What is Vitamin B3?
Vitamin B3, also known as niacin or nicotinic acid, is often included in energy drinks and pre-workout. It is an essential nutrient that belongs to the group of B vitamins. It plays a crucial role in converting food into energy, supporting metabolism, and maintaining the health of the nervous system, skin, and digestive system.
Vitamin B3 deficiency can lead to a condition called pellagra, which affects the skin, digestive system, and mental health.
Health Benefits of Vitamin B3:
- Energy production and metabolism: Vitamin B3 plays a vital role in converting carbohydrates, fats, and proteins from the food we consume into usable energy. It acts as a coenzyme in metabolic reactions, helping to release energy from nutrients. Adequate levels of vitamin B3 are essential for maintaining optimal energy levels and supporting overall metabolism.
- Cardiovascular health: Vitamin B3, particularly in the form of niacin, has been shown to have beneficial effects on cardiovascular health. It can help improve lipid profiles by raising levels of HDL (“good”) cholesterol while lowering LDL (“bad”) cholesterol and triglycerides. By promoting a healthier lipid profile, vitamin B3 may reduce the risk of cardiovascular diseases such as heart disease and stroke.
- Skin health: Vitamin B3 has several benefits for the skin. It is involved in the maintenance of healthy skin cells and the production of the skin’s protective barrier. Niacinamide, a form of vitamin B3, has been shown to have anti-inflammatory properties and can help improve skin conditions like acne, rosacea, and hyperpigmentation. Additionally, it may enhance skin hydration and reduce the appearance of wrinkles and fine lines.
Foods That Contain Vitamin B3:
- Steak (Filet) – Beef is one of the most nutrient dense foods that exists. A filet steak contains approximately 7-8mg per 100 grams
- Chicken Breast: Lean chicken breast is a rich source of vitamin B3, providing about 10.8 mg per 100 grams (cooked).
- Tuna: Tuna fish is not only a good source of protein but also contains vitamin B3, with about 10.2 mg per 100 grams (cooked).
- Salmon: This fatty fish is not only delicious but also offers a good amount of vitamin B3, providing around 8.8 mg per 100 grams (cooked).
- Peanuts: Peanuts are a nutritious snack and a source of vitamin B3, providing approximately 12.8 mg per 100 grams (dry-roasted).
- Sunflower Seeds: These seeds are rich in several nutrients, including vitamin B3, with around 8.3 mg per 100 grams (dry-roasted).
- Mushrooms: Mushrooms are not only a great addition tGround Beef (15-20% fat): Approximately 5-6.5 mg of vitamin B3.o many dishes but also contain vitamin B3, providing about 3.6 mg per 100 grams (cooked).
- Lentils: Lentils are a type of legume known for their high protein and fiber content. They also contain vitamin B3, with approximately 1.3 mg per 100 grams (cooked).
- Avocado: Besides being a source of healthy fats, avocados contain some vitamin B3, providing around 1.7 mg per 100 grams.
- Brown Rice: Brown rice is a whole grain that contains more nutrients compared to refined white rice, including vitamin B3, with approximately 5.2 mg per 100 grams (cooked).
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