Vitamin B3
Have you ever heard of niacin? Yes? Well, it is basically vitamin B3. Like his big brother (riboflavin), niacin assists in offering energy to our bodies and cells, too. On top of that, niacin makes sure your skin, nerves and gut are in tip-top shape.
Sadly, a vitamin B3 deficiency can result in a pretty rare condition known as pellagra. This condition starts as a bad rash to sun-exposed areas with vomiting, diarrhea, and nausea. However, in advanced stages, pellagra can lead to dementia and even death.
In general, pellagra occurs in individuals who have anorexia or AIDS. If you want to take niacin supplements, call your doctor as a niacin overdose can cause nausea, diarrhea, and vomiting. In some cases, people who take way too many niacin supplements can experience itching and a feeling of warmth and tingling on the neck, chest, face, and ears.
The maximum daily intake of niacin for adults of all genders and ages is 35 milligrams daily. So do you think you’re getting enough? First… Let’s see if you eat the right foods.
Foods High in Vitamin B3
- Liver (3 ounces: 14.7 mg)
- Chicken breast (3 ounces: 11.4 mg)
- Tuna (5.8 ounces: 21.9 mg)
- Turkey (3 ounces: 6.3 mg)
- Pork (3 ounces: 6.3 mg)
- Ground beef (3 ounces: 6.2 mg)
- Peanut butter (2 tablespoons: 4.3 mg)
- Avocado (1 fruit: 3.5 mg)
- Mushrooms (1 cup: 2.5 mg)
- Green peas (1 cup: 3 mg)
- Potatoes (1 large potato: 4.2 mg)
Well, what’s your answer?
