The Significance of Vitamin B3 — Niacin in the Human Body: An Overview
Hey Folks! Did you know niacin, also known as vitamin B3, is one of the eight water-soluble B vitamins? Yes, our body needs niacin to function properly which we typically get through the foods we eat. Furthermore, much like the other B vitamins, niacin helps to turn the foods we eat into energy.
Niacin is a type of water-soluble B vitamin. It is not stored in our body as water-soluble vitamins dissolve in water. Our body keeps a small reserve of this vitamin, but they have to be taken regularly to maintain the reserve. It is an essential nutrient that we mainly need to get from niacin-rich food sources. As it is a water-soluble vitamin, our body doesn’t store it and excretes any excess of the vitamin through urine. Henceforth, It is important to regularly consume foods with niacin to ensure we are getting enough every day depending on individual dietary recommendations.
Health Benefits of Niacin (Vitamin B3)
- Maintains and Improves Blood Fat Levels in Human Body -Niacin is beneficial in improving blood fat levels by increasing HDL (good) cholesterol and reducing LDL (bad) cholesterol levels in our body. Additionally, It is primarily used to improve blood fat levels in people who cannot tolerate statin drugs.
- Beneficial in Reducing High Blood Pressure Levels in Human Body- Niacin plays a crucial role in releasing prostaglandins or chemicals that help the blood vessels widen, improving blood flow and reducing blood pressure in our body.
- It is Beneficial in Treating Type 1 Diabetes- Niacin protects cells from getting destroyed and lowers the risk of type 1 diabetes (Type 1 diabetes is an autoimmune disease in which your body attacks and destroys insulin-creating cells in your pancreas) in adults and children who have a higher chance of developing this condition.
- It Plays a Crucial Role in Boosting Brain Function- Niacin plays a significant part in providing energy to our body for its proper functioning, if adequate quantities of niacin is not met by the body it can lead to brain fog and even psychiatric symptoms which are associated with niacin deficiency.
- Niacin Intake Improves Skin Health- Niacin-containing foods such as chicken, turkey, brown rice, peanuts help protect skin cells from sun damage, it also prevents certain types of skin cancer as well.
Symptoms of Niacin Deficiency include:
- Tiredness
- Poor circulation
- Stomach issues
- Depression
- Bright redness of the tongue
- Constipation/Diarrhea
- A severe niacin deficiency leads to pellagra, a condition that causes a dark, sometimes scaly rash to develop on skin areas.
Foods Rich in Niacin Content
- Liver — Both beef and chicken livers are some of the best natural sources of niacin. In addition, the liver also contains many other essential nutrients such as protein, iron, choline, vitamin A, and other B vitamins.
- Chicken — Chicken meat, particularly chicken breast, is an excellent source of both niacin and lean protein.
- Turkey — Turkey meat contains varying amounts of all the B vitamins, but is especially rich in niacin which promotes healthy metabolism by helping our bodies convert food into energy.
- Brown Rice- Brown rice is less processed and consists of niacin. In addition to its niacin content, brown rice is also high in fiber, thiamine, vitamin B6, magnesium, phosphorus, manganese and selenium.
- Avocado- In addition to being full of heart-healthy fats, fiber and potassium, avocados are an excellent plant-based source of niacin. They are also an excellent sources of monounsaturated fats, which are beneficial in reducing the risk of heart disease when consumed regularly.
These cookies are soft, moist, slightly sweet and contain healthy fats that can be included in our daily evening snack. Incorporating one or two of these cookies not only swaps out the unhealthy fat for a healthy one, but also adds moisture as avocado has a good content of water in it.
Soft Avocado Cookies
Preparation Time — 20 minutes
Serving Size — 9 Cookies
Ingredients
- Avocado — 1 large
- Canola oil — ¼ cup
- Brown Sugar- ½ cup
- Whole egg — 1
- Egg yolk — 1
- Pure vanilla extract — 1 tsp
- All-purpose flour — 1 cup
- White whole wheat flour or whole wheat pastry flour — ½ cup
- Baking soda — 1 tsp
- Kosher salt — ¼ tsp
- Sunflower seeds (optional) — ½ cup
Method of Preparation
- Preheat oven to 350 degrees F and line a baking sheet. In a food processor, add avocado and process until smooth, about 1 minute.
- Add sugar, egg, egg yolk, and vanilla extract and blend until mixed, about 30 seconds. In a separate bowl, whisk together all-purpose flour, whole-wheat flour, baking soda and salt.
- Fold wet ingredients into dry ones until just mixed. Fold in sunflower seeds, if using. Scoop out 9 cookies using a ¼-cup cookie dough scooper and place on a prepared baking sheet. Bake for 10–12 minutes until golden brown.
Niacin is involved in many bodily processes and it’s important to help our cells grow and function. Our bodies also use niacin to convert nutrients into energy, to make fats and cholesterol and to form and repair our genetic material (DNA). However, niacin deficiency is rare as most people get the recommended amounts of this vitamin from the diet, but it can happen when we don’t get enough niacin from our diets or due to specific health conditions that affect the uptake or metabolism of niacin in our bodies.
References:
https://www.healthline.com/nutrition/niacin-benefits
https://medlineplus.gov/ency/article/002409.htm
https://www.mayoclinic.org/drugs-supplements-niacin/art-20364984
📢 For more on eating right & living healthy, follow us:
