Vitamin B Containing Foods

Vitamin B Containing FoodsVitamin B1 or thiamine known as the morale vitamin, vitamin B1 is beneficial for nerve and heart functions and for carb metabolism. Pregnancy, lactation, increased BMR, and antibiotic will increase the needs. An energy intake from protein and fat increases, vitamin B1 requirement decreases. Body reserves of vitamin B1 are small – So a constant dietary supply of the vitamin is vital to avoid deficiency. Due to its central role in energy production, majority of the bodys vitamin B1 based in the muscle. Thiamine absorbed from the diet is quickly transformed in to its active form, thiamin pyrophosphate. Functions of Vitamin B 1 – Energy metabolic process thiamin as its active form TTP, is a vital coenzyme in the production of energy in cells.

Nerve system vitamin B1 or Thiamin based in the neurological cell membrane is essential for the transmission of nerve impulses in the brain and peripheral nerves. Vitamin B1 also plays a huge role in metabolic process of several brain neurotransmitters. Protein synthesis thiamin is very important in the synthesis of collagen. Thiamin deficiency is associated with decreased collagen formation and impaired wound healing. Food containing Vitamin B1 – pork, fortified cereals, dried legumes like a split peas, brown rice, organ and lean meats, whole grains like oats and whole grain wheat, nuts, cornmeal, enriched flour or bread, dried milk, wheat germ, dried egg yolk or whole egg, green peas, and seeds.

vitamin b foods listVitamin B1 Deficiency – Heavy alcohol consumption reduces absorption of thiamin and interferes with its conversion to TTP. Many processed food that form a main part of western diets today only have trace amounts of thiamin. In addition because of poor dietary intake, older people are at higher risk of deficiency. Daily consumption of coffee and black tea depletes vitamin B1 stores within the body and might contribute to deficiency. Folate deficiency impairs absorption of vitamin B1. Since body reserves of vitamin B1 are low, a rise in requirements caused by strenuous physical exertion, fever, stress, burns, over active thyroid, liver disease, pregnancy, lactation, or adolescence, can rapidly lead to deficiency if dietary intake is poor. Oral contraceptive use sharply increases vitamin B1 requirements. Several other commonly used drugs also interfere with vitamin B1 metabolism. Sign and symptoms of Vitamin B1 Deficiency – Unrecognized vitamin B1 \/ Thiamin deficiency can produce ill defined symptoms, such as irritability, depression, fatigue, and insomnia, particularly in people with increased thiamin requirements – Impaired sensation, movement, and reflexes in the arms .