Vitamin B3 – Niacin

Vitamin B3 is also commonly known as Niacin. It is a very important nutrient because every part of the body needs it to function correctly. It is a water-soluble vitamin. This means it is not stored in the body. We need to eat niacin-rich food daily. Niacin is the generic name for nicotinic acid (pyridine-3-carboxylic acid), nicotinamide (niacinamide or pyridine-3-carboxamide), and related derivatives, such as nicotinamide riboside

Niacin and digestion

Vitamin B3 helps in the normal functioning of the human digestive system, which promotes a healthy appetite and glowing skin. This vitamin is important for many digestive tract functions, including fat and carbohydrate breakdown

Prevent from arthritis

Vitamin B3 helps in easing the symptoms of osteoarthritis. It improves joint mobility and prevents inflammation caused by arthritis
Prevent from heart diseases

This vitamin helps in managing the cholesterol levels in your body which reduces the risk of heart disease. Vitamin B3 is known to dilate the blood vessels and improve blood flow. 

Niacin and mental health

Vitamin B3 or Niacin supplements are commonly used to treat most disorders like anxiety, depression, and bipolar disorder. Serotonin, a hormone, requires the amino acid tryptophan, which is made with the help of Vitamin B3.

Treats pellagra

Pellagra is a disease caused by a lack of vitamin B3 in the body. These people need to eat a large amount of vitamin B3 through their diet or supplements as a part of their treatment.

RDA for Vitamin B3

  • Man, 19 years or older                    16                               
  • Woman, 19 years or older               14                               
  • Pregnant, 19 years or older            18                               
  • Lactating woman                              18

Niacin rich food

Vitamin B3 is present in a variety of foods. Animal sources of foods such as poultry, beef, and fish Plant-based foods, such as nuts, legumes, and grains. Many breads, cereals, and infant formulas in the United States and many other countries contain added Niacin. Niacin that is added to enriched and fortified foods is in its free form and therefore highly bioavailable.

Turkey Protein Roll-Ups

Ingredients

  • 2 thin slices of roast beef, ham, or turkey breast
  • 1 slice of Provolone or Swiss cheese
  • 2 oz. hummus or avocado
  • 2 tablespoons guacamole

Method

  • lace two slices of turkey on top of each other.
  • Spread guacamole over the turkey as if it were sandwich bread.
  • Add your red pepper, cucumber sticks, and carrot sticks to the center of the turkey.
  • Starting on one side, carefully roll your turkey and veggies up in a bit of protein-packed burrito.

Nutrient Profile

  • Calories 115 g
  • Carbs      3g
  • Fat          5g
  • Protein    12g
  • Niacin     30%
  • Pantothenic Acid      2.0 %
  • Phosphorus   2.2 %
  • Riboflavin      1.5 %

References

  • Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press, 1998.
  • Kirkland JB. Niacin. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease, 11th ed. Baltimore, MD: Williams & Wilkins; 2014:331-40.
  • Bourgeois C, Moss J. Niacin. In: Coates PM, Betz JM, Blackman MR, Cragg GM, Levine M, Moss J, White JD, eds. Encyclopedia of Dietary Supplements, 2nd ed. New York, NY: Informa Healthcare; 2010:562-9
  • https://www.bellagracewellness.com/post/a-week-of-gluten-free-paleo-friendly-school-lunches-kid-approved
  • https://food.ndtv.com/health
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