Contents:
- What is Vitamin B1?
- What are the benefits of vitamin B1 for health?
- 1. Prevent beriberi
- 2. Improve cognitive function in Alzheimer's sufferers
- 3. Reducing stress
- 4. Increase endurance
- The best food sources that provide benefits for vitamin B1
Vitamin B1, often also called thiamine, plays an important role in changing carbohydrate intake from food to energy. So if you lack vitamin B1, your body will get tired and not powerful. What are the benefits of vitamin B1 and where can this vitamin be obtained? Come on, find out through the following review.
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 to work properly.
Have you ever wondered why it can be called vitamin B1, vitamin B2, to vitamin B12? In fact, vitamin B1 is the first type of B vitamin found by scientists. Therefore, this type of vitamin B is given a number to distinguish it from other types of vitamin B.
What are the benefits of vitamin B1 for health?
The most important benefit of vitamin B1 is to help prevent complications in body organs, especially in the nervous system, brain, heart, stomach, and intestines. Because, vitamin B1 will be absorbed by electrolytes to maintain the function of muscle cells and nerves of the body.
In addition, various benefits of vitamin B1 are:
1. Prevent beriberi
The most important benefits of vitamin B1 are to prevent beriberi. This disease occurs because the body cannot change carbohydrate intake from food to energy. As a result, this triggers the accumulation of pyruvic acid in the bloodstream and causes beriberi.
Symptoms of beriberi include reduced muscle function, shortness of breath, increased heart rate, swollen feet, nausea, and difficulty speaking. This disease often triggers other health problems, including disorders of the heart and digestive system.
2. Improve cognitive function in Alzheimer's sufferers
Quoted from LiveScience, vitamin B1 can help improve brain function, especially in patients 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. Reducing stress
Thiamine aka vitamin B1 is often referred to as antistress vitamins. According to Dr. Sherry Ross, an obstetrician and female health expert from Providence Saint John 's Health Center in Santa Monica, California, 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 be more able to resist stress that disturbs their minds.
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 the form of supplements can also help alleviate various diseases including:
- HIV / AIDS
- Sprue
- Cataract
- Glaucoma and other vision disorders
- Cervical cancer
- Diabetes
- Stressful
- Heart disease
- Kidney disorders in type 2 diabetes patients
- Drunk
- Weakened immune system
However, the benefits of vitamin B1 to prevent or alleviate the diseases mentioned above must still be further investigated by experts to prove it.
The best food sources that provide benefits for vitamin B1
Based on the Nutritional Adequacy Rate (RDA) issued by the Indonesian Ministry of Health, the total daily vitamin B1 needs of adults (ages 16 to 49 years) ranged from 1.1 to 1.4 milligrams.
Even though the amount is very small, you may experience a deficiency of vitamin B1. Especially if you have diabetes or HIV / AIDS, use diuretic drugs in high doses, alcoholism, or old age.
Vitamin B1 is also not produced or stored in the body. For this reason, you need to take vitamin B1 from outside which comes from food.
A variety of food sources of vitamin B1 include:
- Meat
- Egg
- Nuts like soybeans and lentils
- Whole wheat enriched 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 to the fullest, avoid drinking tea and coffee together with eating food sources of vitamin B1. Because, tea and coffee contain tannins, chemicals that can interfere with the absorption of vitamin B1 in the body.
In addition to passing food, you can also reap the benefits of vitamin B1 through supplements. However, consult your doctor first to find out the right dosage for you.
