Niacin In A Child's Diet: How To Add More Vitamin B3

Did you know that vitamins and minerals are a broad umbrella that contains many essential nutrients required for your kid's healthy growth? Vitamin B is a collective nutrient that is essential for the body. Vitamin B contains different kinds of nutrients, such as B1, B2, B3, B12, and more.

These smaller nutrients are not to be looked over but it is essential for one to make sure that their kids get these nutrients. If these nutrients are not present in the body, these will cause further hindrances in growth and cause severe deficiencies. Before you know how to add more vitamin B3 to your kid's diet, take a moment to understand vitamin B3 better.

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What Is Vitamin B3?

Most parents are yet to hear much about vitamin B3. Vitamin B3 also contributes to vitamin B functions, such as metabolizing energy through food and contributing to nerve and brain functions. It is also responsible for different biochemical functions in the body. 

Vitamin B3 is not created in the body and is not stored. A child needs to have vitamin B3 for healthy growth. Vitamin B3 is one of the eight nutrients essential vitamin B components for children to intake for an energetic and focused lifestyle, living their best lives during childhood. 

Vitamin B3 deficiency has some early signs that parents can easily detect. If you see your child distracted, irritated, full of fatigue, having lots of skin rashes, memory loss, loss of appetite, headache, vomiting, or bright red tongue, these can be some symptoms of niacin deficiency. 

How Does It Help Your Children?

Now that you know what vitamin B3 is and why it is essential, you need not wonder how it helps your children and in what aspects. Read below:

1. Helping Your Kids Stay Energetic

It is no surprise that vitamin B3 helps your kids stay more energetic and focused because of the proper distribution and metabolization of Vitamin B nutrients in the body. Vitamin B nutrients are majorly responsible for creating energy from various foods.

2. Enhances Brain Health

Vitamin B3 is also responsible for various nervous system functions and supports your child with various biochemical elements. It supports approximately 400 biochemical functions in the body, essential for everyday lifestyle and immunity.

3. Provides Smooth Skin

Sometimes, fixing a good diet with proper nutrients can also resolve allergies and rashes in the exterior body. Having a good meal plan for your kid, which provides the daily dose of vitamin B3, can fix the problem of regular rashes in your kids, promoting smooth skin.

Add More Vitamin B3 Through Your Child’s Meal

Now that you know vitamin B3 is an essential nutrient for your kids, here are a few ways you can add more vitamin B3 to their diet. 

1. Kathal

Kathal, also known as jackfruit, is one of India's most popular summer vegetables. This fruit may be hard to cook when it is unripe, but kids love it. It is also one of the Holi favorites. Kathal can be cooked in many ways, such as kathal curry, kathal kofta, and more. With moderation in ghee or oil, it can be a good and tasty part of your kid’s balanced meals during lunches and dinners, providing lots of vitamin B3. 

2. Tomatoes

Tomatoes are an essential ingredient in burgers and sandwiches, which most kids love as a snack. A clever way to induce nutrients in your kid's snacks is to make them something full of tomatoes, providing them with extra B3 nutrients. If you have a picky child and do not want to use raw tomatoes, you can even puree the tomatoes in several types of curry. 

3. Green Moong Dal

Green moong dal is another ingredient that is full of vitamin B3 nutrients. You can either make a dal with onions, tomatoes, and garlic in it with the usual tempering, or you can always make green moong dal kebabs and sprout salads to enhance the variety, making your kids eat a healthy snack or a meal. 

4. Button Mushroom

It is safe to say that mushrooms are another kid's favorite ingredient containing vitamin B3. They love mushrooms as a snack or a starter. Different preparations can make mushrooms spicy and crispy. They can also be added to various soups to make them heavy and nutritious. 

5. Rice

If you are still concerned about ingredients and vegetables due to your kids' picky habits, why not look around for something much more common? Rice has lots of vitamin B3 in it. One cup of rice can ensure your kids get a balanced meal and plenty of vitamin B3.

Conclusion

Ensure that you are kids get enough of vitamin B3 and other vitamin B nutrients. Keep experimenting with different kinds of fruits and vegetables for other nutrients.