Did you know that lack of B vitamins in your diet can trigger depression? It is actually true. Although the body uses vitamins in trace amounts, they have a critical role in metabolic processes, especially, those pertaining to the functioning of the nervous system and the brain.
Vitamins function mainly as coenzymes (cofactors) in these biological processes. Coenzymes are organic molecules that aid in enzymatic reactions in the body. Vitamins in the B group include Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine), Vitamin B7 (Biotin), Vitamin B9 (Folic acid) and Vitamin B12 (Cobalamin).
Vitamin B1 (Thiamine)
Thiamine is found in abundance in legumes (beans, peas, lentils, green grams, peanuts, soybeans and so forth) rice, pork, whole grains, fortified cereal, leafy greens (spinach, romaine lettuce, and so forth), eggplant among others.
Fun Fact: Legumes get their name from the function of their roots. They have nitrogen-fixing bacteria in their root nodules. The bacteria convert atmospheric nitrogen into ammonia which the plant uses to produce amino acids, protein and nucleic acids.
Thiamine is stored in the body for a short time; therefore, daily intake in the diet is required. Adult men need at least 1.2mg per day while adult women need 1.1mg per day.
Thiamine's main role is in glucose metabolism; it facilitates the conversion of carbohydrates into energy. In relation to the nervous system and the brain, thiamine is vital in the formation of nerve cell (neuron) membrane (cover). The membrane is required for the proper functioning of these neurons. Additionally, nerve cells require a lot of energy generated during the breakdown of glucose to transmit nerve impulses optimally.
Therefore, thiamine deficiencies affect the proper functioning of neurons due to low energy production levels.
A deficiency of the vitamin also causes nerve malfunctions because of the absence of precursor molecules that form important biomolecules like the deoxyribonucleic acid (DNA) and other intermediary by-products essential for the formation of neurotransmitters.
Thiamine deficiency also causes cognitive dysfunction (problems relating to acquiring and processing knowledge and information) and mild encephalopathy conditions such as memory loss and personality changes. Acute states of the disease can cause dementia.
Fun Fact: Thiamine was the first B vitamin to be discovered. Its deficiency was linked to Beriberia; a neurological disorder
Aside from malnutrition, thiamine deficiency occurs when the body fails to absorb the vitamin due to digestion related complications or surgery. Chronic alcoholics are prone to thiamine deficiency because alcohol interferes with the absorption of this vitamin. Disease states such as HIV/AIDS and diabetes also affect thiamine-dependant metabolic reactions.
Research is also showing that low levels of vitamin B1 could affect the efficiency of depressive medication. Vitamin B1 is also used to treat anxiety disorders, insomnia and nightmares. Therefore, daily incorporation of vitamin B1 into the diet is important for good mental health.
So go ahead and get your B1 vitamins.
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