
你知道嗎?維生素B1之所以叫做B1,是因為它是人類最早發現的B群維生素!維生素B1主要作為一種「輔酶」存在,協助酶有效進行各種生化反應,尤其在「碳水化合物代謝」和「維持神經傳導」方面至關重要。若缺乏會影響體內複雜的化學反應,造成嚴重的生理問題。
馬上花3分鐘搞懂維生素B1與八大功效,以及它的功效、每日建議攝取量、食物來源、適用族群、副作用等,輕鬆將維生素B1知識融入生活!
維生素B1是什麼?

維生素B1,又稱硫胺素,是維生素B群中第一個被發現的成員,因此被命名為B1。它是一種水溶性維生素,屬於人體必需的13種維生素之一,且必須透過飲食攝取,因為人體無法自行合成維生素B1。
維生素B1又稱精神性維生素,在人體內扮演著關鍵的生化角色,能維持神經正常,避免憂鬱、焦慮,幫助提升活力。尤其是作為多達24種不同酶的輔酶,主要涉及糖類、蛋白質和脂肪的代謝過程。
硫胺素尤其重要的功能之一是,作為三個關鍵的葡萄糖代謝酶的輔酶,同時也參與脂肪和支鏈氨基酸的代謝,對於神經髓鞘的形成、維持以及神經傳導物質的合成具有關鍵作用。
為什麼要補充維生素B1?維生素B1的八大功效

補充維生素B1(硫胺素)對於維持整體健康和身體功能具有多種重要作用。以下是一些關鍵的原因:
維生素B1功效1:促進能量與糖分代謝
維生素B1在能量代謝的過程中,主要扮演輔酶的角色,可以輔助醣類、脂質、蛋白質的熱量轉換,也是促進糖分代謝中扮演關鍵角色。尤其是對於經常食用高糖食物的人,需要適量增加維生素B1的攝取,有助於加快體內糖分的分解和利用。
維生素B1功效2:增進消化健康
維生素B1對人體消化功能有顯著的促進作用,幫助維持正常食慾,提升消化與吸收營養的效能,特別是在緩解便秘方面表現優異,並協助生理機能運作,保持健康狀態。
維生素B1功效3:維持神經系統運作
維生素B1對於維持神經系統的正常運作至關重要,它支持神經傳遞物質的合成和功能,也具有保護神經系統的功效。此外,對於患有神經衰弱和偏頭痛的人群,維生素B1也有助於減輕他們的病症。
維生素B1功效4:幫助大腦功能
硫胺素是大腦能量產生的關鍵因素,負責供給大腦能量、協助穩定情緒,對於增強記憶力尤其有效。
維生素B1功效5:維繫皮膚、頭髮健康光采
維生素B1可以促進皮膚細胞的生長和修復,幫助皮膚保持彈性和光澤,同時還對維持頭皮健康特別有效,因為它可以降低血管收縮,改善血液流動和氧氣循環,將營養物質轉移到毛囊,促進頭髮生長。

維生素B1功效6:保護心臟健康
維生素B1有助於維持心臟肌肉的正常功能與彈性,並防止心臟疾病。維生素B1缺乏可能會導致心臟輸出不足,進而引發心臟衰竭。
維生素B1功效7:改善腰痠背痛
維生素B1可以增加正腎上腺素(noradrenalin)、血清素(5-hydroxitryptamin)的身體利用率,有助於緩解因神經功能障礙造成的腰痠背痛,透過改善神經傳導效率來減輕痛感,還可以減少肌肉中的乳酸堆積。
維生素B1功效8:預防水腫
維生素B1具有中等程度的利尿作用,有助於人體代謝、排除多餘的水分,有助於維持體內液體平衡,降低水腫機率。
維生素B1在人體內的儲存時間

在正常情況下,人體內約儲存有25-30毫克的維生素B1,主要集中在新陳代謝較快的器官,如大腦、心臟、骨骼肌和腎臟。
由於維生素B1在體內的半衰期較短(3-6小時),因此需要每日補充。如果飲食中缺乏維生素B1,體內儲存的維生素B1只能維持2到3週,在其耗盡一週內,可能會開始出現維生素B1缺乏的相關症狀,如疲勞、肌肉無力、神經功能障礙等。
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缺乏維生素B1會造成什麼危害?

