Foodspa's Blog

B Vitamins – Most people have heard about them, but do you actually know what they do and why the body needs them?
Of all the supplements you might take in your life-time, a B Complex is one of my top 5 to recommend, or you can do much to increase your intake naturally.

Did you know that in some cases B Vitamin deficiency can cause death? We are fortunate in the Western world that we have access to these vital vitamins – even though many people take far less than is healthy due to poor dietary habits.

There are 8 main B Vitamins and they are all Vital to health, they can be found in many foods but cooking, storage and processing destroys and depletes most of them.

Many substances including: Contraceptive pill, smoking, alcohol, stress, pollution, toxins and sugar deplete us of all vital B Vitamins.

Our diets could be rich in these nutrients – but many diets lack them and this is having far-reaching effects on physical and mental health. There is so much information that you can find yourself on the internet and in books, but in my experience busy people don’t spend time researching vitamins so I have done it for you.

This is the first installment on B Vitamins is:

Crucial for proper functioning of the nervous system, a healthy supply helps to keep you happy and positive.

The Western diet can be deficient in this vital vitamin, mainly because of the heavily processed sugary or ‘white’ foods. Historically people believed that removing the coarser part of the food was a good idea, manufacturers and governments were ignorant of the fact that they were removing valuable nutrition, and why we need natural foods.

This nutrient is water-soluble so it is not stored in the body

The RDA is 1.4mg – which is woefully deficient for optimum health

B1 is vulnerable to:

Heat, air, water and alkaline products such a baking powder.

50% is lost in cooking water

Toasting bread loses 15-30% of B1

Storage and fluorescent light destroys B1

Caffeine destroys B1

Excess Estrogen – like that from a birth control pill, or xeno estrogens from plastics and pesticides.

Antacids – reduce digestive ability

Sulphur drugs

Chlorine deactivates it – so washing foods in chlorinated water or spending a long time in chlorinated water – bathing, showering, swimming, Jacuzis, etc can deplete the body.

Deficiency signs

Nervousness/tension, irritability, short attention span, Fatigue and general tiredness, insomnia, headaches, indigestion, poor appetite, constipation and diarrhoea, depression, emotional instability, nerve problems, sugar intolerance.

Serious deficiency can lead to a disease called Beri Beri – in countries where they eat mainly polished rice, where the B1 has been removed, there is a much higher risk of general debility, heart problems and breathing difficulties.

What does thiamine / B1 do for the body?

Thiamine mainly influences the nervous system and digestion and is used in the biosynthesis of neurotransmitters (vital brain and nerve function)
It is absolutely vital as a component in the enzyme that helps convert sugars to energy. When B1 s low the whole nervous system becomes fatigued.

In summary B1 is needed for:

Nervous system health and correct functioning (Studies have shown B1 can help protect against Dementia, help protect from high blood sugar damage)

Protection against serious digestive problems like Crohns and colitis.

Energy

Muscle tone

Production of stomach acid and digestion

Excess carbohydrates / sugar  increases need for B1

Absorbed mainly in small intestine – so if any problems like parasites, microbial overgrowth, Crohn’s disease or colitis – this can greatly reduce the ability to absorb thiamine

There is increased need in pregnancy, smoking, alcohol consumption, sugar consumption.

Richest sources: Brewers yeast, wheat germ,
unprocessed whole grain cereals, wild and
black rice oatmeal, flax, sunflower seeds,
Asparagus, kale and  Pulses, egg yolk and
fresh nuts, black strap molasses.

Adding something acidic like vinegar or lemon juice stabilises the thiamine molecule and protects it from heat destruction.

Meals like fish in lemon sauce, whole grain rice with tomato sauce, apple cider vinegar in poaching an egg.

B1/Thiamine – Enemies

Black tea – blocks absorption

Raw sea foods like sushi contain Thiaminase – attacks thiamine molecules splitting them in half!

Alcohol – just 1-2 glasses per day can induce a noticeable deficiency – heavy drinkers – ie: drink 3-4 days per week can do irreparable nerve and brain damage: Depression, memory loss, agitation, aggression and violent behaviour.

Excess sugar (ie: 1 can of soda or over consumption of fruits and fruit juices)

Sulphites – a preservative in ready meals, many dried fruits and wines

This list in not exhaustive.

‘Since typical Western diets can provide marginal levels of Thiamine with high levels of simple sugars, individuals could be exposed to an increased risk of colon and perhaps other cancers.’

Bruce WR, Furrer R, Shangari N, O’Brien PJ, Medline A, Wang Y. Department of Nutritional Sciences, University of Toronto, 150 College Street, Toronto, Ont. M5S 3E2, Canada. wr.bruce@utoronto.ca

Daily factors increasing demand

Aging

Strenuous physical exercise,

Alcohol consumption

Coffee and tea drinking

Conditions increasing demand

Diabetes

Illness – high fever

Fatigue

All degenerative diseases

Mental health conditions – like Alzheimer’s and Dementia

Supplements

Before you reach for the B1 supplement, you should know that the B Vitamins are best all taken together in a complex or in high B Vitamin containing foods.

Studies have shown that daily 50mg dose of Thiamine in a multi vitamin (some other B Vitamins are in lesser amounts) can improve brain function as well as support energy levels. Some therapists recommend higher doses depending on the nutritional history of an individual.

Royal jelly – a great food supplement for all B Vitamins

High B1 Vitamin / Thiamine Snack idea:

Slice of Homemade whole grain Spelt bread fresh from the oven, with sunflower butter and blackstrap molasses- yum!

 

 

Note: None of the content of this article is meant to be a substitute for medical advice. If you have any health concerns you should contact your healthcare provider.