We all often hear about how important it is to add the right vitamins and nutrients to our diet. Similarly, we have seen mothers bring us all kinds of foods and enjoy the benefits of their various vitamins. Each vitamin helps our health in different ways, but one of the essential vitamins that should be part of your diet is vitamin B3. Vitamins have a long list of health benefits. According to a study published in Research Gate, “Niacin is a B vitamin that is made and used by the body to turn food into energy. It keeps the nervous system, digestive system, and skin healthy. This is a family of compounds that the body needs. Converting food into energy and storing it. It also helps protect your skin and tissues and may improve your cholesterol levels. It also helps to regulate digestion and promote heart health, among other things. Vitamins are found in various foods. Check out some common vitamin B3 rich foods below:
(Read again: Vitamin B12-rich foods: 7 foods that may stuff you with energy)
5 Vitamin B3-Foods rich in:
1. Chicken breast
Chicken breast, in particular, is an excellent source of nicotinic acid and lean protein. According to “Nutrition” data, 85 grams of cooked chicken breast contains 11.4 mg of nicotinic acid. This is 71% and 81% of the recommended intake for men and women, respectively.
2. Tuna
Tuna is a good source of nicotinic acid and is a good choice for seafood lovers. This fish is also rich in protein, vitamin B6, vitamin B12, selenium, and omega-3 fatty acids.
(Read also: Vitamin E: Benefits of Antioxidant Vitamin and Top 7 Dietary Sources)
3. Peanuts
Peanuts are a good source of nicotine for vegetarians. Peanuts are rich in protein, unsaturated fats, vitamin E, vitamin B6, magnesium, phosphorus and manganese.
4. Mushroom
Mushrooms are one of the best vegetable sources of nicotinic acid. According to nutritional data, 70 grams of mushrooms contain 15% and 18% of the recommended intake for men and women, respectively. This makes these fungi a good choice for vegetarians seeking a natural source of nicotinic acid.
(Read also: Vitamin D-rich foods: 5 interesting ways to add Vitamin D to your winter diet (recipe in)
5. Green peas
Green peas are also known as an excellent source of vegetarianism for highly absorbent nicotinic acid. Studies show that legumes are also high in antioxidants and other compounds that can lower cholesterol and promote the growth of gut bacteria.
Add these foods to your diet and get vitamin B3. Talk to your health care professional before changing your diet.
Disclaimer: This content, including advice, provides general information only. It is by no means a substitute for a qualified medical opinion. Always consult your specialist or family doctor for more information. NDTV is not responsible for this information.
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