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Niacin: everything you need to know about vitamin B3

vitamin B3 foods

Niacin is a water-soluble vitamin and therefore must be taken with food. Let’s find out what it is for and where to find it.

Niacin, also known as vitamin B3 or vitamin PP, is one of the vitamins that cannot be accumulated in the body and therefore must be continuously introduced through food. Its presence is in fact essential for the body to perform various important functions and to keep certain diseases away.

Niacin: what is it for

Niacin, as already mentioned, performs several important functions . First, it is essential for the respiration of cells and is also important for blood circulation.

vitamin B3 foods
vitamin B3 foods

In addition to protecting the skin, it also intervenes in the proper digestion of food. Not to mention its role in the functioning of the nervous system and its ability to ward off a disease that was extremely widespread in the past and which has the name of pellagra .

In general, the daily requirement of vitamin B3 is around 14 mg for women and 18 for men. And, as already mentioned, it can only be taken through nutrition which, for this reason, must be as varied as possible. A lack of vitamin PP (another way to identify vitamin B3), in fact, can lead to various problems such as asthenia, dermatitis or dementia problems. Fortunately, it is really difficult that you can meet this type of anemia and once it is ascertained, if well followed, it is quite simple .

Vitamin B3 where it is found

Vitamin B3, like vitamin B12 is found in various foods . In general, therefore, it is enough to follow a varied diet to introduce it naturally and without problems. Among those who are notoriously richest are:

– Wheat bran
– White meat
– Peanuts
– Spinaches
– Broccoli
– The oranges
– The salmon
– The swordfish
– The tuna
– Brewer’s yeast
– The liver

In the event that a deficiency of this vitamin is suspected, it is advisable to seek the advice of the attending physician before making a wrong use or taking supplements. Abusing it, in fact, can lead to imbalances whose symptoms can range from simple nausea to migraines, diarrhea and hot flashes. Reason why do-it-yourself is highly discouraged.

In case of ascertained deficiency, a good nutritionist will therefore be able to evaluate a diet that contains it and consider a possible addition of supplements .

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