You know that there are many vitamins that we live with every day. All of them have a series of benefits that should be discovered, so now we are going to focus on vitamin B3. Perhaps a priori it is not one of the ones we think about the most, but it is also necessary, and a lot, to take it into account.
Therefore, nothing like discovering what are its benefits in our body, what kind of foods carry it and also, what would happen if we have a deficiency in it. From now on you will know how to incorporate it into your diet so that it takes care of every inch of you. Do you want to find out?
What does vitamin B3 do in our body
If we know that we need it, it is time to ask ourselves what vitamin B3 really does for us. As well, It is known as niacin and it is one of the great aids that the body has because it is responsible for the proper functioning of the digestive system as well as the nerves and even the skin. It is one of the fundamental ways that is responsible for transforming food into energy. They are the ones in charge of taking advantage of both proteins and calcium, in addition to giving the hormones a better function. So for all this we already know that we are facing another of the main bases for our body.
What foods contain vitamin B3
You can make a very varied menu thanks to this vitamin, because it appears in different types of food. Something that we love because that way we can enjoy more options.
- Among fish, those with the highest amount of vitamin B3 are tuna as well as the anchovies and without forgetting the swordfish.
- If we go to meat, you also have variety because if you want white meats then the chicken and its part of breast will have this vitamin. Since in it you have almost 63% of the recommended daily amount. But you will also find it in veal, which for 100 grams of it you will also get a similar amount of this vitamin.
- Of course nuts are also another important part of our diet, in moderate quantities. In this case we are left with peanuts. These have minerals in addition to vitamins such as E or folic acid.
- Rice or wheat bran also has vitamin B3. Although it is true that if we think about the amounts, it will be the first who contributes the most.
- Eggs have endless vitamins. In this case, vitamin B3 is concentrated in the white of it.
What Causes Vitamin B3 Deficiency
It is true that being present in many foods, it is not very common for a deficiency of it to appear. But yes, in some diseases or if we talk about alcoholism, it can appear. Even so, deficiency of a vitamin like this will cause fatigue as well as abdominal pain very frequent and even some skin ulcers or vomiting will appear, because as we have mentioned before, it is true that it focuses on helping our digestive system, but if it is not present it remains unprotected. Although it is true that diarrhea and weakness are two of the most pronounced symptoms when we lack the vitamin in the body. Without forgetting that a cognitive loss such as dementia is also mentioned. So, as we always indicate, it is best to eat a balanced diet in which the vast majority of foods can enter and thus, to be able to soak up all its advantages and everything they offer us.