It is found in nuts and legumes, fruits, mushrooms, and some meats and fish that we can incorporate into the diet.

Nuts and fruits are sources of vitamin B3.

A compound of the vitamin B3, nicotinamide, reduces fat in people who are obese or overweight caused by diabetes or age, according to a study by the Research Institute of the Hospital de la Santa Creu i Sant Pau (CERCA) and the CIBER of Diabetes and Associated Metabolic Diseases (CIBERDEM).

In a press release, CERCA explained that for now the research, published in the journal Molecular Nutrition and Food Research, has verified the effect of nicotinamide in mice, although the substance could be used as a dietary supplement in people to prevent obesity.

Nicotinamide acts on a tissue that accumulates fat and increases the presence of a protein that dissipates the energy obtained from ingestion in the form of heat, which would otherwise accumulate as fat.

One of the researchers who co-directed the study, Josep Julve, explained that the nicotinamide molecule is important for energy metabolism in cells and protects them from the stress derived from adverse conditions such as obesity.

Francisco Blanco, who is also co-director of the work, has highlighted that, based on this study, “new clinical trials must be promoted to test whether these beneficial effects also occur in patients who have already developed obesity.”

Blanco has highlighted that there is currently no effective long-term medical treatment for patients with obesity and that, on many occasions, Exercise and a low-calorie diet, while beneficial, can lead to limited weight reductions.

Vitamin B3 is found in whole grains, dairy products, nuts, and poultry. Peas are a good example of a healthy food to get it, to be rich in thiamine (vitamin B1), niacin (vitamin B3), folates and vitamin C. “The consumption of a serving of peas covers 38% and 23% respectively of the recommended intakes of thiamine and niacin in men between 20 and 39 years old,” explains the Spanish Nutrition Federation (FEN).

Fruits such as pear also make an interesting contribution. “Son rich micronutrients as vitamin C, vitamin K, potassium and copper in the majority. But, for their part, they also provide small amounts of folic acid or vitamin B9, provitamin A and niacin or vitamin B3. Precisely the B group vitamins are of key importance in cell function and energy production, while provitamin A helps maintain good skin health and improves wound healing ”.

Eating mushrooms, on the other hand, increases various types of healthy micronutrients for this purpose.: they provide up to 5-6% fiber, 24-32% copper, 6% phosphorus, 12-14% potassium, 13-14% selenium, 5-6% zinc, a 13-15% riboflavin or vitamin B2, 13-14% niacin or vitamin B3 and 5-6% choline.

Enrich the diet with seeds like sesame eIt’s a great source of vitamins important for the nervous system such as B1, B3, B6 and folic acid. It is also valid for obtaining calcium and 30 grams provide a third of the recommended daily amount, more than milk. It also provides not inconsiderable doses of phosphorus, magnesium, manganese, iron and copper. Peanuts, another source of vitamin B3, are legumes (and not nuts) that contain iron, calcium, magnesium, phosphorus and potassium in very balanced proportions.