Vitamin B3 or niacin is a water-soluble vitamin that the body cannot produce and cannot store. Eating foods that contain vitamin B3 regularly is important. The recommend daily intake is approximately 16 milligrams for men and 14 milligrams for women. Vitamin B3 helps reduce water retention, improves skin radiance and evens out skin tone. It also helps repair and restore the skin’s moisture barrier so it can function optimally to reduce moisture loss.
It’s also a natural collagen and elastin booster, which are known to keep skin firm and smooth. Vitamin B3 also helps reduce the signs of aging, giving you a more youthful appearance, and is especially great for dry or sensitive skin.
Examples of foods high in vitamin B3 that can be nearby include:
Chicken breast: 100 grams of chicken breast provides approximately 13 milligrams of vitamin B3. In addition to being high in vitamin B3 ทางเข้า ufabet https://ufabet999.app, chicken breast also contains a high amount of protein and is a suitable choice for those who are controlling their weight, as chicken breast is considered a low-calorie food.
Avocado: One medium avocado is rich in niacin or vitamin B3, about 3.5 milligrams. In addition to niacin, avocado also contains monounsaturated fat, which is considered good fat. Eating it helps reduce bad fat levels, reducing the risk of heart disease. In addition, avocado also helps reduce good cholesterol levels.
Tuna: 100 grams of tuna provides about 13 milligrams of vitamin B3. In addition to vitamin B3, tuna is a food that provides many other good nutrients, including protein, omega-3 fatty acids, vitamin B6, vitamin B12 and selenium. There are also other types of fish that are high in vitamin B3, such as salmon and catfish.
Peas: 145 grams of green peas are rich in niacin or vitamin B3, about 3 milligrams, as well as fiber and antioxidants that when eaten will help reduce the risk of cancer, promote the growth of bacteria in the intestines, and importantly, help reduce cholesterol levels as well.
In addition, it must be understood that vitamins are not the main choice for treatment or prevention of disease. They are only an aid in restoring and nourishing the body, which must be combined with taking care of yourself properly by eating nutritious food, exercising regularly, getting enough rest, reducing alcoholic beverages, and quitting smoking. This will help strengthen our body’s immune system to work fully and efficiently.