Probably everyone knows about the benefits of B vitamins. Today we will talk separately about such an element as B1 - a vitamin necessary for metabolism and hematopoiesis, a unique trace element that is very important for the normal functioning of the nervous system, the good functioning of the brain and the whole organism. Doctors also call it thiamine.
What is B1 (vitamin) for
First of all, it is involved in metabolism. Its main function is to regulate the metabolism of carbohydrates and fats in all tissues of the body. By the way, this is an important nuance that the creators of vitamin complexes for weight loss pay attention to. The lack of any element, and even more so B1 (vitamin of activity and youth), entails a slowdown in metabolism. It is thanks to B1 that each cell begins to actively produce the energy necessary for life and the implementation of specific functions. Since all tissues and organs are filled with energy, the body lives a full life, equallythe muscles, brain and nervous system work well, therefore, we all have time and do not get too tired.
Many may argue that this is not entirely true, because energy comes from fats and carbohydrates. What does B1 (vitamin) have to do with it? The fact is that the cells of the body cannot use fats and carbohydrates in their pure form, only the ATP molecule is important for them. That is, fats and carbohydrates must be transformed into adenosine triphosphoric acid, otherwise, with an abundance of nutrients, the cell will remain hungry. This is the great mission of such an element as B1. Vitamin triggers processes that convert fats and carbohydrates into a form in which the cell can absorb them.
First of all, with a deficiency of thiamine, the cells of the nervous system suffer, because they require a constant supply of energy and do not have the slightest supply of it. The costs are colossal, energy ensures the rapid transmission of impulses along nerve fibers.
Thiamin absorption
It is with food that we should get vitamin B1. What this element contains, we will analyze in more detail a little later, but now we will consider how its assimilation occurs. Thiamine is absorbed into the bloodstream from the small intestine. This process is saturable, that is, the amount of vitamin that can be absorbed into the blood is limited. That is why an overdose of B1 is almost impossible. Only 10 mg of this element can enter the bloodstream per day from the small intestine, the rest will be excreted with feces. Of course, this applies only to the natural intake of vitamin with food. Injectionit delivers substances directly into the bloodstream, bypassing the gastrointestinal tract.
Often the deficiency of such an important trace element as thiamine (vitamin B1) is caused by diseases of the gastrointestinal tract. This may be peptic ulcer of the stomach and duodenum, colitis and other ailments characterized by a violation of the structure of organs. In this case, the absorption of the vitamin can be difficult, and against the background of a completely nutritious diet, you have to additionally prescribe injections.
What happens after this element enters the bloodstream? Thiamine is carried to all tissues and organs, after which it performs its physiological functions. First of all, it enters the brain and nervous system, according to the residual principle, vitamin B1 is distributed between skin and hair cells. After thiamine has fulfilled its function, it is subject to destruction in the liver and excretion from the body along with urine. Such a cycle takes place in our body vitamin B1.
Deficiency of B1 in the body
We definitely need to monitor the content of vitamin B1 in everyday food and introduce additional sources of this element into the diet. Why is it so important? Because water-soluble vitamins do not accumulate in the body, and for the normal functioning of our body, their daily intake is necessary. I would like to draw the attention of girls who practice fasting, combining it with taking a vitamin complex, that vitamin B1 itself is only a catalyst for the transformation of fats into energy. Thus, if you did not eat anything, but drankonly a vitamin complex, your cells will remain hungry, which will affect your he alth.
How does vitamin B1 deficiency manifest itself? We can observe two options - hypovitaminosis or beriberi. In the first case, the patient will notice a decrease in mental activity, a deterioration in the activity of the nervous, digestive and cardiovascular systems. Severe and prolonged deficiency of this element leads to serious diseases, which are called beriberi and Korsakoff's syndrome.
What negative consequences do we see if a person receives less vitamin B1 for a long time? Deficiency of thiamine leads to disruption of carbohydrate and fat metabolism. Carbohydrates are not processed into an ATP molecule, and therefore, products of incomplete processing of carbohydrates accumulate in the blood, and these are lactic acid and pyruvate. These metabolites penetrate the cells of the brain and spinal cord and disrupt their work, as they are highly toxic substances. Due to the deficiency of ATP molecules, constipation, atrophy and neurological disorders progress. In children, due to a lack of energy that should have come from carbohydrates, proteins begin to be consumed, which leads to developmental delays.
Hypovitaminosis B1 syndromes
Those who have already experienced the effects of micronutrient deficiencies know how essential vitamin B1 is. Patients' testimonials confirm that they attributed their condition to dozens of different diseases and tried to treat them, but everything turned out to be much simpler. So you can watch yourselfseveral symptoms at the same time or only one of them. These are irritability and insomnia, fatigue and inability to concentrate, depression and poor memory.
