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Understanding Niacin Benefits and Food Sources

To support metabolism and regeneration of body cells, of course the body needs a number of nutrients including niacin. So, what is niacin? For those of you who don’t know what niacin is, here you can listen to an explanation of the meaning of niacin. In addition, here we will also explain about the benefits and sources of foods that contain niacin. Okay, just look at the following explanation.

Definition of Niacin

What is niacin? Niacin is the name for Vitamin B3, which is a type of nutrient that is soluble in water so it cannot be stored in the body. Niacin plays an important role in maintaining a healthy nervous system, digestive tract and skin.

Vitamin B3 (niacin) is a type of B complex vitamin that can be found in several foods. In addition, this vitamin is usually included in certain foods and can be taken as a supplement.

The two most common types of niacin are nicotinic acid and nicotinamide. If you consume too much niacin, the body will excrete it through urine because this vitamin is soluble in water.

Like other types of B vitamins, niacin works as a coenzyme along with more than 400 other enzymes. Thus, the function of vitamin B3 goes well, which can convert food into energy.

A person who is deficient in vitamin B3 (niacin) will usually experience the following symptoms:

  • Tired easily.
  • Headaches and memory loss.
  • tingling.
  • Skin health problems.
  • Diarrhea.

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Niacin Benefits

Some of the benefits of niacin for the body include the following:

  • Increase appetite
  • Helps control cholesterol and lowers bad cholesterol levels
  • Helps Control Blood Sugar Levels thereby reducing the risk of diabetes
  • Maximize brain function and maintain mental health
  • Slows down the aging process
  • Maintain healthy skin, reduce the risk of the appearance of wrinkles and acne
  • Controlling Oil Levels on the Skin
  • Minimizes Skin Cancer Risk
  • Increase Energy Production in the Body
  • Cure Pellagra
  • Minimizing the Risk of Heart Disease

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Food Sources Containing Niacin

Some types of foods that contain niacin include the following:

1. Chicken Breast

Besides being rich in animal protein, chicken breast is also a food ingredient that is rich in niacin content. A serving of 85 grams of boneless and skinless chicken breast contains 11.4 mg of niacin. If you measure the amount of niacin, it is twice as much as chicken thighs of the same weight.

2. Turkey Meat

The content of niacin found in turkey meat is not as much as that found in chicken breast. However, turkey meat contains tryptophan which can turn into niacin when it enters the body. 3 ounces of cooked turkey contains 6.3 mg of niacin and tryptophan which can provide about 1 gram of niacin.

3. Salmon and Tuna

It turns out that salmon and tuna contain enough niacin for the daily nutritional needs of one adult. One piece of salmon fillet weighing 85 grams can meet 53% of daily niacin needs. While one can of tuna meat weighing 165 grams contains 21.9 mg of niacin.

4. Anchovy

Although this fish is small, it turns out that it contains a lot of niacin. One anchovy can help meet 5% of the niacin requirement for adults. So, by consuming 10 anchovies, you can meet the daily niacin requirement for one adult.

5. Green Beans

It turns out that green beans are the type of beans that contain the most niacin compared to all types of beans. In every 145 grams of green beans there are 3 mg of niacin which is equivalent to 20% of the daily requirement for adults.

6. Sweet Potato and Potato

One medium baked sweet potato or potato contains 4.2 mg of niacin.

7. Mango Fruit

One medium mango contains 1.5 mg of vitamin B3 or niacin. Eating mangoes can be a fun way to get the benefits of vitamin B3.

The amount of vitamin B3 (niacin) needed per day based on age, gender, and health conditions is as follows:

  • Age 0 – 6 months: 2 mg
  • Age 7 – 12 months: 4 mg
  • Age 1 – 3 years: 6 mg
  • Age 4 – 8 years: 8 mg
  • Ages 9 – 13 years: 12 mg
  • Ages 14 and over, for men: 16 mg and for women: 14 mg
  • Pregnant women: 18 mg while breastfeeding mothers: 17 mg
  • Maximum intake for adults of all ages: 35 mg

Vitamin B3 or niacin is essential for the body. However, you should discuss with your doctor first about the daily vitamin requirements that are allowed. This is especially true for people who have certain health conditions or are undergoing treatment.

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This a brief explanation of the benefits of niacin and its food sources. Hopefully the explanation that we have written in this blog can be useful for all of you.

2 comments for "Understanding Niacin Benefits and Food Sources"

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  2. After reading this article I came to know what niacin is, it turns out that niacin plays an important role in our bodies, especially nerves, digestive tract, and skin. The articles are also easy to reach and there are many benefits that can be taken.
    Very Very good