The 10 foods richest in vitamin B3

Niacin, also known as Vitamin B3 is a water-soluble vitamin that is part of the coenzymes that assist energy metabolism. A deficiency of niacin could lead to the development of Pellagra, a deadly disease characterized by diarrhea, dermatitis, anxiety, depression, poor concentration and dementia.

Pellagra was common in the 1700s when corn from the new world became a staple food and a primary source of carbohydrates in the European diet. To date, Pellagra is still present among the populations subject to impoverishment and malnutrition.

However, even alcoholics and HIV / AIDS patients risk developing a niacin deficiency.

Even sugary foods, packaged foods, white flour, white bread, wheat-based products, corn syrup and so on can cause inadequate levels of Vitamin B3 and those who follow a diet that includes a large part of these foods are at high risk of developing a deficiency.

The recommended daily allowance of niacin is 16mg for men and 14mg for women.

The 10 best sources of vitamin B3

If you believe you may have a Vitamin B3 deficiency make sure you include the following niacin-containing foods in your daily diet:

  1. Turkey: 1 breast = 101 mg (+ 100% recommended daily dose)
  2. Beef fed with forage: 85 grams = 7.6 mg (36% recommended daily dose)
  3. Liver: 1 slice = 11.9 mg (60% recommended daily dose)
  4. Chicken breast: 85 grams = 8.9 mg (44% recommended daily dose)
  5. Tuna: 85 grams = 11.3 mg (56% recommended daily dose)
  6. Peanuts: 1 cup = 21.9 mg (+ 100% recommended daily dose)
  7. Mushrooms: 1 cup = 7.6 mg (34% recommended daily dose)
  8. Green peas: 1 cup = 3 mg (15% recommended daily dose)
  9. Sunflower seeds: 1 cup = 3.8 mg (19% recommended daily dose)
  10. Avocado: 1 piece = 3.5 mg (17% recommended daily dose)

The search for a niacin supplement is often motivated by someone who for one reason or another fails to have a balanced diet. There are many vitamin B3 supplements on the market, but the optimal solution is always to choose a multivitamin without dyes, preservatives and sweeteners.

For each of these reasons we have chosen Vibracell, whose formula based on fruit and vegetable juices are obtained from cultures without pesticides, and insecticides that are therefore free of heavy metals.

Vibracell is also an important source of antioxidants and vitamins, including: Selenium on yeast, coenzyme Q10, vitamin C, vitamin E, Vitamin B6, B1, B2, B12, biotin, folic acid,

For more information, we invite our readers to consult our review or visit the Named site directly

The benefits of Vitamin B3

  • Relief from arthritis pains: since niacin plays a fundamental role in increasing blood flow in certain areas, it could be useful in relieving pain caused by arthritis by encouraging blood flow in areas of pain. It also seems to improve joint flexibility and reduce pain. Aim to consume foods rich in niacin to achieve these effects but do not exceed the doses. A medical consultation is always recommended if you plan to use Vitamin B3 as a real cure. High doses of Niacin should only be taken under strict medical supervision.
  • Healthy skin: dermatitis or scaly and irritated skin are symptoms of a niacin deficiency. There is also evidence that niacin could help prevent skin cancer and improve its appearance by freeing it from wrinkles. Most of the effects of niacin on the skin have been highlighted when applied topically to the affected areas, however even taking a proper amount of them through the diet can help prevent these annoying disorders.
  • Prevention of cardiovascular diseases: high doses of niacin have been used to improve cholesterol levels in statin intolerant individuals. Niacin increases levels of good cholesterol (HDL) by up to 35%. It has also been shown to naturally lower blood pressure and reduce the risk of heart attack and stroke.

Precautions and side effects

As already considered, high doses of niacin could be more harmful than useful if poorly managed. A high dose of niacin could for example cause painful redness of the skin, which is not tolerated by some subjects. Furthermore, a high and excessive level of niacin in the blood could cause liver damage and digestive problems. Always consult a specialist before using it or before taking large quantities of foods containing it.

by Abdullah Sam
I’m a teacher, researcher and writer. I write about study subjects to improve the learning of college and university students. I write top Quality study notes Mostly, Tech, Games, Education, And Solutions/Tips and Tricks. I am a person who helps students to acquire knowledge, competence or virtue.

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