Vitamin B3
Nicotine is the other form of vitamin B3, so it turns from one form to another, which is one of the necessary nutrients in food, and the lack of causes of Balaghar disease, and raises Of the proportion of high-density lipoproteins, so it reduces the incidence of cardiovascular disease.
Vitamin B3 is an essential nutrient for water solubility. Its function is to convert carbohydrates into energy, thus spreading energy from cells to all parts of the body. It also maintains the integrity of blood cells. This is why you should add plenty of niacin in a regular diet. The extra energy, therefore, gives the person an activity and shine throughout the day.
For the benefits of vitamin B3 health, it is recommended to consume a small amount of it, and also prefer to eat enough vegetables and fruits, and food necessary for the body, especially adults, and over the age of fifty, to prevent possible shortcomings; where children take 2-12 mg daily, Women are 14 milligrams per day, men 16 milligrams a day, pregnant and lactating women 18 milligrams per day, and the maximum intake is 35 milligrams per day.
Where is Vitamin B3?
Vitamin B3 is a natural substance found in the following foods:
- Meat.
- Poultry.
- Eggs, and yogurt.
- Green vegetables, carrots, tomatoes.
- Fish.
- Avocados, and dates.
Benefits of Vitamin B3 Health
- Reduces the level of cholesterol in the blood efficiently, which helps to reduce lipoprotein, so entering the body regularly benefits both the liver and arteries.
- Prevents atherosclerosis; it produces histamine compound, which in turn dilates the blood vessels, and increases the speed of blood circulation in the body, which activates daily functioning properly.
- Prevents diabetes, because it contains the niacinamides behind insulin requirements.
- Nicanamide also treats drugs with high effectiveness, taken orally.
- Prevents osteoporosis.
- Vitamin B3, which is found in eggs, green vegetables, beans, milk, and grains, reduces the aging to a very large extent.
- Maintains the health of the skin, by making it soft, glowing, improves its efficiency, also prevents the appearance of pimples, acne, and increases skin moisture.
- Scientific studies have shown that vitamin B3 prevents skin cancer.
- It develops hair, prevents falling.
- Maintains the integrity of the nervous system and digestive system to do their job well.
The effects of vitamin B3 are negative
Despite its multiple benefits, but taking high doses of it causes negative effects, namely:
- Stomach disorders, so it is best to eat it with food.
- Redness of the skin.
- Changes in heartbeat.
- Muscle damage, liver problems, and low blood pressure.
- Headaches.
- Vomiting and diarrhea.