Vitamin B3, or nicotinic acid, is an incredibly important vitamin for the human body, which protects the heart, reducing the level of "bad" cholesterol and at the same time raising the level of "good" cholesterol. Do not think that you can give a similar magic effect to smoking: nicotinic acid is a vitamin, and nicotine is a poison! Products containing B group vitamins are generally rich in nicotinic acid. However, there is a separate list of products containing vitamin B3 in maximum quantities.
Vitamin B3 in foods
Vitamin B3 in a certain amount is contained in almost all products where B vitamins are present. Recall that foods rich in B vitamins include kidneys, liver, animal meat, poultry meat, fish and sour-milk products. Nicotinic acid in these foods is also abundant, especially in the liver, in tuna and in turkey meat.
To the delight of vegetarians and vegans it is worth noting that products containing vitamin B are not necessarily of animal origin. So, for example, the usual vegetable source of this vitamin can be ordinary sunflower seeds and peanuts (preferably not overcooked, but only dried in a pan). Vitamin B in foods is best consumed daily in small portions.
In addition, in whatever products vitamin B3 was not, one should not forget that it is a part of the natural proteins of plant origin, which are represented by a group of legumes (beans, soya, lentils, whatever), and, of course, mushrooms.
Answering the question about the foods in which the B vitamins are in sufficient quantity, it is impossible not to mention unrefined cereals. Ideal option - sprouted wheat. However, if you do not want to waste time creating this dietary product, just a portion of buckwheat or any cereal from unshrunked cereal -
Lack of vitamin B3
If the body lacks this substance, the following symptoms are possible:
- diseases of the gastrointestinal tract and diarrhea;
- cracks in the oral cavity;
- damage to the skin, turning into dermatitis;
- disorders of the nervous system.
If there are violations in your body due to a lack of B vitamins, brewer's yeast will be the best option as an additive to food.