Judul : 12 Source of Vitamin B3 Foods
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12 Source of Vitamin B3 Foods
Just as vitamin B1 and vitamin B2, Vitamin B3 or Niacin also plays an important role in the metabolism of carbohydrates into energy. In addition, Vitamin B3 is also almost always found in beauty products, especially for hair. This is because Vitamin B3 is great for hair, skin and nails. Vitamin B3 deficiency in the body can lead to several health problems, including high cholesterol, diarrhea, insomnia and even mental disorders.
Vitamin B3 is also often called niacin, is a type of vitamin that still has the lineage of the vitamin B complex found in 1937. At the time it serves to prevent the disease pellagra. Around 1956, vitamin B3 are often used to reduce cholesterol and prevent heart disease. However, if used in excess will be fatal, such as liver failure which only able to be treated with transplantation.
Together with other B complex vitamins, vitamin B3 is used to treat various health problems. The shape of the intake were varied. Either naturally through natural food ingredients, vitamin tablets or liquid vitamin, supplement energy to direct injection. The normal daily dose is in the range of 3 mg s / d 15 mg and as a water-soluble vitamin B3, vitamin B3 excess will be excreted through body fluids. However it is strongly recommended to keep the dose of vitamin B3 in the threshold requirement of the body so as not to interfere with health.
Vitamin B3 Foods
Niacin can be found easily from several kinds of food, from fruits, vegetables or nuts. Here are some foods that are a source of vitamin B3 good and easy to find:
- Mushrooms: Mushrooms become one source of vitamin B3 sufficient, at least in 100 grams of mushrooms containing 3.6 mcg of vitamin B3 (niacin). However, not all fungi feasible in consumption, as some one store toxins that are harmful if consumed.
- Tuna: Tuna contains approximately 18.7 mcg of vitamin B3 of 3 ounces of tuna. The content of vitamin B3 can you get if processing tuna with roasted or grilled. Figures normal nutritional needs in the form of vitamin B3 is 14-16 mcg. Thus, the body will automatically meet the needs vitmain B3 only with 3 ounces of tuna consumption.
- Asparagus: Plants which originate from the US is also included into the source of vitamin B3. Nutrient content in the form of niacin in 1 cup asparagus is 1:31 mcg, the numbers are still far from the standard requirement (14-16 mcg). However, there is no harm if you increase the consumption of asparagus per day if this is your favorite vegetable.
- Nuts and seeds: Vitamin B3 could also were found in the food manifold nuts and seeds such as peanuts, almonds, mustard seeds and much more. In peanuts, per onsnya contains as much as 3.8 mcg of vitamin B3. While almonds, per 3 onsnya save about 0.95 mcg. For a mustard seed, approximately terdaat 0.9 mcg dose of vitamin B3 in one tablespoon.
- Milk: Milk is a source of vitamin B3 which are optimal and good for the body. Calcium also helps the body to strengthen bones and prevent it from porous or medical term osteoporosis.
- Salmon: Salmon contains vitamin B3 of 7.56 mcg for every 4 ounces. Or to dose 3 ounces contains vitamin B3 6 mcg. Where to meet 37% of the daily requirement of vitamin B3.
- Chicken Breast: For chicken breast without skin and burned, every 150 grams of vitamin B3 as much as 33 mcg. Very much to the needs of the recommended daily vitamin B3. With a penchant for eating this chicken meat, especially chicken breast will make you yourself do not need to be confused meet the needs of vitamin B3.
- Deer Meat: 4 ounces venison contain as much as 8.43 mcg of vitamin B3. According to the facts of this data is that vitamin B3 can improve the immunity of the body, especially which contained in venison (of course also factors of vitamins and other substances which are useful to the body in venison). If you can taste the venison, do not worry because there are many benefits.
- Sheep liver: Vitamin B3 per 100 grams is 16.7 mcg. Appropriate to meet the needs of vitamin B3 in adults. Even vitamin B3 in modern medicine has been used as antibiotics. Thus consumes sheep liver can also nourish the body and keep the body working performance against disease.
- Beef: Beef contains a lot of vitamin B3. For a dose of 4 ounces of beef contains 9.25 mcg. For that eating beef is also able to meet the needs of your vitamin B3, although not immediately fulfilled. Even for a dose of 3 ounces only just able to meet the needs of as many as 3 mcg of vitamin B3 for the body.
- Eggs: Eggs also contain vitamin B3. Divided into two, namely the yolk and egg white. To the yolks contain vitamin B3 0,004 mcg while the egg white contains vitamin B3 0,035. With the same dose is 1 egg. Eggs are very beneficial for health. Even the egg itself is very good for heart health.
- Mango: For the mango fruit with medium size, a mango is contained as much as 1.5 mcg of vitamin B3. This mango also contains vitamin E, vitamin A, vitamin C and beta carotene. Consuming fruits including mango vitamin B3 meet your needs everyday naturally.
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