Vitamin B 1
What is vitamin B1 (thiamine)?
Vitamin B, also called thiamine, is one of the B-complex vitamins. All of these vitamins play an essential role in metabolism.
Thiamine, like all the other B-complex vitamins and vitamin C, is a water-soluble vitamin. The B-complex vitamins are grouped together because of their similar physical properties and their presence in similar food sources.
Because of the close inter-relationship between the B-complex vitamins, it is important to note that the inadequate intake of one of the vitamins can result in the impaired utilisation of the others.
Very little thiamine is stored in the body. The body's stores can become depleted within 14 days.
Thiamine, which is usually expressed in milligrams, should also be taken in combination with folate and manganese for effective utilisation by the body.
What does vitamin B1 do for you?
The vitamin is active in the form of thiamine pyrophosphate, a coenzyme involved in the process of carbohydrate metabolism. A coenzyme is a compound that plays an important role in the function of an enzyme, helping the enzyme to catalyse specific reactions in the body's cells.Thiamine pyrophosphate plays a key role in the Krebs cycle – a complex process that takes place in the cells and generates energy in the form of ATP and carbon dioxide. The cycle is the final step in the oxidation of protein, carbohydrate and fat.
Which foods have vitamin B1?
Although thiamine is present in a wide range of foods, most sources contain only a small amount of the essential vitamin.Although yeast and yeast extract, such as Marmite, and liver are the best sources, most people get their daily dose of thiamine through grain products. Wholewheat and other unrefined grain products contain higher amounts of thiamine than refined foods do.
Peas, potatoes, oranges, egg yolk and most fortified breakfast cereal are also significant sources of thiamine.
Thiamine is a relatively sensitive vitamin and is easily destroyed by cooking. The vitamin can, read more
