Vitamin B3, better known as niacin or vitamin PP, is one of the key ones for the functioning of the nervous and cardiovascular systems. It was discovered as the third among the B vitamins, and its other name – “PP” – comes from the English “Pellagra-Preventing factor”, because it is it that protects against pellagra. This disease is manifested by skin lesions, digestive problems, weakness and mood disorders.
The benefits of niacin go beyond preventing pellagra. It helps the body convert carbohydrates into energy, is involved in the production of hormones (insulin, cortisone, sex hormones), supports the brain, digestive and nervous systems, and has a positive effect on the condition of the skin.
The recommended daily intake of niacin for adults is about 14 mg for women and 16 mg for men. Pregnant women, nursing mothers, and people recovering from illness may need more.
The best sources of vitamin B3 are:
– liver (a serving of beef liver covers almost the entire daily requirement),
– chicken fillet,
– tuna and salmon,
– lean pork,
– peanuts, avocados, potatoes,
– green peas and brown rice.
A balanced diet that includes these foods will help provide the body with the necessary amount of niacin daily and avoid serious health problems.
