Vitamin B3, also known as niacin, is a vitamin B complex nutrient that the body needs in small amounts to function and stay healthy. Niacin also helps convert the food you eat into the energy you need. and is important for the development and function of cells in the body.
Vitamin B3 helps some enzymes work properly and helps keep your skin, nerves, and digestive tract healthy.
The amount of niacin needed depends on age and gender. The average daily amounts recommended by the US National Institutes of Health are listed below in milligrams (mg) of niacin equivalents (NE) (except for babies in their first 6 months).
- From birth to 6 months of age: 2 mg.
- Infants 7 to 12 months of age: 4 mg NE.
- Children 1 to 3 years of age: 6 mg NE.
- Children 4 to 8 years of age: 8 mg NE.
- Children 9 to 13 years of age: 12 mg NE.
- Male adolescents 14 to 18 years of age: 16 mg NE.
- Adolescent girls 14 to 18 years of age: 14 mg EN.
- Adult men over 19 years of age: 16 mg NE.
- Adult women over 19 years of age: 14 mg NE.
- Pregnant women and adolescents: 18 mg NE.
- Breastfeeding women and adolescents: 17 mg NE.
Insufficient vitamin B3 can cause a disease called pellagra (a condition characterized by disorders of the skin, nerves, and digestion).
Niacin is found naturally in many foods and is added to some others. You can get the recommended amounts of niacin by eating a variety of foods. the digital magazine UnComo of the portal Mundodeportivo listed some of these:
1. Fish: In the portal The Spanish They highlight that other oily fish such as salmon, trout, tuna, mackerel, horse mackerel or sardines, they are a good food for the body, thanks to the fact that they contain omega-3 fatty acids and they are a source of proteins of high biological value, in addition to providing the body with vitamins B3 and B12.
2. Whole grains: cereals are fortified in various vitamins (B1, B2, B3, B6, folate, B12 and vitamin D) and They are also often enriched with iron, calcium and magnesium.although these vitamins and minerals also vary in the composition of the different types.
3. White meat: These foods of animal origin contain a large amount of this nutrient. Those with a higher percentage are known as poultry, whether cooked, roasted or grilled. Also, compared to red meat, its percentage of fat is lower.
4. Liver: It is one of the meats with the highest amount of vitamin B3. It is possible to consume the chicken or the duck. One of the best known ways to consume it is in patés spread, fried or grilled.
5. Dried Tomatoes: “This exquisite ingredient, in addition to providing a unique and intense flavor to our pizzas, pastas, breads or other dishes, also contains a large amount of niacin and its low fat content is perfect for carrying out a balanced and healthy diet” , Explain UnComo.
In addition to the above, there are other ways to acquire this vitamin, through vitamin supplements frequently used to feed infants and the elderly, but can be used at any time in life as prescribed by a doctor.
