Vitamin B1 (thiamine)
Vitamin B1 is a water-soluble vitamin that plays an important role in the body:
- participates in the process of converting nutrients into energy
Vitamin B1 is easily excreted from the human body and can not accumulate in it. Additional intake of this vitamin can promote the health of the digestive and cardiovascular systems, help improve immunity, increase mental function and intelligence, promote stable mood, concentration and memory improvement.
Vitamin B1 is most commonly found in foods:
Also, vitamin B1 is found in rose hips, apricots, carrots, red beets, potatoes, cabbage, onions, radishes, spinach.
In industrially developed countries, products made from refined rice or wheat flour are often enriched with thiamine, because 25% -30% of vitamin B1 is lost in the process of cooking heat.
Symptoms of vitamin B1 deficiency
When vitamin B1 deficiency is manifested:
- muscle pains – usually in calves, due to the rapid accumulation of lactic acid after a little physical activity
The daily requirement for vitamin B1:
At intensive loads and trainings the admissible dose of vitamin B1 can make – 10-20 mg a day.
Increased intake of vitamin B1 is also required for heavy metal, nicotine, and food intake, rich in carbohydrates, in stressful situations. The need for this vitamin is slightly reduced with the increase in the diet of proteins and fats.
According to research, thiamin is one of the few vitamins that increase the productivity and intensity of training, and is more necessary for athletes. The higher the frequency, intensity and duration of exercise, the more thiamine is needed. Adding this vitamin to your diet strengthens the immune system and helps greatly improve the body's ability to recover after each workout.
Thiamine is one of the vitamins necessary for protein metabolism and growth. It also participates in the formation of hemoglobin, which carries oxygen throughout the body (especially in working muscles). Transport of oxygen is crucial for athletic performance and becomes even more necessary when the intensity and duration of exercise increases.
With a deficiency of vitamin B1, amino acids are not spent on the structure of the muscles, but on the maintenance of energy processes in the body. As a consequence, the supply of amino acids runs low, this leads to a stop in the development of muscles, as well as disruption of the heart.
With great physical activity, it is worth eating foods rich in vitamin B1 (bran, greens, etc.) at every meal.