B3 vitamin importance and foods rich in Vitamin B3 (Niacin)

Importance of vitamin B3

The solubility of vitamin b3, also known as niacin or nicotinic acid is water-based. It is a member of the vitamin B complex group. Like the other members, this vitamin also helps in the digestion of carbohydrates by turning it into glucose, absorption of protein by breaking it into amino acids in order to meet the energy demand of the body. It has been prescribed by the doctors to regulate the bad cholesterol or LDL and triglyceride in the bloodstream. Due to this existing feature in niacin, it also helps in decreasing the frequency of heart attacks and strokes. High doses of niacinamide (a form of niacin) might cut down the risk of type 1 diabetes.

Numerous researches conducted around the globe have suggested that sufficient doses of b3 on regular basis work wonders on the patients of Alzheimer’s disease. It also lowers the risk of its occurrence in the first place. It is also a very important vitamin for the bones and joints of the body. If you go through the ingredients of renowned skin care products, you will find niacin present in at least one of these. It protects the mucous membranes and tissues of the skin and slows down the aging process. It also plays a role in controlling the nervous system and the repair of the DNA.

Foods that contain vitamin b3

1. Although vitamin b3 tablets are widely circulated in the market, the best way to have b3 in your body is to procedure it orally through food supplements. Nature has an array of niacin enriched foods to offer. Organ meats possess tremendous nutritional value. Any edible organ of the animal you prefer the meat of will contain high amount niacin. You can get over 10 mg of it everyday from these meats.
2. Coffee is among the toppers of the foods with high niacin content. The consumption should be under control because of the level of caffeine in it. One cup a day is satisfactory for both the taste buds and the body.
3. Cereals occupy the lion’s part of the platter of a large number of populations. Therefore many manufacturers have initiated to produce fortified cereals to meet the want of vitamin b3.Among the seafood, tuna fishes are rich in niacin.
4. Among the other sources, peanuts, avocado, green peas, sunflower oil, tomatoes, carrots are known to be good sources of this vitamin.

B3 vitamin deficiency causes

The body requires a paltry dose of niacin everyday. Deficiency of this vitamin is not commonly reported. However such condition may take place if a person does not get provided with the necessary supply of b3 through his diet. Similarly failure to absorb the vitamin leads to the same consequences. One vitamin can trouble the function of the other nutrients as well. So, it is not a wise step to ignore the deficiency of any vitamin. Generally the deficiency is noted among the people living below the poverty level. Not being able to afford foods that are fortified resulted in plenty of health disorders. Unbridled alcoholism can be called a primary reason behind the malabsorption of niacin. The reasons include chronic depression, problem in the digestive system and prolonged intake of medicines as a prevention of T.B.

Symptoms

1. The intensity of the deficiency may vary from person to person. Depending on that, the symptoms may also be different. The brain and the skin are said to be more prone to the deficiency than any other part of the body. Mild inadequacy may happen to deduce your appetite, cause dizziness; the person may feel tired and fatigued easily. Disturbance in sleep, moods swings, nervous breakdown, and anxiety can also interrupt the normal flow of life as niacin controls the secretion of stress hormones or adrenaline hormones.
2. When the body fails to utilise the benefits of niacin wholly, the cholesterol level automatically gets elevated. The rise in of bad cholesterol in the body, the arteries get clogged up and the chance of heart diseases as well as obesity increases. Many scientists have found niacin deficiency to be a secondary cause of skin cancer.
3. Skin issues are also promoted by insufficiency of B3.it can form lesions on different parts of the body. These lesions look ugly and cause burning sensation more than often. Swollen, red, coated tongue is a tell-tale sign of the lack of the same vitamin. If a person has severe skin diseases too often, chances are that his diet is poor in niacin. It also slows the process of metabolism and harms the immunity system of the body. Feeling cold in high or normal temperature is a sign of this disorder as well.