Vitamin B1, also called thiamine, is a very important vitamin for fighting stress. It is needed to obtain energy from fats, proteins and carbohydrates. It is also vital for proper nervous system function and a healthy heart and is essential for growth in children and fertility in adults. Luckily it’s found in tons of foods including whole grain cereals, breads, porridge, oats, brown rice and other whole grains, dairy products, eggs, yeast extract, nuts, seeds, beans, peas, most veggies, including wheat grass juice, red meat (especially pork), duck, mutton, liver and offal. The daily requirement of B1 varies person to person depending on calorie intake since more is needed if you eat a lot of carbohydrates.
The body only stores a small amount of B1 so a deficiency can develop quickly with inadequate intake. Here are some of the symptoms of Vitamin B1 deficiency:
Tiredness
Changes in or loss of appetite
Sugar craving
Headaches
Muscle fatigue
Poor concentration
Mood changes
Irritability
Depression
Restlessness
Insomnia
Night terror
Heart problems
In extreme cases, a condition called beri-beri can result which is sometimes seen in third world countries.
B vitamins, especially B1, play a huge role in relieving depression, anxiety, restlessness, sleeplessness and nightmares. The suggested daily intake is 1.0 to 1.5 mg. However, if you’re deficient you’ll need to get more. B1 is available in 100mg-500 mg tablets or capsules and it is water-soluble meaning the body will naturally get rid of any excess that you intake. So don’t worry about taking too much since trouble related to this are extremely rare. However, if you’re going to be taking B1 as a supplement on a regular basis, you should also take B Complex to balance out the other B vitamins and Vitamin C is also good to take with it.
As a final suggestion, B1 is easily ruined by cooking food due to it’s sensitivity to oxygen and heat, so try to handle and cook foods containing B1 as little as possible. Use of garlic and/or onions helps with the absorption of B1.
Your friends will love the new, happier you and so will you!
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