METABOLISM – Fruit & Stuff

PEANUTS, AVOCADOS, BROWN RICE, MUSHROOMS, GREEN PEAS, WHOLE-WHEAT PRODUCTS, and WHITE POTATOES are good plant food sources of Vitamin B3 (niacin), a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection. It’s an essential nutrient — meaning that you must obtain it from food, as your body cannot produce it on its own. Since niacin is water soluble, any surplus is excreted through your urine rather than stored in your body. Therefore, it’s important to regularly consume niacin-rich foods. The recommended dietary allowance (RDA) for this nutrient is 16 mg per day for men and 14 mg per day for women — enough to meet the needs of approximately 98% of adults.

plant food Source	mG of NIACIN	%DV
2 tablespoons peanut butter	4.3	25
1 large baked potato	4.2	25
1 medium avocado	3.5	21
1 cup cooked brown rice	3.5	21
1 cup mushrooms	2.5	15
1 cup green peas	3.0	20

Recommended daily allowance for adults: 14-16 mg

Source: Healthline

Getting enough B6 through your diet or a supplement is crucial for staying healthy. Some good food sources of Vitamin B6 are chickpeas, bananas, mamey, avocado, tomatoes, and brussels sprouts. Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Your body cannot produce vitamin B6, so you must obtain it from foods or supplements. Most people get enough vitamin B6 through their diet. The current recommended daily amount (RDA) for B6 is 1.3–1.7 mg for adults over 19.

TOXICITY: Vitamin B6 toxicity is not likely to occur from food sources of B6, but taking more than 1,000 mg of supplemental B6 a day may cause nerve damage and pain or numbness in the hands or feet. Some of these side effects have even been documented after just 100–300 mg of B6 per day. For these reasons, the tolerable upper limit of vitamin B6 is 100 mg per day for adults

Tag: METABOLISM

Vitamin B3 (Niacin)

Vitamin B6 (Pyridoxine)