Good Lifestyle

They appeared in many hits of box office but, since they do not play a main character, they go virtually unnoticed by the media and the public. But that does not make them less vital for the movies in which they appear. Good, certainweightloss Nutrients are a bit like Hollywood's list B: Nobody talks about them, but without them, the show could not continue to speak!

Niacin, also known as Vitamin B3, falls in this category. This vitamin vitamin soluble in water must be consumed daily. "Niacin is important for the conversion ofcarbohydrates,protein And fat in energy, "says Lisa Cimperman, MS, RDN, LD, spokesman for the Academy of Nutrition and Dietetics. It also helps the digestive system and body nerves to function properly and participates in the production of a variety of hormones. And if it was not impressive enough, vitamin B3 can also reduce the risk of heart disease, reduce levels of harmful cholesterol and increase your hair growth.

Fortunately, just get enough nutrients - it's about 16 milligrams a day for adults - is not too difficult, especially with our list of the best sources. Keep reading to get into knowledge.

(You will be delighted to find that many most powerful sources are also foods that can help youlosing weight!)

Niacin content: 1 oz, 1 mg
Daily value: 6%

The best time to eat almonds is just before hitting the gym. Thanks for their high content in L-arginine, the nut can actually strengthen your puff of carbs and grease during your workout. They also make an excellent addition to grilled vegetable side dishes. Green beans and removal almonds, anyone? Delish!

Nuts for walnuts? We have the scoop on the bestnutty For your size.

Niacin content: 1/2 cup, 1.5 mg
Daily value: 9%

These white legumes containresistant starch, a type of fiber that stimulates satiety and calorie burns up to 23%. They are also an excellent source of muscular building protein - half a cup in 10 grams of nutrient! Use them in almost all recipes, soups with vegetarian cakes, which calls beans.

Niacin content: ¾ cup, 2 mg
Daily value: 13%

In addition to serving a high dose of vitamin B3, the brown rice is packed with a slow digestion fiber, making it a great addition to any weight loss plan. Cross a jackpot over the weekend and use it to make quick dishes like stuffed peppers and cold grain salads throughout the week.

Niacin content: 1 medium, 2.2 mg
Daily value: 14%

Despite what you could hear, the white potatoes are not bad for your health or size. In fact, the opposite is true. In addition to serving a fair share of niacin and vitamin C without stress, potatoes constitute better satiety-boosters than brown rice andgroats, two of their less diabolic starchy counterparties. Ditch Cal Potato leaves such as sour cream and bacon bits and enjoy spales with olive oil, rosemary and fresh pepper to keep flying books.

Niacin content: ¾ cup, 3 mg
Daily value: 19%

"The Portobellos are the most veggie in B3 format that you will find, and they are an excellent substitute for high fat meats. Eating a plant-based diet can help reduce the risk of chronic diseases and maintenance of the Weight of help, "explains Cimperman. Sautéed chopped mushrooms in olive oil, as well as garlic, chopped onion, salt and pepper, high with freshly gratedParmesan cheese And enjoy a healthy and tasty accompaniment dish.

Niacin content: 2 c. Soup, 4.2 mg
Daily value: 26%

Peanut Butteris the best source of niacin outside the meat section for vegetarians and carnivores. A simple tablespoon provides more than a quarter of consumption recommended by the day! Just make sure to avoid the containers of objects that are made with sugar, palm oil or all that you can not comment on to reap the complete advantages of fighting the fight against fat. In addition to boasting monounsaturated belly-thinness fats and the metabolism stimulation protein, propagation is rich in genistein, a compound that makes greater conservation more difficult.

Niacin content: 3 oz, 4.7 mg
Daily value: 29%

Although niacin levels would remain relatively consistent, regardless of the type of beef you buy, if you keep or lose weight is a priority for you, opt for the grass variety. The beef fed to the grass is naturally leaner and has fewer calories than conventional meat, in addition to containing moreOMEGA-3 fatty acids, which have been found to ward off metabolism - slow down inflammation and reduce the risk of heart disease.

Niacin content: 3 oz, 7 mg
Daily value: 44%

In terms of pork consumption, pork net is the best choice for your size and health. A portion of three ounces has a little less greasy than a skinless chicken breast and packets 24 grams of stimulating proteins by servition - and it is in addition to its heavy dose of niacin. The same three-ounce server will allow you almost half of the consumption of the day. Bonus: It is also one of the most affordable proteins you will find at themeat market.

Niacin content: 3 oz, 7.8 mg
Daily value: 49%

A little less than 50% of the niacin of the day in a three ounce server? We will serve it! Add more this nutritious and slimming meat to your diet with our favoriteEasy chicken recipes to lose weight.

Niacin content: 3 oz, 8.6 mg
Daily value: 54%

The canned tuna is the best source of niacin you will find, and it is packed with docosahexaenoic acid, a type of omega-3 that broke the growth of the belly fat cell. Worried for mercury? Do not be. Canned tuna is considered a "low mercury fish" and can be appreciated two to three times a week, according to the main FDA guidelines. To keep the calories low, do not mix the fish with Mayo. Instead, combine your tuna box with a tablespoon of dijon mustard, 1/4 cup of Greek yogurt and a little salt and pepper.