Physiological changes are manifested in the form of chills when the room is warm enough, poor coordination of movement, sluggish appetite, shortness of breath even with minor physical exertion. In addition, you may notice a decrease in blood pressure and severe swelling of the arms and legs.
If a patient is chronically deficient in thiamine, a constant headache, poor memory and shortness of breath can be observed. In addition, a staggering gait and general weakness betray a person.
Products - sources of thiamine
So, we have already figured out that B1 is extremely important for the normal functioning of all organs and systems. It is he who improves blood circulation and helps cell renewal, provides a person with vital energy and increases mental abilities, this is especially important in childhood. The school period is already a big test for a child, and if his diet is not provided with everything necessary, this can affect academic performance. Which foods contain the highest amount of vitamin B1, which is exactly enough to provide the body with precious energy?
Plant Products
No wonder nutritionists say that vegetables should be on the table every day. Potatoes, carrots, Brussels sprouts and broccoli are good sources of B1. But they are not alone. Amazing source of B vitaminsare legumes. These are beans, peas and lentils. Ideally, these products should be on the table every day a little. Let's not forget the bakery products made from wholemeal flour with the addition of bran. Irreplaceable sources of B1 are nuts, including peanuts, which are considered to be nuts, although they are legumes. In summer, you need to eat more greens, because parsley and spinach leaves also have a lot of thiamine. In winter, dried fruits will help us out, in particular raisins and prunes, seeds and cereals: rice, buckwheat, oatmeal.
This is a fairly large range of products, they are available and can be on your table every day. So, we have listed only plant foods, moving on to food of animal origin.
Animal products
If you want to be he althy and beautiful, you need to combine vegetables and meat, fish and cereals, fruits and dairy products on your plate every day. Only in this way will you get a complete diet that will provide you with everything you need. So which animal products are high in vitamin B1? This is primarily red meat, that is, pork and beef. White meat (chicken), despite its popularity among he althy eating programs, contains little other than protein. In second place are offal: liver, kidneys and heart - so the liver can take its rightful place on the table. Next, you should specify the fish, eggs (yolk) and milk.
It should be noted that if you set out to lead a he althy lifestyle and optimize your diet, then you need to exclude drinks such as tea,coffee and alcohol, as they can destroy B vitamins. Reduce sugar as much as possible, and also stop smoking. Then all the vitamin B1 received from food will be used for the benefit of the body.
Consumption rate
For an adult, on average, 1.1 mg of thiamine is needed per day. For men, this dose is slightly higher - 1.2 mg. Pregnant and lactating women are supposed to consume approximately 1.4 mg per day. It is clear that it is possible to accurately measure the amount of thiamine only when using vitamin complexes. But you can be sure that by optimizing your nutrition, introducing a sufficient amount of meat and fish products, as well as fresh vegetables and fruits into your diet, you will be provided with everything you need. Moreover, an overdose of vitamin B1 is impossible by eating foods containing it. After all, the body will take only as much as it needs.
Medical use
Sometimes doctors additionally prescribe a substance such as vitamin B1. The instructions for use say that thiamine should be taken only on the recommendation of a doctor and on the basis of the tests performed. The doctor can choose any form of the drug at his discretion - injections or tablets. Not only vitamin deficiency can serve as an indication for use, because thiamine is used as part of complex therapy in the treatment of many diseases (neuropathy, anemia, encephalopathy, atherosclerosis, hepatitis, neuritis, neuralgia, and many others).
Often skin ailments and severe intoxications arereason for the doctor to prescribe B1 (vitamin). The instruction confirms that this is a powerful antioxidant that helps the body with poisoning and the treatment of alcohol addiction.
Vitamin B1 for skin and face
Certainly, enough thiamine in the body is a must for amazing skin and hair. Today, there are many mask recipes that add thiamine chloride injection solution. It should be noted that such use does not have any therapeutic effect. If there is a problem inside the body, then vitamins B1 should be taken orally. A thiamine-infused hair mask can only support the look of curls, but nothing more.
Results
Vitamin B1 is a vital micronutrient and care must be taken to ensure that the body does not experience a lack of it. First of all, you need to optimize your diet, include he althy foods rich in various useful substances, including vitamin B1. If it is impossible to follow this rule (busy work schedule, business trips), you can eliminate the lack of trace elements with the help of a vitamin-mineral complex, but it should be prescribed exclusively by a doctor.
