Vitamin B1 (Thiamin) is key in turning food into energy. It has a major role in many processes and organs in our body because of it’s function in metabolism and providing energy throughout the body. Many symptoms and conditions can result from low B Vitamins in the diet. You can find B1 in grains, pork, acorn squash, sunflower seeds and broccoli rabe. It’s important to familiarize ourselves with what nutrients we need to prioritize in our diet to stay ahead of our health management and disease prevention.
Micronutrient Role
Coenzyme
Metabolism of Carbs, amino acids and fatty acids
Membrane and Nerve conduction- transmits nerve impulses with sodium channels
Synthesis of ATP
GTP
Nucleic Acids
NADP
Mitochondrial reactions
Recommended intake
Females- 1.1 mg
Males-1.2 mg
Deficiency
Dry Beriberi (Nervous, burning feet, abnormal reflexes, decrease sensation)
Wet Beriberi (Cardiac compromise)
Cerebral Beriberi- (Abnormal eye movement, stance and gait, mental function)
Gastrointestinal Beriberi- accumulation of lactate (lactic acidosis): nausea, vomiting, severe abdominal pain
Chronic alcohol consumption is leading cause of deficiency
Increased requirement if you experience strenuous physical exertion,fever, pregnancy, breast-feeding, adolescent growth, Malaria, HIV/AIDS, excessive weight loss
Disease Prevention/Treatment
Cataracts
Alzheimer’s
Congestive Heart
Failure
Cancer
Diabetes Mellitus
Vascular Complications
Metabolic Diseases
Thiamin responsive megaloblastic anemia
Biotin responsive
Basal Ganglia Disease
Nutrient Interaction
Magnesium needs to be present in supplementation of B1
ALA- can be more toxic in B1 deficiency
Drug interactions
Anticonvulsants
Oral contraceptives
Diuretics
Recommended Foods
Plants- Free Form
* do NOT overheat legumes, beans, rice, wheat pork, nuts, spinach, orange, cantaloupe
Animal- 95% phosphorylated
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Memorial Day Tahini Walnut Pesto Pasta
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15 Minute Maca Chocolate Freezer Bark
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Soft Shell Paleo Ground Beef Tacos
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Dairy Free, Gluten Free Dutch Baby
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Beet, Radish & Blueberry Salad
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Spiced Tricolor Sweet Potato Salad
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Gluten Free Baked Bacon Cheese Bites
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Easy Chicken Fried Rice Recipe
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Dairy free salted caramel ice cream recipe
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Grain Free Granola
