Vitamins are essential nutrients which help your body function correctly. There are 13 of them, including A, C, D, E, K, and B. Vitamins have different jobs to help keep the body working effectively. Some support the treatment of diseases, while others are crucial for transforming food into energy or helping fix cellular damage.
Vitamin B12, or cobalamin or cyanocobalamin, is one of the eight essential B vitamins humans need for protein metabolism and several other important functions. Your body does not produce Vitamin B12 on its own. You can acquire it by eating clams, eggs, red meat, dairy products, salmon, fortified food, organ meats, shrimp, chicken, and tempeh.
Another important nutrient for the body is Vitamin B3 or niacin. The effects of niacin go beyond the simple scope of nutrition and produce substantial positive benefits that are scientifically proven, such as:
1. Heart health watchdog
Niacin is considered one of the most powerful cholesterol-balancing agents. Studies have shown that it might raise ‘good’ HDL cholesterol by as much as 30% while lowering ‘bad’ LDL levels. For Indians, where heart disease accounts for nearly 25% of deaths, this benefit becomes very important.
2. Cognitive function enhancer
Your brain needs niacin for proper functioning. Adequate levels of niacin improve cognitive functions and may even reduce the risk of age-related mental decline. It is essential in nerve signalling and is associated with improved memory and mental acuity.
3. Skin health promoter
Niacin maintains the integrity of the skin’s barrier. It alleviates inflammation and protects the skin from sun damage while benefiting common skin issues. It may be especially helpful in reducing hyperpigmentation, an area of significant concern for Indian skin.
4. Blood sugar balancer
In a country where over 101 million adults suffer from diabetes, the role that niacin plays in glucose metabolism is crucial. Several researchers have suggested that balanced levels of niacin can enhance insulin sensitivity and support better blood sugar control during appropriate medical treatment and lifestyle management.
These benefits show the importance of maintaining optimal levels through diet or supplementation under appropriate medical supervision for an overall healthy existence. You should consume Vitamin B3 foods like chicken breasts, tuna, groundnuts, brown rice, green peas, and sweet potatoes. Some niacin will leach out during cooking, especially when cooked in water. Cooking by dry heat, such as roasting or grilling, will retain the most amount.
Niacin during pregnancy
Healthy amounts of niacin during pregnancy are crucial for the mother and her unborn child. The recommended daily allowance maybe 18 to 20 mg during lactation, thus nourishing the child’s developing nervous system while maintaining the mother’s energy.
Conclusion
Supplements may have their place, but food-first is often the safest and most sustainable strategy. Listen to your body, consult healthcare professionals when needed, and make informed choices.
