Best Health Benefits of Vitamin B3

Best Health Benefits of Vitamin B3 

Best Health Benefits of Vitamin B3 

Vitamin B3 (niacin) promotes more than 50 metabolic processes, which means converting carbohydrates into energy. In addition to providing energy to cells, vitamin B3 can also promote the integrity of these cells. It involves detoxification, glycemic control, antioxidant and adrenaline production processes.

This article details some of the most important health benefits of niacin:

Vitamin B3 has three forms: niacin (also known as nicotinate) and nicotinamide (also known as nicotinamide), both in food and supplements; and inositol hexanoate, a form of supplemental nicotinic acid And phytate can reduce blood cholesterol levels. Nicotinic acid amide helps some patients with insulin-dependent diabetes mellitus or may be arthritis patients.

Vitamin B3 is also known as niacin. Vitamin B3 deficiency can cause a rash, intestinal problems, and even mental problems. The presence of vitamin B-3 affects sexual life because it increases the blood flow to the limbs, including the brain. Lack of vitamin B-3-induced neurological and digestive diseases can have a negative impact on your sexual life.

Vitamin B3 plays an important role in digestive system function, skin activity and nerves. It is a prominent role in the production of ATP from carbohydrates.

Vitamin B3 or nicotine health benefits

The following is a more detailed explanation of some useful properties.

Digestion: As a member of B compound vitamins, niacin can help the body's normal function of the digestive system, promote healthy appetite, normal functional nerves and glowing skin.

Pellagra: muscle fibers, digestive diseases, skin irritation or skin irritation in the crowd may have severe vitamin B3 deficiency. These people need to administer more doses of vitamin B3 supplements in their diet.

Cholesterol: Intake a large amount of niacin in one day, ie 1100 degrees Celsius or higher, has been shown to significantly reduce "poor" low-density lipoprotein cholesterol levels and improve good HDL cholesterol, thereby preventing arterial wall and conditional thickening, Such as atherosclerosis.

Water-soluble: nicotinic acid is a water-soluble vitamin, can be through the human blood circulation, the body can be discharged through the void excess vitamins. Therefore, these vitamins can be applied to humans through food and liquids, because our bodies really need a constant supply.

Food sources: Vitamin B3 can be found in meat, turkey, tuna, eggs, poultry products, curd, beer yeast, peanuts, beans, potatoes, cheese, brown rice, oats, barley, wheat slices and milk. Like bread and cereals are also rich in niacin. Even foods rich in tryptophan, such as yogurt and eggs, can also increase the content of niacin.

Daily dose: Ideally, women take at least 15-18 mg per day. This is very useful for women of all types of drugs. Even those who occasionally use sleeping pills may find vitamin B3 deficiency. Men consume 15-19 milligrams a day, while children should take 9-13 milligrams of vitamin B3 daily.

Sex: niacin helps to produce sex hormones for patients with sexual dysfunction (eg, once and erectile dysfunction).

Energy: Vitamin B3 has an important function of converting proteins, carbohydrates, and fats into energy.

Mental health: even with mental disorders and related diseases, you can also use niacin supplements or medicinal drugs.

Diabetes: known niacin treatment of diabetes and high blood sugar levels. Most diabetics are able to effectively control HBA1C levels with the help of niacin.

Everyone needs a certain amount of niacin - from food or tonic - to make the body work properly. This amount is called dietary reference intake (DRI), which replaces the older and more familiar RDA (recommended daily allowance). For niacin, DRI varies by age and other factors.

Children: 2-16 mg per day, depending on age

Man: 16 mg per day

Ladies: 14 mg per day

Women (Pregnancy): 18 mg per day

Women (Breastfeeding): 17 mg per day

Maximum daily intake for adults of all ages: 35 mg per day

However, the ideal dose of a nicotinic acid depends on how you use it. For example, use high doses of 2 to 3 g to treat high cholesterol.

B3 Requirements:

Adult males need 16 mg

Adult women 14 mg, for lactating women, need 17-18 mg.

Children need 9-16 milligrams per day B3.

