Define Vitamin B3 (Niacin) and its role in the body
Vitamin B3 (Niacin) vital for metabolism, skin, nerves, vasodilation; found in meat, grains; deficiency causes pellagra.
1.
Requierment
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2.
Functions
:
Niacin & niacinamide: B3 forms for energy, heart health; Inositol hexaniacinate: potential niacin substitute, cardiovascular support.
3.
Deficiency
:
Niacin (B3) vital for metabolism and nerves. Pellagra rare due to fortification, diverse diet crucial.
4.
Food sources
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-> kale: 0.5 mg
-> spinach: 0.6 mg
-> Avocado: 1.7 mg
-> Peanuts: 12.1 mg
-> Green Peas: 2 mg
-> Oat: 1.1 mg
-> Chicken Breast: 13.7mg
-> Fish: 11 mg
5.
Over Dosage
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Niacin's common side effects include flushing, nausea, and itching; serious effects warrant medical attention.
6. Supplements :
Himalayan Organics Plant-Based Vitamin B3
7.
Conclusion
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So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.