Nice Food Recipes

Introduction

One of the most essential nutrients for human health is niacin, better known as Vitamin B3. Adult men need approximately 20 mg per day, while women will need a bit less to sustain: 15 mg per day. A deficiency can have some nasty consequences both mental as physical: Depression, diarrhea, alcoholism and suicidal tendency. Therefore, it is recommended that if you are vulnerable for deficiencies, to note down every day how much niacin you have consumed. The purpose of this article, therefore, is to give some practical information about niacin rich food.

Deficiency

There are some conditions that will aid in developing a deficiency. For example, alcoholism can destroy Vitamin B3 in your body. So if you go on vacation and binge drink for a week without eating healthy foods, you could easily develop the symptoms of a niacin shortage. Some people falsely assume that if you eat niacin rich foods once a week in bulk, this will be enough for the whole week. This is not true, since the body cannot store Vitamin B3, and therefore it is advised to stick to 15-20 mg per day. Other things that can have a negative influence on niacin are: Caffeine, nicotine and refined sugars.

Niacin rich food

You can consume niacin both naturally and in supplement form. However, it is recommended to obtain your niacin dose naturally, since these foods generally also contain other vitamins you will need to function properly. The following foods are recommended to boost your niacin intake:

1. Chicken Breast
2. Tuna and Salmon
3. Shiitake mushrooms
4. Milk, yoghurt and quark
5. Eggs

Fortunately, there are also some foods for vegetarians that contain lots of Vitamin B3. These foods contain less niacin than the previously described sources, but are still very good for your health:

1. Liver
2. Asparagus
3. Halibut
4. Venison

Niacin side effects

However, it is recommended to note everything you eat down in a notepad. If you consume too much niacin, it can lead to some uncomfortable feelings. If you eat more than 50 mg per day, the phenomenon of niacin flushing may occur. This entails that your skin will redden and you will feel a tingling and burning feeling in the chest. These feelings can last for approximately 30 minutes, depending on the intake.

Fortunately, there are some things you can do about it. First of all, be sure to drink enough water. Also it is recommended to take in an aspirin 30 minutes prior to your niacin rich meal. Finally, some Vitamin C can reduce the unease. Go to the toilet a lot during the period of niacin flushing.

Niacin overdose will rarely lead to death. Only amounts above 200,000 mg can become toxic. Niacin flushing is not bad per se, because it also improves your cholesterol and it can remove toxic waste from your body that was stored in the fatty tissues.