The important of Vitamin Niacin (vitamin B3) (FD29082020-1)

The Importance of Niacin (Vitamin B3)
- every part of the body need it to function properly.
- help lower cholesterol, ease arithis, boost brain function



Function of Vitamin
- aid enzymes to covert food into energy
- regulate blood sugar
- help nervous system function properly
- maintain healthy brain cell
- promote sleep that cause by depression
 

Sign of Deficiency:
- memory loss , mental confusion
- fatigue
- depression
- headache
- diarhhae
- skin problems
- amnesia
- death (if left untreated)
- anxiety
- restlessness
- poor concentration
- bright red tongue
- constipation


Sign of Over-nutrients:
- skin rashes
- dry skin
- liver damage
- high blood sugar level
- type II diabetes
- birth defects risk


Daily Recommend Intake:
men above 14 years old : 16mg per day
women above 14 years old : 14mg per day


 Vegan food sources:
- peanuts - dry roasted - 14.4mg per 100g
- lentils
- portabella mushroom - 6.3mg per 100gram
- brown rice - 2.6mg per 100g
- avocado
- green pea
- sweet potato
- bran
- orange juice drink - 1 cup - 12.5mg




Other Noteworthy point:
Niacin is water soluble.
- overdoes is rare except when taken in supplements.


Reference:
https://www.healthline.com/nutrition/niacin-benefits#section5
https://www.myfooddata.com/articles/foods-high-in-niacin-vitamin-B3.php 



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*All credits of the information in this page & post goes to the respective author and publisher provided in the reference link

Author note: This post information are based on what the author know and read so far. Therefore reader are encourage to do their own fact finding and checking from trusted source of information.

1 ounce = 2 tablespoon
1 cup = 8 ounces
2 tablespoon = 30 gram
100 gram = about 7 tablespoon

*reader are advise to check the latest information of the nutrients quantity in the food from time to time. This is due to the buddhist teaching belief that the nutrients in food will decrease overtime as there are too many evil deeds (wrong doing, evil deeds according to buddha teaching) are commited by human in this earth.