The winners are:
- Beef Fillet
- Whole Wheat
- Dried, ground Buckwheat
- Mushrooms
- Lamb.
The best groups
- Meat
- Fish
- Breakfast cereals
- Products deriving from cereals.
What is Niacin & why is it important?
Niacin or Nicotinic acid is another member of the vitamin B family and is known as Vitamin B3
What is the recommended daily dose?
The daily dose for niacin is 20mg calculated on a 2000 calorie diet. The limit is set to 35mg because more might cause skin to become red.
Foods containing Vitamin B3
Yellowfin Tuna
Yellowfin canned tuna apart from being an excellent source of niacin it also provides us with protein, selenium, vitamin B12 & pantothenic acid. A study conducted by the National institute for occupational safety and health observed how Niacin protects airplane pilots from the ionizing radiations that hit them. Pilots who followed a diet consisting of foods rich in niacin such as tuna showed less chromosomal damage compared to others.
Chicken Breast
Chicken breast is a very good source of Niacin & protein it also contains Choline, pantothenic acid & selenium. White meat has almost double the content of Niacin compared to red meat so it eat it often. Chicken breast has also a very low level of cholesterol, approx 73mg.
Veal
Veal is a very good source of Niacin, protein, riboflavin, Vitamin B12 & Zinc. A spanish research showed that who consumed regularly Lean white meat cuts Had a lower level Of LDL cholesterol by an average of 5.5%.
Red Salmon
Red Salmon provides us with a good dose of Niacin, protein, selenium, Vitamin B12, vitamin D, Choline, Omega 3, thiamine & vitamin B6. Another spanish study showed how pregnant women increased notably their antioxidant defenses when consuming 2 portions of Salmone weekly compared to others that did not.
Swordfish
Swordfish is a very good source of Niacin, protein, vitamin D, choline, vitamin B6 & B12 and also omega 3, however pregnant women, women who are breast feeding & little children should not eat swordfish due tio its high mercury content.
Take a look at our tried and tested method: Anti-Diet
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