Vitamin B1 (Thiamine) Deficiency Health Benefits And Food Source

Vitamin B1(Thiamine) deficiency can have very serious health consequences if it is not caught early. It is the cause of disease such as Wernicke-Korsakoff Encephalopathy. Thus, you would think doctors would be very cautions about looking for this and catching it early. Yet, we have seen several cases where the vitamin B1 deficiency was not diagnosed until it was too late.

What is Vitamin B1 ?

Vitamin B1 is also known as thiamine or thiamin. It is one of the B Complex vitamins, and needs to be taken together with the other B vitamins. It is most well known for its role in the prevention and cure of beriberi.

It is very unstable and easily damaged by heat, acidity and additives such as sulfites and nitrites. Long refrigeration of food, for example over one or two years, often result in substantial loss of 30-90% of the thiamine in it. Grains that are heat-processed for use in cereals can lose more than half their thiamine content.

What are the Symptoms of Thiamine Deficiency?

When someone suffers from Vitamin B1 deficiency, there are several symptoms that may develop. Some of these include:

  • Body weakness or inability to carry out routine daily functions.
  • Sudden weight loss.
  • Strange emotional/psychiatric responses to the chemical imbalance including: night terrors, panic attacks, extreme responses to otherwise normal stressors.
  • Irregular heart rate
  • In extreme cases, Wernicke Encephalopathy and/or Wernicke-Korsakoff Syndrome
  • Headache
  • Nausea
  • Fatigue
  • Irritability
  • Depression
  • Abdominal discomfort
  • Cardiac failure
  • Muscle pain

Health Benefits Of Vitamin B1

Vitamin B1 plays a key role in maintaining human health. Major health benefits of vitamin B1 are explained below in detail.

1. Improves Memory
2. Prevents Alzheimer ’s Disease
3. Cardiovascular Functions
4. Promotes Energy Production
5. Eye Care
6. Development Of Myelin Sheaths
7. Regulates Appetite
8. Mucous Membranes
9. Anti-aging Properties
10.Red Blood Cell Production
11.Improves mental ability
12.Good for heart function
13.Combats air or seasickness
14.Combats effects of alcoholism
15.Helps digestion, especially of carbs

Daily Amount Needed

  • 1.2 mg for adult males.
  • 1.1 mg for women – 1.5 mg if lactating.
  • Children need .6 to .9 mg of B1/thiamine per day.

Natural Food Sources Of Vitamin B1

#.Cereals And Breads

If you come across breads which have the term enriched or fortified on their food label, you can be sure that it has thiamine in it. The reason for calling it enriched is because most of the times during the processing, these vitamins are lost so they have to be put back into the bread or cereal for it to have the same nutritional value again. Opt for such breads as part of your diet to get your intake of vitamin B1.


Brown rice and wild rice are naturally rich in vitamin B1, but most of it is stripped when it’s refined to make white rice. However, vitamin B1 is added back into enriched white rice. Long-grain brown rice (cooked), 1 cup: 0.19 mg thiamine. Long-grain enriched white rice (cooked), 1 cup: 0.26 mg thiamine.

#.Nuts and seeds

They may look small but eating a handful of nuts and seeds every day will do your body a whole lot of good. These contain vitamin B1 in addition to several other nutrients. Opt for a mixed bag but if you are too picky, then settle for cashew nuts or pistachios as they have the highest quantity of thiamine. Nuts, 1 ounce (about 1/4 cup): 0.12 – 0.26 mg thiamine. Sunflower seeds without shell, 1/4 cup: 0.54 mg thiamine


The first discussion will be discussed fruits that contain vitamin B1. First of pineapple. Pineapple fruit known for living in the highlands have been widely grown in Indonesia. The fruit which has a characteristic yellow scaly and sour. Many planted in areas of western Java, East Java and North Sumatra. The content of vitamin B1 in this pineapple per 100 grams is 0.08 mcg. This fruit is useful to prevent stress on the brain.


For oranges itself, vitamin B1 is dependent on a variety of oranges itself. The content of vitamin B1 in lemon per 100 grams is 0.04 mcg. The content of vitamin B1 on sweet oranges per 100 gram was 0.08 mcg. The content of vitamin B1 in tangerines per 100 grams is 0.07 mcg and so on.


The content of vitamin B1 in watermelon 100 grams is 0,033 mcg. The watermelon fruit has the benefit of improving blood circulation, increase metabolism, and prevent neurological damage. This fruit is typical. Where the hard skin of the fruit is green, with dark green stripes. Red fruit contains a lot of water and seeds.


The content of vitamin B1 in spinach 100 grams was 0.08 mcg. While the spinach itself has benefits such as anti-inflammatory, to prevent the risk of cardiovascular disease, and high blood pressure. Besides spinach is also beneficial to prevent osteoporosis and diabetes.


Vitamin B1 in carrots 100 grams is 0.04 mcg. Carrots are a lot of benefits. In addition to a lot of carrots contain beta carotene which can maintain eye health, carrots are also useful to treat hypertension, can overcome the fever that attacked the child, then heal burns, to cope with menstrual pain.


Green peas or matar is often added to gravies and snacks. They too contain good amounts of thiamine which benefit our body. But the important thing to remember here is to not cook them in excess heat or very high temperatures as they can lose their nutritive value. It is better to steam them or cook on a lower flame so that they still retain their nutrition.


Eggs are a source of food most frequently consumed by most people. Such as breakfast, rarely using cereals, but the eggs can be used as an alternative to meet the nutritional needs of vitamin B1. Certainly not just for breakfast only. Because the eggs produced from chickens, chicken meat which also contains vitamin B1. Therefore, eggs also contain vitamin B1. One egg has been cooked contains 0.03 mcg vitamin B1.


They are perhaps the best source of thiamine and should be a part of your diet if you are a non-vegetarian. Amongst all the different varieties, tuna, salmon, trout and mackerel have the highest amounts of vitamin B1. Yellowfin and albacore tuna (cooked), 2.5 ounces: 0.38 mg thiamine. Trout (cooked), 2.5 ounces: 0.11 – 0.32 mg thiamine. Salmon, walleye, mussels (cooked), 2 1/2 ounces: 0.21 – 0.26 mg thiamine


Meats such as pork, kidney, liver, etc are again quite good sources of thiamine. But overcooked meat can be harmful and devoid of the vitamin so make sure the cooking method is healthy.

Eating a well-balanced diet that includes an assortment of foods from all of the food groups will ensure you don’t fall short on this essential nutrient. If you suffer from this condition as a result of a failure of a doctor to diagnose this condition.

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