The ABCs of Vitamins: Vitamin B1 (Thiamine)
Vitamin Thiamine is one of the most common vitamins in nature. It plays an essential role in metabolism, energy production, nerve function, blood clotting and many other functions. Vitamin thiamine deficiency leads to mental retardation and death.
There are several types of thiamine, which include:
Vitamin B1 (thiamine):
B1 is found in meat, fish and poultry. It is also present in dairy products such as milk and cheese. Most plant foods contain small amounts of thiamine.
B1 deficiency causes weakness, fatigue, depression and memory loss. A deficiency may lead to blindness or even death if not treated promptly with appropriate medication.
Vitamin B2 (riboflavin):
Riboflavin is found in leafy green vegetables like spinach, kale, broccoli and cabbage. Riboflavin deficiency causes muscle weakness, nausea, vomiting and diarrhea. It may cause severe eye problems including blindness or even death if not treated promptly with appropriate medication.
Vitamin B3 (niacin):
Niacin is found in chicken, tuna, salmon, peanuts and liver. Niacin deficiency causes pellagra, which causes diarrhea, dermatitis (skin inflammation), dementia and death. Muscle pain and soreness are also common symptoms of niacin deficiency.
Vitamin B5 (Pantothenic Acid):
Pantothenic acid is found in most types of food, particularly animal products. It is also found in peanuts and peanut butter. Pantothenic acid deficiency causes irritability, lethargy, anxiety and digestive disorders.
Vitamin B6 (pyridoxine):
Vitamin B6 is found in tuna, chicken, lamb, lentils and bananas. It is also found in most plant foods. Deficiency of this vitamin causes depression, anemia, dermatitis and stomach disorders.
Vitamin B7 (biotin):
Biotin is found in peanuts, peanut butter, liver, soybeans, eggs and milk. Deficiency of biotin causes depression, lethargy and dermatitis. It can also cause hair loss.
Vitamin B12 (cobalamin):
Vitamin B12 is only found naturally in animal foods like fish, shellfish, meat and eggs. It is not found in plants or dairy products. Deficiency causes anemia, weakness, memory loss and even dementia.
It can also cause irreversible nerve damage.
VITAMIN C (ASCORBIC ACID)
Vitamin C is an essential nutrient that the body cannot produce on its own. It is found naturally in citrus fruits and certain vegetables. It is also available in supplement form.
Deficiencies can lead to a host of health problems.
Oranges, grapefruit, broccoli, green peppers and potatoes are all good sources of this important nutrient.
Sources & references used in this article:
The ABCs of Vitamins: Vitamin B1 (Thiamine) by B Sly – breakingmuscle.com
Vitamin B1 (Thiamine) Metabolism and Regulation in Archaea by JA Maupin-Furlow – B Group Vitamins-Current Uses and …, 2018 – books.google.com
Alternatives to vitamin B 1 uptake revealed with discovery of riboswitches in multiple marine eukaryotic lineages by D McRose, J Guo, A Monier, S Sudek, S Wilken… – The ISME …, 2014 – nature.com
B vitamin acquisition by gut commensal bacteria by L Bettendorff – B Vitamins and Folate, 2012