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Vitamin B1 - Thiamine Article:
from:Vitamin B is actually a group of eight vitamins that are necessary as part of a healthy lifestyle. The eight B vitamins are the following
thiamine (B1)
riboflavin (B2)
niacin (B3)
pyridoxine (B6)
folic acid (B9)
cyanocobalamin (B12)
pantothenic acid
biotin
These vitamins are essential for the breaking down of carbohydrates into glucose, which gives energy to the body, the breaking down of fats and proteins, which aids the normal functioning of the nervous system, improving the muscle tone in the stomach and intestinal tract, and promoting skin, hair, eyes, mouth, and liver.
All B vitamins are water-soluble vitamins, which taken in excess are occasionally associated with toxicity, but often the excess is execreted through the urine, so taking an excess of water-soluble vitamins is usually not as dangerous as taking fat-soluble vitamins, like Vitamins A, D, E, and K.
Thiamine (B1) (can also be spelled as thiamin) is used in many different body functions, yet surprisingly, very little of this vitamin is stored in the body and the supply can run out within 2 weeks.
Thiamine may enhance circulation and helps with blood formation and the metabolism of carbohydrates. As mentioned, it is essential in the health of the nervous system. It is also used in the biosynthesis of a number of cell constituents, such as the neurotransmitter acetylcholine and gamma-aminobutyric acid (GABA.) Thiamine also aids in digestion because it helps to formulate hydrochloric acid.
Thiamine also helps with learning as it aids the brain. This is why children require thiamine. Thiamine has also shown some indication to assist in arthritis, cataracts, and infertility as well.
Someone who is deficient in thiamine will likely experience beriberi, or the inability to raise their head from a pillow. A person may also experience extreme fatigue, irritability, constipation, edema, an enlarged liver, forgetfulness, gastrointestinal disturbances, heart changes, labored breathing, and a loss of appetite. It is also possible for a person with low thiamine levels to experience nervousness, numbness of the hands and feet, pain and sensitivity, poor coordination, tingling sensations, weak and sore muscles, general weakness, and severe weight loss.
The Recommended Dietary Allowance (RDA) of thiamine is 1.4 milligrams (mg) per day for men and 1.0 milligrams (mg) per day for women, though it should be noted that this is the minimum amount you should have in your system. Often, 50 milligrams of thiamine will be used in supplementation. Thiamine toxicity is uncommon, but long-term supplementation amounts of over 3 grams of thiamine has been known to cause toxicity, so you should stay under this amount.
Food sources that have high levels of thiamine include sunflower seeds, peanuts, wheat bran, beef liver, pork, seafood, egg-yolks, and beans.
Thiamine is destroyed in cooking and you may be getting low amounts if your diet is high in refined foods. Soda is alkaline and will destroy thiamin, so try not to use this when cooking foods that have thiamine in them.
For more information, go here:
http://home.howstuffworks.com/vitamin-b.htm
http://home.howstuffworks.com/vitamin-b1.htm
http://www.umm.edu/altmed/ConsSupplements/VitaminB1Thiaminecs.html
http://kobiljak.msu.edu/CAI/Pathology/Toxic_F/Toxic_4b.html
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=100
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