Our body needs many minerals and substances every day to function at its best. For example, to fill up on iron and Vitamin B this is the ideal meat to choose. Or we can try this easy-to-cook fish which is a concentrate of essential substances for health. Fortunately for us, the traditional Mediterranean diet is very rich in almost all the necessary micronutrients. In some cases, however, we fail to integrate them well. And the symptoms of any shortcomings are felt very clearly. Nervousness and headaches could be the alarm bells of a deficiency of this vitamin. Let’s see what it is. But above all, let’s try to understand how to reintegrate it into our daily diet.
Nervousness and headaches could be the alarm bells of a deficiency of this vitamin
It happens to many of us in this period to be often nervous or struggling with annoying headaches. If we do not suspect that we have serious problems, so we always refer to the doctor’s consultation, perhaps we are short of a fundamental vitamin. We are talking about Vitamin B3, also known as niacin.
Vitamin B3 serves the body to oxygenate the cells, protects the skin and is very useful for the functioning of the circulatory and nervous systems.
A lack of this vitamin is not easy to diagnose. In addition to nervousness and headaches, nausea and loss of muscle tone are also among the symptoms of deficiency.
But we mustn’t be scared. If we recognize any of these signs we should go to the doctor. It will be he who will show us the tests to do and establish a possible diet to replenish Vitamin B3.
What is the daily requirement of Vitamin B3 and where can we find it
According to the guidelines of the Italian Nutrition Society, the need for Vitamin B3 varies with age. It goes from 7-12 mg needed for children up to 10 years to reach 18 mg for adults.
Fortunately for us it is a need that we can easily satisfy with the diet and without the need for supplements. In fact, we can find high concentrations of B3 in seasonal vegetables such as spinach or peanuts. Or in the very common white meat, in beef liver and in fish such as tuna and salmon.
Be careful, however, not to overdo it. An excess of B3 could cause intestinal problems, itching and pain in the abdomen area.
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(We remind you to carefully read the warnings regarding this article, which can be consulted WHO”)