Benefits of Vitamin B3 – Niacin!!

gkarti

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Like other B vitamins, the main function of vitamin B3 is energy metabolism. This deficiency can cause a disease named 'pellagra'.

vitamin-b3.jpg

Vitamin B3 can be found in two different forms:
Niacin – Nicotinic Acid
Niacinamide – Nicotinamide

Niacin is known chemically as nicotinic acid and can cause skin flushing if taken in large doses.


Main Function of Vitamin B3
Like other B vitamins, the main function of vitamin B3 is also energy metabolism.


RDA of Vitamin B3
Recommended daily allowance of B3 is 16 mg in males and 14 mg in females.


Toxicity of Vitamin B3
Skin flushing has been reported above 35 mg of Niacin or Nicotinic acid. However, there is no toxicity below 2000 mg of Niacinamide. People with a history of liver disease, diabetes, peptic ulcers, gout, inflammatory bowel disease, migraine headaches or alcoholism are more susceptible to the adverse effects of excessive nicotinic acid intake.


Deficiency of Vitamin B3
When a severe deficiency of niacin occurs, the deficiency disease is called 'pellagra'. Pellagra is characterized by the four Ds: diarrhea, dermatitis, dementia and death.


Degradation of Vitamin B3
Vitamin B3 is easily lost in cooking water, storage and food processing.


Food Sources of Vitamin B3
The main food sources of Vitamin B3 are wholegrain and nuts, avocado, liver and eggs.

Avocado (1 fruit – 252 gm) – 2.5 mg
Whole wheat bread (2 slices) – 4 mg
Sunflower seeds (1/4 cup) – 2.5 mg
Ground beef, cooked (57 gm) – 9 mg
Chicken breast, roasted (1 breast) – 12.5 mg
 

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