5 Great Health Benefits of Niacin (Vitamin B3)

Foods with Vitamin B6(Pyridoxine)

Domonique D. Hargrove B,A., M.S., NCEP Certified, Founder and President of “Slight Edge Performance Program”LLC

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vitaminB3 Niacin

Niacin, also known as vitamin B3, is an important nutrient. In fact, every part of your body needs it to function properly. Niacin may help lower cholesterol, ease arthritis and boost brain function, among other benefits.

Niacin( Vitamin B3) is one of eight water-soluble B vitamins. It’s also known as nicotinic acid, niacinamide and nicotinamide.

Your body gets niacin through food but also makes small amounts from the amino acid tryptophan. During biosynthesis the liver can synthesize niacin from the essential amino acid tryptophan, requiring 60 mg of tryptophan to make 1 mg of niacin. Riboflavin (vitamin B6) and iron are required for the process.

As with all B vitamins, niacin helps convert food into energy by aiding enzymes. Niacin is an essential vitamin involved in cellular metabolism. Niacin plays a role in cell signaling and making and repairing DNA, in addition to acting as an antioxidant.

Niacin (Vitamin B3) deficiency is characterized by skin problems, dementia and diarrhea.

Health Benefits of Niacin include:

Niacin (Vitamin B3) has been used since the 1950s to treat high cholesterol. Niacin may help Prevent Heart Disease, may help Treat Type 1 Diabetes, may Boost Brain Function, may improve Skin Function and may Reduce Symptoms of Arthritis. Niacin can help treat many conditions. Most notably, it helps raise “good” HDL cholesterol levels while lowering “bad” LDL cholesterol and triglycerides.

Niacin is a B vitamin that’s made and used by your body to turn food into energy. It helps keep your nervous system, digestive system and skin healthy.

Foods Rich in Niacin:

foods-high-in-niacin

Niacin (vitamin B3) is often part of a daily multivitamin, but most people get enough niacin from the food they eat. Foods rich in niacin include yeast, milk, meat, tortillas and cereal grains. Liver is one of the best natural sources of niacin. Chicken Breast, especially the breast meat, is a good source of both niacin and lean protein. Tuna, Turkey, Salmon, Anchovies, Pork, Ground Beef.

Fruits high in Niacin (Vitamin B3) include avocados, mangoes, passion fruit, guavas, nectarines, and bananas. These fruits contain at least 1 mg of niacin per serving. Also, there is a range of vegetables that are high in niacin. Some of them are potatoes, peas, lentils, green peas, asparagus, tomatoes, and acorn squash.

The recommended amount of niacin depends on your age and gender. Men need 16 mg per day, while most women need 14 mg per day.

Continue to be conscious and proactive about making sure you are getting this essential vitamin in your diet and eating lifestyle!

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