Top 10 Food Containing Niacin - Reduce Your Triglycerides Naturally
Sick of popping pills for every little aberration that shows up on your blood report, and want to reduce your triglycerides naturally (along with all the other forms of bad lipids)? Then you ought to be aware of the top 10 foods containing niacin. What is niacin and how can niacin containing foods reduce your triglyceride levels (the trickiest of all types of bad fats in your blood); you might wonder….Well, to get your queries answered do read on...
Niacin or Vitamin B3 or Nicotinic acid or Vitamin PP (whatever you might want to call it), is a water soluble B complex vitamin and one of the 40 most essential human nutrients required for normal functioning of the body. Niacin deficiency can lead to a debilitating disease called as pellagra (characterized by dermatitis, photosensitivity, insomnia, weakness, and diarrhea).
But how can niacin help me with my high triglyceride levels; you might ask. Well, niacin is one of the very few food nutrients that have been scientifically proven to not only reduce triglyceride and the bad cholesterol (LDL) levels but also increase the levels of good cholesterol (HDL) in your body. In fact, the synthetic form of niacin (marketed as Niacor, Niaspan, or Slo-Niacin) is a frequently prescribed medication for treating high triglyceride levels. But, why subscribe to anything artificial when the nature has an abundant resource of this nutrient! Here is a list of top 10 niacin rich and triglyceride friendly foods, include at least 2 to 3 serving of any one of these daily in your diet to see desirable results in your next blood lipid profile:
1. Fish (salmon and tuna): Fish is not only rich in niacin but also contains other nutrients like mega fatty acids that help lower triglycerides; hence, fish is definitely the top niacin containing food that reduces triglycerides naturally.
2. Organ Meat: Organs like liver and kidneys are the nutrient storehouses of animals; hence, the richest sources of all kinds of nutrients including niacin. Liver contains +12mg% of vitamin B3 and kidney contains more than 6mg%
3. Tomatoes: Like fish, tomatoes are rich in both niacin and other triglyceride lowering chemicals like lycopene and beta carotene.
4. Avocado: True, avocado has very high fat content but that fat is good fat, which helps reduce triglycerides, and it is also a rich source of Niacin.
5. Green leafy vegetables (GLV): These contain almost all essential nutrients required by humans, GLV are the best low fat nutrient resources that a man can ever ask for. Every serving of GLV will give you more than 2mg of niacin.
6. Whole grains: The bran or the fiber content in the whole grains is filled with health benefits – they not only increase bulk and satiety value of your meals but also help reduce your lipid levels. Moreover, whole grains are rich sources of niacin.
7. Nuts: These are not only rich sources of niacin but also contain LDL reducing and HDL increasing fatty acids, making them one of the top 10 niacin rich triglyceride friendly foods.
8. Mushrooms: These aromatic fungi contain more than 10mg% of niacin and unlike other foods with such high niacin levels, mushrooms can be included in many vegetarian diet plans.
9. Yeast: Like mushrooms, yeast is one of the few B complex vitamin rich sources that can be included in a vegetarian diet. Yeast is not only a good source of Niacin but also other B vitamins like vitamin B12
10. Coffee: Coffee is a good source of niacin, but it features at #10 due to the possibility of going overboard with this beverage. Coffee helps reduce triglycerides only when taken in moderation (1 cup a day) with minimal or no refined sugar (sugar has a large potential of increasing triglyceride levels).
So, these are some of the niacin rich foods that can help reduce your triglyceride levels. However, just including these foods is not the only solution, a healthy lifestyle characterized by balanced low calorie diet and regular exercise is essential to maintain normal triglyceride levels.
Image credits: powerhealths.com, ifelix.net, nuthealth.org