Vitamin B3 Overview
Vitamin B3 is also known as niacin.
Health Benefits of Vitamin B3
Vitamin B3 is essential for helping lower blood cholesterol levels. In moderate doses, niacin also helps increase blood levels of HDL. It helps detoxify the body of many poisons, including narcotics. Niacin has also been proven to help treat schizophrenia.
Vitamin B3 Deficiency Symptoms
Inadequate intake of niacin can lead to a disease called pellagra, whose symptoms include dementia and eventually death. Moderate niacin deficiency symptoms include temper tantrums, aggressive behavior, restlessness and hyperactivity. Other deficiency symptoms include diarrhea, red skin rashes, headache, irritability, depression, dizziness, delusions, loss of appetite and weight, insomnia, sore mouth or tongue and fatigue.
Foods Rich In Vitamin B3
Niacin is found in both plant and animal foods.
Plant sources of niacin include millet, barley, buckwheat groats, brown rice, almonds, whole wheat flour, tahini, couscous, split peas, adzuki, navy, kidney and mung beans, quinoa, lentils, pumpkin seeds, almond butter, Brazil nuts, potatoes, cashews and cornmeal. Peanut butter, peanuts, brewer's yeast, wheat germ, chia, sesame and sunflower seeds are the top sources of niacin.
Fruits containing niacin include avocado.
Animal sources of niacin include grass fed beef, turkey, chicken, liver and tuna.
Vitamin B3 Rich Recipes
Fabulous Beef Tenderloin
3lb beef tenderloin
3/4 cup soy sauce
1/2 tbsp butter
Preheat oven to 350 degrees F (175 degrees C).
Place roast into a shallow, glass baking dish. Pour soy sauce and melted butter over the tenderloin.
Bake in preheated oven for 10 minutes, then turn the roast over, and continue cooking 35 to 40 minutes, basting occasionally until the internal temperature of the roast is at 140 degrees F (60 degrees C) for medium. Or, cook to your desired degree of doneness. Let meat rest for 10 to 15 minutes before slicing.
Source: https://www.eatthismuch.com/recipe/view/fabulous-beef-tenderloin,36689/
Grilled Cilantro Lime Chicken
1 avocado
2 limes
1/4 tsp black pepper
1/2 tsp salt
1 inch chopped ginger
4 boneless chicken breasts
6 sprigs fresh cilantro
3 TBS fresh cilantro
2 limes
2 TBS olive oil
1/2 tsp sugar
Place the chicken breasts between two piece of plastic wrap or wax paper and pound to an even thickness with a meat mallet or rolling pin.
Mix the olive oil, lime zest, lime juice, cilantro, sugar, salt and pepper together in a large bowl. Add the chicken and massage the marinade into the chicken. Cover and chill for at least 30 minutes, and up to 4 hours or overnight.
Preheat the grill for medium high heat. Remove the chicken breasts from the refrigerator. Remove them from the marinade and pat them dry with paper towels. Coat the chicken breasts with some olive oil. Soak a paper towel in a little more oil and use tongs to wipe the grill grates. When the grill is hot, place the chicken breasts on the grill. Grill for a few minutes on each side, until cooked through.
Source: https://www.eatthismuch.com/recipe/view/grilled-cilantro-lime-chicken,57152/
Roasted New Potatoes
1 tsp fresh rosemary
1/4 tsp salt
18 medium red potatoes
2 tbs olive oil
1 dash black pepper
2 cloves garlic, minced
Clean potatoes, then cut in half or quarters.
Preheat oven to 450F. Place potatoes in a mixing bowl. Sprinkle on salt and pepper. Add olive oil, rosemary, and garlic. Toss until potatoes are well coated.
Spread potatoes out on a single layer of a baking pan. Roast for 40 minutes, or until potatoes are cooked through and browned. Serve immediately.
Source: http://www.cottercrunch.com/everything-but-kitchen-sink-soup-gluten-free/
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