由於維生素B1對於能量代謝和神經系統功能至關重要,如果飲食中缺乏維生素B1,體內儲存的維生素可能僅能維持2-3周,其缺乏會對身體健康造成廣泛的影響。
以下是維生素B1缺乏所導致的主要問題:
1.腳氣病:
乾性腳氣病:主要影響神經系統,表現為四肢無力、感覺異常、行走困難、甚至癱瘓。
濕性腳氣病:影響心臟和循環系統,可能出現心臟擴大、心率加快、腳踝腫脹、呼吸困難等症狀。
2.高沙可夫症候群:這是一種急性的神經系統疾病,常見症狀包括精神混亂、眼球震顫和不穩定的步態。
3.心血管疾病:心臟輸出量可能受到影響,導致心臟衰竭等問題。
4.消化系統問題:維生素B1缺乏可波及腸胃,導致食慾不振、消化不良、便秘、胃酸分泌不足、腹部不適等症狀。
5.肌肉退化:由於能量代謝障礙,肌肉可能會逐漸退化,造成肌力減弱。
如何補充維生素B1?高含量維生素B1食物排行榜!

以下是一些豐富維生素B1的食物來源:
★蔬菜類食物排行(每100g含量)
TOP1大蒜 :0.1675mg
TOP2紅辣椒:0.1645mg
TOP3豌豆苗:0.1620mg
TOP4紫蘇:0.1530mg
TOP5金針菜:0.1503mg
★水果類食物排行(每100g含量)
TOP1榴槤:0.20 mg
TOP2甜蜜蜜鳳梨(台農16號):0.12 mg
TOP3台灣土棗:0.11 mg
TOP4凱特芒果(肯特芒果):0.11 mg
TOP5鳳梨釋迦:0.10 mg
★堅果類食物排行(每100g含量)
TOP1原味葵瓜子(去殼):1.71 mg
TOP2生鮮花生仁:1.26 mg
TOP3黑芝麻(生):0.91 mg
TOP4白芝麻(生):0.90 mg
TOP5腰果(生):0.64 mg
★穀物類食物排行(每100g含量)
TOP1米胚芽:6.91 mg
TOP2小麥胚芽:2.44 mg
TOP3蕎麥(甜蕎):0.53 mg
TOP4燕麥:0.50 mg
TOP5五穀米:0.48 mg
★肉類食物排行(每100g含量)
TOP1豬小里肌:1.20 mg
TOP2豬下肩瘦肉:0.97 mg
TOP3豬大里肌:0.88 mg
TOP4豬頸肉:0.85 mg
TOP5豬後腿外腱肉:0.84 mg
哪些族群應該補充維生素B1?

補充維生素B1對於某些特定的族群尤為重要,因為這些族群更有可能面臨維生素B1缺乏的風險。以下是應考慮增加維生素B1攝取的主要族群:
1.飲食不均衡、喜愛精緻澱粉者:經常外食、飲食不均衡、精緻澱粉攝取過多的人,這種生活方式導致營養攝取不足,容易缺少維生素B1。
2.孕婦與哺乳婦女:孕期與哺乳期婦女的營養需求增加,維生素B1對於胎兒的神經系統發育及母體健康都非常重要。
3.銀髮族:隨著年齡的增長,身體對營養素的吸收能力可能下降,年齡較大的長輩由於飲食限制或是慢性疾病,需要增加維生素B1的補充,維持正常的神經和心臟功能。
4.長期飲酒者:長期飲酒可導致營養吸收不良,尤其是維生素B1的吸收和利用。由於肝臟功能受損和飲食習慣不佳,常見維生素B1嚴重缺乏。
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維生素B1每日攝取量

依照衛服部的「國人膳食營養素參考攝取量」,B1的每日建議攝取量為:
成人
成年男性:1.2mg
成年女性:0.9mg
懷孕第二與第三期的孕婦:需增加0.2mg,意即1.1mg
哺乳期女性:需提升0.3mg,意即1.2mg
兒童和青少年
0至6個月嬰兒:0.3mg
7至12個月嬰兒:0.3mg
1至3歲兒童:0.6mg
4至6歲兒童:男性0.9mg;女性0.8mg
7至9歲兒童:男性1.0mg;女性0.9mg
10至12歲兒童:男性1.1mg;女性1.1mg
13-15歲:男性1.3mg;女性1.1mg
16-18歲:男性1.4mg;女性1.1mg
維生素B1有副作用嗎?
維生素B1屬於水溶性維生素,經人體吸收後體內儲存很少,過量的部份通常從尿中排出,因此維生素B1在體內停留時間短,不易有攝取過量的問題,無需擔心副作用的問題,反而容易發生攝取不足的問題,需要每天補充。
延伸閱讀:
母嬰健康守護神「B群」是備孕、孕期和產後媽咪的必需營養素 營養師推薦孕婦最佳B群產品
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