2023-07-07 17:00:00
Hossam Al-Shaqwiri wrote Friday, July 07, 2023 08:00 PM
Niacin, also known as vitamin B3, is a water-soluble vitamin. It is an essential micronutrient produced from the amino acid tryptophan. It can be obtained from both plants and animals, according to healthifyme.
Niacin, or vitamin B3, is found naturally in some foods. It acts as a cofactor, with more than 400 enzymes relying on it for multiple reactions. Vitamin B3 helps convert nutrients into energy. It is important for the metabolism of macronutrients such as proteins, carbohydrates and fats. They are also useful in cell signaling, DNA repair, cellular metabolism, and respiration.
Moreover, it helps in maintaining healthy skin, digestive system and nervous system. Niacin deficiency leads to critical conditions characterized by 3 dimensions – diarrhea, dermatitis and dementia. Diarrhea in pellagra is usually associated with anorexia, nausea, colic, and dysphagia. It is due to inflammation that extends throughout the digestive system. In dermatitis, there is intense redness of the skin that looks like a severe sunburn, especially on the hands, legs, and neck.
Health benefits of niacin
1. It regulates digestion
Niacin is good for the digestive system because it helps convert nutrients such as fats and carbohydrates into energy. Its deficiency makes it difficult for a person to digest meals and eventually leads to digestive problems.
2. Promotes mental health
Niacin is necessary for the brain to function efficiently and provide energy. Its deficiency is associated with mental fog and even psychological problems. Niacin can help repair brain cell damage, making it an effective treatment for some forms of schizophrenia. It also helps maintain brain health in Alzheimer’s patients.
3. Supports heart health
The risk of cardiovascular disease is further reduced by the participation of this vitamin in controlling cholesterol levels in the body. In addition, it reduces inflammation and oxidative stress, which are harmful to the heart because it tends to harden the arteries and impede blood flow. Opens blood vessels and improves blood flow. Thus, it reduces the risk of heart attacks and strokes in the long run.
4. Pellagra
Severe vitamin B3 deficiency is indicated by people with muscle weakness, digestive problems, skin conditions, or pellagra. Vitamin B3 deficiency in the body leads to pellagra.
Foods to increase levels of niacin or vitamin B3
1. Brown rice
According to the USDA, 100 grams of brown rice contains about 4.31 mg of niacin. Brown rice is more nutritious than white rice, as the bran and germ are removed from white rice. Brown rice is a good source of magnesium, phosphorus, and selenium and is rich in fiber.
2. Peanuts
Peanuts Rich in niacin. According to the USDA, 100 grams of peanuts contain about 12.1 mg of niacin. Peanuts can be consumed in a variety of ways. It can be consumed directly after roasting or boiling.
3. Potatoes
Potatoes are very versatile and are consumed as mashed potatoes and in curry form. According to the USDA, 100 grams of potatoes contain about 5.63 mg of niacin.
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