12 Food Sources of Vitamin B3 (Niacin)


Vitamin B3

12 Food Sources of Vitamin B3 (Niacin) Good - Vitamin B3 also known as niacin. Functions of Vitamin B3 is needed by the body for blood circulation and healthy skin. Niacin taken an important role in generating power than blood sugar (blood sugar) and fat production process. Additionally, vitamin B3 minimize the risk of mental illness schizophrenia besides memilliki efficacy efficacious as memory enhancer.

The disease is caused by a deficiency of vitamin B3 is a disruption of the digestive system, muscle cramps and spasms easy, insomnia, fatigue bedan, easy vomiting and nausea, and others.

Food sources containing vitamin B3 from fruits, wheat, yeast, liver, fish, kidney, sweet potatoes, meat, poultry and so on. Here are some good sources of Vitamin B3 and easy to find.

1. Mushrooms

Herbal many kinds. Nothing to eat there that can not be eaten by humans. This fungus also has many kinds of food and industrial products. Mushrooms in a 100 gram serving contains 3.6 mcg of vitamin B3. How to vitamin B3 in the types? As portabella mushrooms contains 23% of the daily requirement of vitamin B3. White mushrooms contains 20% of the daily requirement of vitamin B3. Shitake mushrooms containing 7% daily requirement of vitamin B3. Then the oyster mushroom contains 25% of the daily requirement of vitamin B3. All of the 100 mcg dose.

2. Tuna Fish

Tuna meat also contains vitamin B3. 3 ounces of tuna will produce as much as 18.7 micrograms of vitamin B3. Content that after burnt tuna or grilled. More than enough for an adult daily requirement of vitamin B3 is 14-16 mcg of vitamin B3. Even now for a country that does not have the authority or territorial sea ocean there are no tuna, can buy foreign products canned tuna. Canned tuna fish weighing 3 ounces contains 11.3 mcg of vitamin B3.

3. Salmon Fish

The salmon itself contains vitamin B3 of 7.56 mcg every 4 onsnya. Or to measure 3 ounces contains 6 mcg of vitamin B3. Where to meet 37% of the daily requirement of vitamin B3. Salmon looks like tuna. Where it is not easily found in all waters. So not all the fish market sells salmon. You can obtain these salmon in the modern supermarket in your town. Even already exists in the form of canned or sardines.

4. Chicken breast

Chickens in Indonesia are divided into chicken pieces, chicken, and turkey. Chicken is the most widely sold in the market is the chicken pieces. Compared to chicken and turkey more expensive. For skinless chicken breast and baked 150 gram contains as much as 33 mcg of vitamin B3. Very much to the needs of the recommended daily vitamin B3. With a penchant for eating chicken, especially the chest will make your own father does not need to be confused to meet the needs of vitamin B3.

5. Asparagus

Asparagus including vegetables contained in ancient America. These vegetables contain as much as 1.31 mcg vitamin B3. Of course this is for the content of 1 cup of asparagus. Of course with more content that will get more vitamin B3 as well. Even known, asparagus itself has consumed thousands of years ago. From Roman times, until its time the most widely used in the 17th century and then in the 19th century to the present.

6. Venison 

Deer meat is meat that is quite hard to find in Indonesia. Because venison ternakkan not like lamb or beef. But reindeer meat contains a lot of vitamin B3. As much as 4 ounces of venison contains as much as 8.43 mcg vitamin B3. According to the data the fact that vitamin B3 is able to increase the body's immunity, especially those contained in the deer meat (of course also a factor of vitamins and other substances that are useful to the body venison). If you can taste the venison, do not worry because there are many benefits.

7. Lamb Heart

Especially lamb's liver is also difficult to find than beef, chicken and mutton. The price is certainly too expensive. But usefulness is also guaranteed. The content of vitamin B3 per 100 grams is 16.7 mcg. Exactly meet the needs of vitamin B3 in adults. Even vitamin B3 in modern medicine has been used antibiotics. So taking care of sheep can also nourish the body and keep the body working performance against disease.

8. Beef

Beef contains a lot of vitamin B3. To measure 4 ounces of beef contains 9.25 mcg. For that eating beef is also able to meet your vitamin B3, although not immediately met. Even for a 3-ounce dose only able to meet the needs of as many as 3 mcg vitamin B3 for the body. Of course the choice beef umpteenth time because the price is expensive and vitamin B3nya were not so high. But still worth the consumer because if your finances sufficient, beef could be more delicious than chicken meat.

9. Eggs

Eggs also contain vitamin B3. Divided into two, namely egg yolks and egg whites. 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 eggs themselves are very good for heart health. Eggs can be served in a stew or fried. It's go
od when fried is not too long so that the content of vitamin B3 to completely disappear for too long to cook.

10. Mango Fruit

Most types of mangoes grown in Indonesia. Since both of the form or kind and nice. For medium-size mango, the mango fruits are vitamin B3, 1.5 mcg. Mango also contains vitamin E, vitamin A, vitamin C and beta carotene. Consuming fruits including mango vitamin B3 meet your everyday naturally.

11. Legumes and Grains

Nuts such as peanuts, almonds, mustard seeds contain vitamin B3 also loh. Peanuts, for example, contains vitamin B3 every single onsnya at 3.8 mcg vitamin B3. For grading almonds 3 ounces contains as much as 0.95 mcg vitamin B3. While the mustard seed contains as much as 0.9 mcg vitamin B3 in doses of a tablespoon. Seeds or nuts can be argued that contains the most vitamin B3 can be found. So as to fulfill their needs can use if peanuts almonds and mustard seeds are difficult to obtain.

12. Milk

Milk also contains vitamin B3 is good for the body. Processed milk is mainly produced in the packaging contains vitamin B3 clearly. Because milk contains the amino acid tryptophan which can be used to produce vitamin B3 in the body that had consumed milk. Now many kinds of milk, such as cow's milk, soy milk, goat's milk. Not to mention dairy products and packaging that are mixed with a variety of flavors like strawberry milk, chocolate milk, dairy and even honey.