We saw in the blog last week different vitamins of complex B: B6, B9 and B2. Let’s see today what is vitamin B3, also called niacin.
Roles of Niacin
Vitamin B3 allows the body to use proteins, fats and carbohydrates. It plays a role in the formation of red blood cells as well as in the bloodstream – it is thanks to it, among other things, that the oxygen is transported in the cells. The digestive and nervous systems rely on vitamin B3, and it also allows the synthesis of sex hormones. Let’s add the following roles for niacin: neurotransmitter production, cholesterol reduction and growth.
How do we know if our body does not have enough vitamin B3? If only we had a small radar to tell us all the vitamins we miss at some point … in the meantime, here are some symptoms of deficiency:
- tingling in the feet and hands
- loss of appetite
- mood swings
- hyperactivity of the skin exposed to the sun.
According to Course 142, Nutritional Basics, vitamin B3 is recommended in the following cases: acne, baldness, diarrhea, bad breath and cavities, migraines, high blood pressure, leg cramps, stress or poor circulation.
We have seen how vitamin B3 is an important player in complex B, and in our body in general. Where can we find this famous vitamin, in a natural way?
Sources of Vitamin B3
It can be found in the following elements:
- salmon . 17-18mg/100g
- chicken 18 mg/100g about
- liver 17 mg/100g
- canned tuna 12-13 mg/100g
- peanuts . 6-7 mg/60 mL
- all bran-type cereals . 5mg/30g
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