to the body.
•    It plays a role in muscle contraction and conduction of nerve signals. 
•    It regulates the functioning of nervous system, heart and brain. 
•    It maintains good eye sight and improves immunity. 
•    It promotes mental health and positive attitude.
•    It also helps in maintaining healthy kidney functioning. 

Are you deficient in thiamine? Find out the symptoms.

The deficiency of thiamine is rare and not very common, but people with Crohn’s disease, gut malfunctioning, anorexia, people undergoing dialysis can be deficient. The other symptoms which needs to be seen for are

•    Headache
•    Muscle weakness
•    Nausea
•    Irritability
•    Depression
•    Poor appetite
•    Reduced mental alertness. 
•    Rapid weight loss will be seen (in anorexia).
•    Cardiovascular effects will also be present like an enlarged heart. 
•    Beri-beri is a disease caused by deficiency of thiamine. It causes swelling, tingling and burning sensation in hands and feet, confusion, trouble breathing, uncontrolled eye movements.
•    Wernicke – Korsakoff syndrome is caused by B1 deficiency. It is a brain disorder which involves damage to the central and peripheral nervous system. It usually occurs if the person is deficient of vitamin B1 because of alcoholism. There will be memory loss and problems with muscle coordination. 

What are the foods good in Vitamin B1? 

Most of the foods have thiamine in small quantities. 

•    Foods such as pork, beef, poultry, fish and organ meats are the richest sources of vitamin B1. Consume these foods with caution, as these are also known to be high in fats. 
•    Whole grains naturally contain thiamine, but the content tends to reduce during processing. Cereals like oats, muesli wheat flakes are fortified with thiamine to replace the losses. Lesser the processing, better the nutrient content!
•    Wheat germ cereal – It is said to have the most amount of thiamine present according to Linus Pauling institute. 
•    Brewer’s yeast – Yeast added to breads also contain thiamine. 
•    Sunflower seeds, mushrooms, spinach, asparagus, corn and lima beans are also good sources. All these foods can be added into any side dish or can be made into curries with other vegetables. 
•    Roasted sunflower seeds can be had as a snack in the evening.
•    Nuts such as brazil nuts contain small amounts of vitamin B1 and can be had as a snack to incorporate in the diet routine.
•    Foods like fruits and vegetables, legumes provide very less amounts of thiamine, but can be beneficial when had in good amounts.
•    Dairy products like milk and yogurts also contain small amounts.

It is not difficult to include these foods to improve thiamine levels in your body. A balanced diet containing a good mix of all the above-mentioned sources should help you get sufficient amounts of this vitamin. Make sure you follow a good routine combined with exercise as well to have a healthy lifestyle.