- Vitamin B3
- Vitamin B3 or niacin is an essential nutrient and is responsible for various body functions.
- Niacin addresses a number of health issues like heart attack, high cholesterol and other cardiovascular diseases.
- Deficiency in Niacin can lead to dermatitis, dementia, amnesia, fatigue, restlessness and depression.
- An overdose of niacin can lead to skin rashes, dry skin and various digestive maladies and overdose can also lead to liver damage.
- The RDA for niacin is 16 mg per day for men and 14 mg per day for women.
Foods rich in vitamin B3
Eggs are not just a good source of proteins and minerals but also contain high level of niacin. A large egg contains 7 percent of the daily amount of Vitamin B3 that we need.
Beets are a great source for antioxidants and detox support. This makes them one of the best foods for liver. Beets are also known as one of the best vegan sources of niacin. 100 grams of beet contains 0.334mg of niacin.
Celery is commonly regarded as a food to ward off gall stones but little is known of its high Vitamin B3 content. Just one cup of raw celery will gives approximately 34mcg of Vitamin B which accounts for 2% of our daily Vitamin B need.
- Vitamin B5
- Vitamin B 5, also known as pantothenic acid is necessary for individual health.
- Vitamin B5 turns carbohydrates into energy processing food.
- It supports adrenal glands helping humans to respond to high stress and continual stress factors.
- Vitamin B5 deficiency can lead to fatigue and weakness as well as tingling sensation in the limb.
- It is found in different sources leading to nutritional experts naming it as “universal element”.
- The RDA of Vitamin B5 for men is 1.3 mg and 1 mg for women.
Foods rich in vitamin B5
This green vegetable contains a very high amount of pantothenic acid. Try to eat lightly steamed broccoli as they stand for a better chance in getting most of the nutrients originally packed in the food. Boiling broccoli causes most of the nutrient to leach out in the water.
This naturally occurring food is a good source of Vitamin B5 and other important nutrients. Cooked mushrooms provide 3.6 mg per 100 grams serving. Avoid eating wild mushrooms as they contain poisonous substances which can cause harm to health.
Whey powder is a common addition to breads. Whey powder smoothies are mostly used by gym goers and body builders for its high nutrient content. It is often used in baked goods and processed cheese. 100 grams of whey provides 5.6mg of Vitamin B5 which accounts for 5% of our daily Vitamin B5 content.