Vitamin B3, Niacin Rich Recipes | Vitamin B3 Rich Indian Diet | Indian Foods High in Vitamin B3, Niacin |

Vitamin B3, Niacin Rich Recipes | Vitamin B3 Rich Indian Diet | Indian Foods High in Vitamin B3, Niacin. Vitamin B3 or Niacin is a water-soluble vitamin which include both nicotinic acid and nicotinamide. It has many robust health benefits. It works in close association with vitamin B1 (thiamine) and vitamin B2 (riboflavin) in cell metabolism and helps in energy synthesis.

7 Benefits of Vitamin B3, Niacin

1. Helps in cell metabolism and helps in energy synthesis.
2. Brain functioning and improving mental health
3. Healthy skin formation and thus preventing wrinkles and skin diseases
4. Maintaining healthy nervous system
5. Treating high blood cholesterol levels
6. Reducing high blood pressure
7. Treating diabetes

Want to include them in your diet? Try making these ingredients a must add-on to your diet.

17 Foods rich in Vitamin B3, Niacin

	Food Ingredient	Niacin content (mg/100 gm)
1.	Roasted groundnuts	19.9
2.	Sesame seeds	14.3
3.	Barley	5.4
4.	Broken wheat (dalia)	4.8
5.	Sunflower seeds	4.5
6.	Almond	4.4
7.	Wheat flour	4.3
8.	Rice flakes (poha)	4.0
9.	Jowar	3.1
10.	Toovar dal	2.9
11.	Chick peas (kabuli chana)	2.9
12.	Green moong dal	2.4
13.	Bajra	2.3
14.	Whole moong	2.1
15.	Rice	1.9
16.	Lotus stem (kamalkadi)	1.9
17.	Walnut	1.0

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A nutritious diet which comprises of variety of whole cereals, pulses and healthy nuts doesn’t lead vitamin B3 deficiency. However in extreme cases the deficiency is termed as Pellagra. Symptoms of vitamin B3 deficiency include fatigue, weakness, skin problems, diarrhea and sometimes depression.

Make the utmost benefit of our tried and tested recipes shared herewith to ensure your daily intake of vitamin B3.

Top 5 Vitamin B3, Niacin Rich Recipes

1. Indian style couscous is a flavourful salad in which couscous is enhanced with chopped veggies, coriander and mint, along with a dash of lemon juice. The ingredients accompanying the couscous pull in sufficient Vitamin C to enhance the absorption of iron and improve blood circulation. it also lends vitamin B3.

This lemon mint couscous is a good way of adding some fibre to your diet as well. This key nutrient benefits diabetics as well as heart patients. This healthy minty couscous salad is brimming with many antioxidants too! From ‘allium’ in spring onions to ‘lycopene’ in tomatoes, these antioxidants are a means of fighting free radicals in our body and in turn protecting our body organs.

A word of caution! Since vitamin B3 is a water soluble vitamin, when cooking with grains, pulses and dals, do not wash them too many times. This would result in loss of vitamin B3 in the drained out water.

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2. We have made this simple recipe of Bajra roti by kneading bajra flour with little whole wheat flour together with little salt. Whole wheat flour makes rolling and binding bajre ki roti easier. Knead the dough with warm water as the dough become pliable and easy to knead and roll. This helps in getting pearl millet roti a soft texture.

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The Rajasthani bajra roti are thickly rolled, cooked on a tava and then roast over open flame till brown spots appear. Traditionally white butter also known as makhan is smeared on it or if that is not available you can use ghee.

How To Make Homemade White Butter, Safed Makhan Recipe

3. Homemade almond bread without eggs is a very healthy for all. Made mainly from almonds or almond flour and some flax seeds. Almonds are rich in B complex vitamins such as Vitamin B1, Thiamine, Vitamin B3, Niacin and Folate which plays an important role in the brain development. Almonds balances your cholesterol levels. almonds have a very low glycemic index and good for diabetics. Flax seeds are high in soluble and insoluble fibre which prevents surges in blood sugar levels.

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4. Think chikki, and peanut is the first option that comes to mind! Indeed, the combination of peanuts and jaggery, prepared in a crisp and exciting form, is a time-tested and ever-popular snack, which has won the hearts of Indians and others. Here is a detailed step-by-step recipe that shows you how to make groundnut chikki at home and gain some vitamin niacin too.

Peanut Chikki

5. Roasted sunflower seeds - surajmukhi ke beej are a healthy and tasty addition to your kitchen shelf. You can just pop a few into your mouth, add them to mouth-fresheners or sprinkle them over salads and sabzis to add a unique crunch and appreciable nutritional value too.

Benefits of sunflower seeds are numerous. They are rich in vitamin E, which lowers high blood pressure and is good for your heart as they help reduce inflammation in the body. We have also avoided the use of salt in this recipe. Thus this homemade roasted seeds are a wiser choice than the store bought ones which are usually loaded with salt and sodium both.