What are the benefits of vitamin B3?
Vitamin B3, also known as niacin, is a powerhouse nutrient that plays a crucial role in numerous bodily functions. While often associated with energy production, its benefits extend far beyond that. Niacin is an essential nutrient that supports DNA health and cholesterol management.
- Energy Production: it helps convert food into usable energy.
- DNA Repair: it plays a role in repairing damaged DNA.
- Cholesterol Management: it can help improve cholesterol levels.
- Brain Function: it supports healthy brain function.
- Skin Health: it contributes to healthy skin.
- Antioxidant Properties: it acts as an antioxidant.
By incorporating niacin-rich foods into your diet, you can ensure you're meeting your daily needs and promoting optimal health. Reliable sources like the NIH and Mayo Clinic recommend daily niacin intake of 16mg for adult men, 14mg for adult women, 17mg for pregnant women and 18mg for breastfeeding women; exceeding these amounts may be harmful.
Where Can You Find Vitamin B3?
But with so many food choices available, how do we ensure we're getting enough of this essential vitamin? This exploration will delve into the diverse range of foods that provide significant amounts of Vitamin B3, empowering you to make informed dietary choices and optimize your overall well-being.
Animal Products: chicken breast, turkey breast, lean beef, tuna, salmon, lean pork cuts, beef liver.
Plant-Based Foods: portobello, shiitake and crimini mushrooms, peanuts, brown rice, avocado, green peas, potatoes with the skin on, breakfast cereals.
Others: nutritional yeast.
According to the USDA database, a 3.5-ounce (100-gram) raw portion provides the following nutritional information:
1. Beef: 5.07mg vitamin B3
2. Beef Liver: 13.2mg vitamin B3
3. Green Pea: 2.09mg vitamin B3
4. Mushroom: 4.49mg vitamin B3
5. Pork: 4.34mg vitamin B3
6. Salmon: 8mg vitamin B3
7. Tuna: 15.4mg vitamin B3
8. Sardine: 5.2mg vitamin B3
9. Chicken: 5.58mg vitamin B3
10. Brown Rice: 6.49mg vitamin B3
11. Potato: 1.03mg vitamin B3
12. Peanut: 12.1mg vitamin B3
13. Avocado: 1.74mg vitamin B3
14. Banana: 0.665mg vitamin B3
15. Mango: 0.669mg vitamin B3
