7 April 2022 is celebrated as World Health Day. In this era, everyone is conscious about their health at some level. But sometimes there is lack of knowledge about some important things leads to different diseases.

In this article, we will talk about one kind of vitamin, vitamin B-3. This vitamin is very important to fight with cholesterol. Let's see its other benefits.

What are vitamins?

Vitamins are essential micronutrients present in our food. We require very little amount of it. Lack of these micronutrients may lead to some diseases.

Different types of vitamins

There are different types of vitamins present in nature. All are not essential for human beings. The essential vitamins are vitamin A, vitamin B complex, vitamin C, vitamin D, vitamin E, vitamin K. We get them from proper food.

What is vitamin deficiency?

If we don't eat proper food, then the body lacks these micronutrients, which is called deficiency. This may lead to some diseases called deficiency diseases.

Why this deficiency?

Many people eat unbalanced food. This leads to vitamin deficiency and deficiency of other nutrients. 

Some others eat less than required amount of food. So, they do not get proper nutrition.

Some do not cook the food properly. So, the vitamins get destroyed.

Other name of vitamin B-3

Vitamin B-3 is also called  Niacin

Functions of vitamin B-3

Vitamin B-3 has many essential functions. Some functions of vitamin B-3 are

1. It helps in healthy functioning of nervous system and brain.

2. It controls cholesterol levels. 

3. It stimulates hormones.

4. It helps in metabolism of protein and carbohydrates

5. It helps in normal functioning of gastrointestinal tract.

6. It promotes healthy skin hair, eyes and liver.

Deficiency symptoms

If we lack vitamin B-3, our body shows some signs. They are called deficiency symptoms. Some of them are

1. Indigestion

2. Skin inflammation

3. Red scaly patches in sun exposed areas

4. Mouth inflammation

5. Mouth sores

6. Cracked skin

7. Dry scaly patches

8. Amnesia

9. Diarrhea

10. Cold sensitivity

11. Disorientation

12. Fatigue

13. Painful swallowing

14. Tongue inflammation

15. Decreased concentration

16. Dementia

17. Depression

18. Dermatitis

19. High cholesterol

20. Loss of appetite

Food suggestions

Foods are an essential source of vitamins. Some sources of vitamin B-3 are

For vegans

Avocados, dates, potato, tomato, broccoli, green leafy vegetables, carrot, sweet potato, asparagus, mushroom, whole wheat, fortified cereals, peanut, legumes, saltbush seeds, groundnuts

Non-veg/lacto sources

Milk, egg, tuna, salmon, chicken breast, turkey, beef Liver

How to avoid deficiency?

Eat right amount of balanced diet with proper cooking technique. Try to eat the vegetables and fruits in their raw form. If cooking is required, cook it in such a manner that the nutrients remain in intake.

When to see a doctor?

When you feel something wrong with your body, go to a doctor. Have a vitamin diagnosis. If the report suggests a deficiency, take medication with the help of a doctor. Don't take Vitamin tablets without proper diagnosis. It may lead to vitamin intoxication

Vitamin B-3 intoxication symptoms

Excess consumption of vitamin B-3 may lead to

1. Skin flushing

2. skin itching

3. gastrointestinal disorder

4. Flushing

5. Nausea and vomiting

6. Skin rashes

7. Liver toxicity

8. Elevation of uric acid

Suggestion

In most of the cases, we get required amount of vitamins from our food. If we have some deficiency, we first have to change our food habit. For elderly people, the capacity of digestion and absorption decreases. So, they may require some medication.

Note: Things in this article are for information purpose and not for medical purpose.