Vitamin B1: Role, Deficiency Symptoms, and Food Sources

 

Vitamin B1: Role, Deficiency Symptoms, and Food Sources

Vitamin B1 (Thiamin) plays an essential role in the body, involved in many important metabolic processes, helping the body produce energy and maintain the function of the nervous, cardiovascular, and digestive systems,...

Signs of vitamin B1 deficiency:

• Neurological disorders: Numbness, tingling, decreased sensation, muscle weakness, reflex disorders,...
• Digestive disorders: Constipation, loss of appetite, bloating, nausea,...
• Cardiovascular disorders: Palpitations, rapid heartbeat, heart weakness,...
• Weakened immune system: Prone to disease, fatigue, weakness,...
• Other symptoms: Hair loss, dry and cracked skin, anxiety, lack of concentration,...

Beriberi is the most severe manifestation of vitamin B1 deficiency, which can lead to death if not treated promptly.

Food sources of vitamin B1:

• Foods rich in vitamin B1:
  • Whole grains: Brown rice, oats, barley,...
  • Legumes: Soybeans, mung beans, black beans,...
  • Lean meats: Pork, beef, chicken,...
  • Fish: Salmon, tuna, mackerel,...
  • Eggs: Egg yolks
  • Green vegetables: Spinach, amaranth, kale,...
  • Fruits: Grapefruit, bananas, grapes,...

Recommended daily intake of vitamin B1:

• Adults: 1.1 - 1.2 mg
• Pregnant and lactating women: 1.4 - 1.5 mg

Note:

• Diversify food intake to ensure adequate vitamin B1 intake for the body.
• Vitamin B1 is water-soluble and easily lost during food processing. Therefore, limit overcooking and use steaming or boiling methods to preserve vitamin B1.
• In some cases, vitamin B1 supplementation may be necessary as prescribed by a doctor.

In summary, vitamin B1 plays an important role in health. Adequate intake of vitamin B1 from diet and supplementation when needed helps the body function optimally and prevents diseases caused by vitamin B1 deficiency.