Vitamin B3-rich fruit:

•date

• Breadfruit

• avocado

• Nectarine

• Posen

• Guava

• passion fruit

Anna

•litchi

• peaches

• Mango

• roses

Vegetarian Vitamin B3 Rich:

• corn

• okra

• potato

• Pumpkin

•sweet potato

• artichoke

• Spirulina

• Italian spaghetti

• Squash - winter

Walnut Pumpkin

• Mushroom Peas

• Windproof grass

Cereals and nuts Source:

• sunflower seeds

• Wheat - hard red

• Spelling

•peanut

• Barley

• Buckwheat

• Wheat - hard white

•rye

• wheat - hard grain

Vitamin B3-rich protein:

Beef

• Herring

• cod

• Chicken chest

Chicken (Black Meat)

• An fish

• Catfish

• Habitat

• chicken

• Pollock

• Turkish breasts

• Turkish bacon

• pork

• Roast ducks

• salmon

• veal

• sardine

• tuna

Hamburgers

• Lamb

• Bacon

Pork sausage

Beef sausage

• Turkish legs

Hot Dog (Turkey)

Vitamin B3 Leguminous Plants Source:

• Peas

Wings beans

• Soybeans

Small peas

• Pigeon beans

• Broad beans

Pea peas

Treatment of osteoarthritis

Nicotinamide also shows that it is effective in improving joint activity. Because nicotine can reduce joint and muscle fatigue, rebuild cartilage wear and increase muscle strength, so vitamin B3 can be used to treat osteoarthritis. If you take a high dose every day, the effect will be obvious after three to four months. Niacin is known for its anti-inflammatory properties and is therefore suitable for the treatment of rheumatoid arthritis.

Prevention of atherosclerosis

Nicotinic acid also helps to produce histamine, which can dilate blood vessels and enhance the blood circulation of various parts of the body, including hands and feet. When taking high doses, this form of vitamin B3 (my-caproate) can prevent atherosclerosis. In addition, the risk of peripheral vascular disease and heart attack is significantly reduced. Vitamin B3 is usually used in combination with simvastatin, which is used to lower cholesterol levels in the blood to achieve the best results.

Treatment of tinnitus

Patients with tinnitus can benefit from vitamin B3 because it increases the blood flow of peripheral substances, including the inner ear. Therefore, if due to the maze (inner ear) caused by lack of tinnitus, vitamin B3 consumption helps to correct this problem. But please note that not everyone will see the same result - only patients with blood flow problems will feel the inner ear, which will help you. If this treatment is ineffective, you should consult your audiologist to determine the cause of tinnitus and other available treatment options.

Prevention of diabetes

The chemicals contained in the vitamin B3 composition, known as nicotinamide, have been shown to be effective in preventing diabetes and also inhibiting the need for insulin. Some animal studies have also shown that nicotinamide can improve the efficiency of oral medication in patients with diabetes.

Conclusion - the source of vitamin B3

These days, vitamin B3 deficiency is very rare, because it can be obtained in many natural food sources. Some foods rich in vitamins include meat, nuts, poultry, fish, potatoes, pasta, dairy, and eggs. Please consult your doctor before taking any vitamin B3 supplements because it may increase your blood sugar levels.

fish

Some types of fish have a high vitamin B-3 content. Roasted tuna list on every 3 ounces serving 18.7 mg of vitamin B-3, more than a full day of allowance. Canned Tuna in Water is a healthy alternative that provides 11.3 mg of niacin per 3 ounces of service. Other good fish sources for Vitamin B-3 include salmon, swordfish, flounder and rainbow trout, about 6 to 8 mg every 3 ounces.

Whole grain and bread

The Institute of Medicine reports that most of the vitamin B-3 is provided in the general diet of ready-to-eat cereals and bread in the United States, mainly due to the richness of cereals during processing. From whole grains of low sugar, whole grains, and bread as a healthy source of vitamin B-3 and dietary fiber. According to the brand, three-quarters of the wheat, corn or whole wheat breakfast pieces contain about 8 to 20 mg of vitamin B-3. Whole grain bread offers about 1 mg B-3 tablets.

Lean meat

Lean is a beneficial option for meeting Vitamin B-3 requirements. Healthy selection, every 3 ounces to provide about 6 to 12 mg of niacin, including roasted, no chicken breast; roasted, light turkey roast beef roast pork or lamb. Before cooking, adjust the fat visible in the meat to reduce the intake of unsaturated fats and cholesterol.