Now we are switching over to the next essential letter in the alphabet with a rhyme Vitamin B1 in Food – The Mood. In this blog post, you will learn why vitamin B1 is special, what it is, what the demand is, where you can get it from, what deficiency and overdose symptoms exist and what else might be interesting.
Why is Vitamin B1 influencing the mood?
One of the two most important functions of vitamin B1 is the effect on our nerve system. It engages in the neurotransmitter metabolism and ensures that endorphins like serotonin can be transferred in the right amount. That gives us the possibility to feel happiness.
Do you want to lift your mood? Make sure to have a proper quantity of vitamin B1.
What is Vitamin B1?
Vitamin B1 is one of the essential vitamins in the vitamin-b-complex, which we have to get through our nutrition.
It is a water-soluble compound, containing sulfur and nitrogen. That is why it is also called thiamine, a neologism of “thio”, which points at sulfur and “amin”, which points at a nitrogenous compound.
Vitamin B1 is heat-sensitive and has a weak, but characteristic smell (slightly sweet).
What is the demand of Vitamin B1?
Depending on the age, health and lifestyle the daily demand for an average and healthy adult for the essential vitamin B1 is
1000 – 1200 micrograms (μg) per day.
Where can you get Vitamin B1 from (Top 5 foods)?
Here are the Top 5 foods, which are rich in vitamin B1:
1. Sunflower seeds (up to 2.400 μg/100g)
2. Wheat germs (up to 2000 μg/100g)
3. Pork (up to 900 μg/100g)
4. Oat flakes, wild rice and pistachios (up to 600 μg/100g)
5. Peas (up to 300 μg/100g)
Tip: Brewers yeast is an overall good source of the vitamins in vitamin B complex, which includes vitamin B1.
What are the functions and benefits of Vitamin B1?
Vitamin B1 has two main functions, in the nerve system and in the energy metabolism. On the one hand, it is responsible for the transmission of nerve signals to the muscles and it has an effect on important neurotransmitter like serotonin. Moreover, it helps to reproduce and to regenerate nerve cells. On the other hand, it is responsible for an effective energy production, as it plays an important role in the carbohydrate metabolism. This gives us new power.
What deficiency symptoms of Vitamin B1 exist?
A hypovitaminosis of vitamin B1 is normally seldom in the industrialized countries, but it is still common in some developing countries. The most well-known vitamin B1 deficiency disease is called BeriBeri and is still found in some countries in Africa, Asia or South America, as a result of malnutrition. The symptoms of this disease are similar and stronger compared to the symptoms of a slight lack of vitamin B1/thiamine and can cause the followed indications:
- muscle loss or muscle weakness
- fatigue and weakness
- heart complaints
- mood swings
- memory and concentration disorders
Fact: The word BeriBeri has several origins. In the beginning of the 17th century, a dutch doctor observed a disease on Java, which he called “sheep gait”, because of an unsteady gait of the affected. In Singhalese, it is called “I cannot, I cannot”, which refers to the inability to walk in the end phase of this disease. As this disease is long known in developing countries, it also became a serious issue in some developed Asian countries like Japan at the end of the 19th century and the beginning of the 20th century. And that was caused by the upcoming process of peeling natural rice and therefore removing the vitamins and other vital substances, which are localized in the outer layer of the rice.
What overdose symptoms of Vitamin B1 exist?
A hypervitaminosis of vitamin B1 is not known, as a surplus can be easily excreted, mostly through our urine.
What else may you have to consider about Vitamin B1?
Vitamin B1 or thiamine was discovered in 1912 by the Polish biochemist Casimir Funk. Two years earlier the Japanese Umetaro Suzuki recognized that rice bran could heal BeriBeri. That is why he called his discovery aberic acid. In 1926 thiamine was first isolated in it´s crystallized form and was also called the “anti-beri-beri-factor” because it has the potential to heal BeriBeri.
Vitamin B1 can be stored for 40 days in our body. After 14 days about 50 % of this stored thiamine is used.
In some countries like the United States, Canada and Great Britain grains and flour are enriched with thiamine after they have been processed. This, together with the knowledge that extracted grain can lead to vitamin B1 deficiencies could be an indicator, why grains should be eaten as whole grains, as it is their natural form.
Vitamin B1, also called thiamine, is an important essential vitamin for a proper function for the transmission of nerve signals to our muscles, for processing neurotransmitter and therefore lift our mood and it is necessary for the supply of new energy to us. Whole grains, seeds and nuts are good sources for your daily amount of vitamin B1, so that you can perform at your will day by day.
Now it is your turn? What was remarkable for you? Let us know in the comments.