Vitamin B1 is also known as Thiamine, this water soluble vitamin plays a key role in converting food into energy. It facilitates muscle contractions and strengthens the nerve fibers. It is essential for a healthy liver, skin, hair and eyes. It improves digestion and memory and improves appetite and immunity.
Since this is a water soluble vitamin, the body does not store it in large quantities. A daily intake of 1-2 mg of Thiamine is recommended.
The best sources of B1 or thiamine are:
- Green peas
- Sunflower seeds
- Macadamia nuts
- Acorn Squash
- Pulses and Legumes
Fruits, vegetables and dairy products contain small amounts of B1 (Thiamine), if taken in large quantities they can provide sufficient quantities.
Thiamine or B1 absorption is reduced in alcoholics and it can lead to some serious problems. Thiamine deficiency can cause fatigue, tiredness, muscle weakness, nerve inflammation resulting in tingling sensation in hands and feet. Severe Thiamine deficiency can result in serious health problems like Beriberi and Psychosis.