Vitamin B3: A Super Weapon for Superbugs

Helen Holmes August 29, 2012

Antibiotics are well-regarded when it comes to killing disease-causing microorganisms. But some of these drugs develop resistance against certain types of bacteria, particularly the Staphylococcus aureus. Good thing, scientists found a super weapon that boost the cell’s immunity against this super bug. Guess what – it is vitamin B3!

The study carried out by the experts from Oregon State University and published in the Journal of Clinical Investigation, found that high dose of vitamin B3 appeared to turn on antimicrobial genes, enhancing the immune cell’s killing power. According to one of the researchers, Prof Adrian Gombart, their findings are very significant although more studies are needed to be done to support their findings.

Vitamin B3 or niacin is an essential nutrient that is required for certain biological processes such as fat regulation, lowering down of cholesterol and maintaining blood sugar levels. Even just a slight deficiency in niacin can lead to a range of physical symptoms including fatigue, irritability, anxiety, poor concentration, and so much more.

There are plenty of foods that are high in vitamin B3. Here are some of them:

1. Yeast extract spread

Sure you have some of this in your kitchen. Yeast extract is a good source of various vitamins and minerals including thiamine, folate, vitamin B12 and B6. A hundred-gram serving contains whopping 97mg of niacin which is 485% of the recommended daily value!

2. Liver

Between mayo and liver spread, choose the latter if you’re trying to elevate vitamin B3 in your body. Lamb liver contains the most niacin, having 16.7mg per 100g of serving which is more than the recommended daily requirement.

3. Peanut

If you feel like having some chips for snack, pop in peanuts instead. Peanuts are not just high in niacin but also contain great amount of zinc, vitamin E, vitamin B9 or folate, magnesium and copper. You’ll get 49.9mg of vitamin B3 in a hundred-gram serving of peanuts which is 75% of the daily recommended value. Choose roasted peanuts instead of the fried ones for a healthier treat.

4. Lean chicken meat

The next time you have vegetable salad, top it with chicken strips. The lean parts of chicken (breast and tenders) have 12.4mg of niacin which constitutes 62% of the suggested daily requirement.

5. Sun-dried tomatoes

These tasty and healthy treats are fully packed with potassium, iron and of course, vitamin B3. A hundred-gram serving of dried tomatoes gives you 9.1mg of niacin.

6. Bran

Whole foods like brown rice, whole wheat bread, and bran are rich in vitamin B6 and B3. Wheat bran contains 13.6mg of niacin per 100g serving.

7. Turkey breast

The lean part of turkey meat isn’t just delicious; it is good for your health too. It also has vitamin B2 and B6. Turkey is very lean, even leaner than the skinless chicken. It has a wonderful and appetising taste and nutritional value that makes it a great meat option all year round.

8. Mushrooms

Here’s another reason to fill your home-made pizza with lots of mushroom. Mushrooms are the second known and only known edible source of vitamin D. It is also high in vitamin B2 and B3.

9. Bacon

As long as you keep it small, bacon can be a healthy food option. A slice of bacon has 0.93mg of niacin while a hundred-gram serving of it has 11.mg which is equivalent to 58% of the suggested daily value. It’s high in cholesterol so eat bacon occasionally.

10. Fish

Vitamin B3 can also be found in fish and other seafood. Salmon has 16.8 mg of niacin while tuna has 18.76 mg. Anchovy has 19.9 mg. They are also rich in vitamins B1, B2, B6, and B12.

11. Paprika

Give your dish some spicy tang by sprinkling paprika. This peppery ingredient is commonly used in pasta sauces and curies. Paprika contains vitamins A, B1, B2, B6, E, and K and potassium. You can get 15.3mg of niacin or 77% of the daily recommended value by consuming just a single teaspoon of it.

Source of this article:

Vitamin B3 ’helps kill superbugs’, BBC News