Thiamin Vitamin B1

Consumption needs (RDA) for thiamin is 0.5 mg/1000 kcal per day. It is estimated that the average food consumption per day is about 2000 kcal / person, so the RDA for thiamin about 1 mg per day. A balanced diet will provide enough thiamin. People who fast or go on a diet should ensure that they receive the same amount of thiamin in 2000 kkalori food.

The main sources of Thiamin is widely available on the Meat of swine, yeast, liver, sunflower seeds, some rice, grains, peas, watermelon, oysters, oatmeal and wheat flour.

Thiamin functions are part of the TPP, which is a coenzyme needed for energy metabolism. Nervous system and muscles depends on thiamin.

Beriberi can occur due to thiamin deficiency in the long run. This disease was first discovered in the Far East during the manufacture of rice ‘scrub’ (polish rice) is widespread. Polished rice which resulted in removal of skin that is rich in thiamin. Beriberi can damage the nervous system and muscle toxicity. Another deficiency symptoms are abnormal heart rhythms, heart failure, fatigue, difficulty walking, confusion and paralysis.

Thiamin in excess of normal usage affects the nervous system. This is due to hypersensitivity reactions, which can lead to weakness, headache, irritability and insomnia. The blood system can be affected, because a rapid pulse.

Riboflavin Vitamin B2

Consumption needs (RDA) for riboflavin is 0.6 mg/1000 kcal per day. So about 1.2 mg per day to 2000 kcal diet. Children and pregnant women need extra riboflavin because it is essential for growth.

The main sources of Riboflavin is widely available on Milk and milk products, such as cheese, are good sources for riboflavin. For that availability in the daily diet is very important. Almost all green vegetables and whole grains contain riboflavin; broccoli, mushrooms and spinach are good sources.

As well as thiamin, riboflavin serves as a coenzyme. Helps enzymes to produce energy from nutrients essential for human body. Riboflavin plays in the final stage of the energy metabolism of these nutrients.

No illnesses associated with riboflavin deficiency. Riboflavin deficiency can cause symptoms such as irritation, skin cracks and redness near the corners of the eyes and lips, as well as a hypersensitivity to light (photophobia). It can also cause cracks in the corners of the mouth (cheilosis).

Did you know? Beam and irradiation can destroy riboflavin. This is why milk is rarely sold in transparent glass. On the other hand, riboflavin is heat stable, so cooking does not destroy it. This vitamin is also used as a food additive, E101.