Vitamin B3
Vitamin B3, or niacin, is one of the most important vitamin B groups. It is one of the vitamins that melt in the water, tolerate high temperatures, are not affected by sunlight or light sources, oxidative factors do not affect it, Cooking or storage. It is called nicotinic acid.
The body can make vitamin B3, using tryptophan, and lead to the lack of the body to many diseases, such as Bellagra disease, but increase in the body, leading to a number of problems in the body such as some damage to the liver and bile duct, and expand the size of arteries and veins and expansion, The skin color becomes red, due to increased blood flow to the brain, and several gastrointestinal disorders, such as diarrhea, vomiting, high acidity in urine, and high blood sugar.
Sources of Vitamin B3
- Leafy vegetables, such as parsley, coriander, watercress, spinach, hibiscus, and dandelion.
- Tomatoes.
- Milk and dairy products.
- Islands.
- Red meat, such as mutton, veal.
- eggs.
- Fish meat, such as sardines, tuna, salmon, mussels, shrimps, seafood in general, and poultry meat.
- Dates.
- Legumes, such as beans, beans, peas, and whole grains, such as wheat, nuts, such as peanuts, almonds, and lentils.
- Mushrooms Mushrooms.
- Potatoes.
- Manga, the most fruit varieties contain vitamin B3.
Benefits of Vitamin B3
- Prevents cardiovascular disease, reduces its hardening, activates blood circulation, prevents heart attack, reduces the level of lipoproteins in the blood, and prevents clots.
- Lowers the level of harmful cholesterol in the body, and raises the level of beneficial cholesterol.
- Reduces the risk of diabetes, because it contains niacinamide, which delays the need for insulin.
- Vitamin B3 helps protect the body from osteoporosis.
- Delays skin aging, gives it flexibility, health, vitality, and prevents the appearance of acne.
- Increases the speed of blood circulation in the scalp, which helps strengthen hair follicles, increase the length, stimulate growth, and prevent falling.
- Vitamin B3 helps stimulate memory function and increase concentration.
- Strengthens nervous system and nerves.
- Vitamin B3 contributes to the normal growth of children.
- Contributes to the production and manufacture of red blood cells.
- Vitamin B3 helps to complete oxidation processes within the cells of the body.
- Helps in the metabolism, for carbohydrates, fats, and proteins.
- Contributes to the production of sex hormones, especially those related to stress.