Also known as B3, niacin has many beneficial properties and food with niacin should be included in the diet as part of a healthy lifestyle. Niacin supplements and food with niacin have been lauded for being able to lower the cholesterol naturally.
Food with niacin often rivals prescription drugs in this case, and a lowered cholesterol count is the niacin benefit seen. Not only does niacin lower cholesterol levels, but it also raises the level of good cholesterol present in the system, proving the full niacin benefit.
Food with niacin may ultimately play a part in reducing heart attack risk and can help to prevent or treat several disorders including arthritis and relieving arthritic pain and stiffness.
Niacin can be useful in the treatment of mild to severe depression, allowing sufferers to experience the benefit of niacin with an elevated and balanced mood.
Food with niacin increases energy, as gastrointestinal problems are addressed and food is properly digested. Food nutrients in food with niacin deliver full energy components to all body cells due to food with niacin.
Niacin is essential for an optimum nervous system and food with niacin also helps to produce and regulate sex hormones, another niacin benefit. A rare defiency of niacin is seen in the disease Pellagra that occurs when insufficient niacin occurs in the diet, robbing the system of the niacin benefit. Producing bad breath, diarrhea and a nervous disposition, this severe lack of niacin produces dermatitis, depression and anxiety among its symptoms. Quick relief from Pellagra is found when one introduces food with niacin into the diet found naturally in liver, lean meat, kidney, fish and poultry.
The niacin benefit can also be obtained with multivitamin supplements, which are non-toxic and provide the full niacin benefit necessary for good health.
Food with niacin contains nicotinic acid, which affects the neurotransmitter receptors, especially those involved with skeletal muscle.
Dietary Sources of Foods with Niacin Include:
Food - Niacin (mg)
Beef liver, 3.5 oz cooked - 14.4
Peanuts, 1/2 cup - 10.5
Chicken, white meat, cooked - 13.4
Tuna, canned in water, 3 oz - 11.8
Salmon, 3.5 oz cooked - 8.0
Flour tortilla, 10" - 2.6
Pasta, 1 cup cooked - 2.3
Mushrooms, raw, 1/2 cup - 1.7
Barley, 1/2 cup cooked - 1.6
Corn, yellow, 1/2 cup - 1.3
Mango, 1 medium - 1.5
Lentils, 1/2 cup cooked - 1.4
Sweet potatoes, 1/2 cooked - 1.2
Peach, raw, medium - .9
Carrot, raw, medium - .7
Corn grits, instant, 1 pkt - 6.8
Ground beef, 3.5 oz cooked - 5.3
Cheerios, 1 cup - 5.0
Peanut butter, 2 Tbl - 4.4
Almonds, 1/2 cup - 1.4
Potato, baked with skin - 3.3
Bagel, plain, 2.5 oz - 3.3
The RDA for Niacin
The recommended daily intake of niacin is just a mere 14-16 mg for adult women, 16-20 mg for men. This small amount can easily be taken from the daily diet. However, those who are deficient (for one reason or another) would need a lot more than just this RDA amount. In the same way, women who are pregnant or breastfeeding slightly need a lot more.
We should remember that the niacin benefit in food could be lost through vigorous food processing, taking sleeping pills and drinking alcohol, which destroys the niacin benefit.
A varied diet rich in food with niacin can combat many problems including acne.
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