Dietary sources of Vitamin B3|niacin
Niacin also known as B3 is a water soluble vitamin, meaning that you need to replenish it everyday and it is generally not stored in the body. Any excess of the vitamin will be excreted from the body. There are many dietary sources for Niacin.
Vitamin B3 discovery was related to work by the U.S. Public Health Service in the early 1900’s. A disease called pellagra, characterized by cracked, scaly, discolored skin, digestive problems, and overall bodily weakness was increasingly prevalent. They found that adding protein to a cornmeal based diet almost eliminated the disease.
Symptoms that you might have that will be helped by Vitamin B3
- Generalized weakness or muscular weakness
- Lack of appetite
- Skin infections
- Digestive problems
- Foods high in vitamin B3 can help you
- Lower cholesterol levels
- Stabilize your blood sugar
- Support genetic processes in your cells
- Help your body process fats
Excellent sources of vitamin B3 (niacin)
- Crimini mushrooms
- Tuna
- Salmon
- Chicken breast
- Asparagus
- Halibut
- Venison
What is the function of vitamin B3?
- Energy Production
- Metabolism of Fats
- Support of genetic processes
- Regulation of insulin activity
- Deficiency Symptoms
- General weakness
- Muscular weakness
- Lack of appetite
- Skin infections
- Digestive problems
Toxicity symptoms
In the amounts provided by food, no symptoms of toxicity have been reported.
How do cooking, storage, or processing affect vitamin B3?
Vitamin B3 is water-soluble and only damaged minimally by air, light, and heat.
What is recommended Dietary Allowances for vitamin B3?
- 0-6 months: 2 milligrams
- 6-12 months: 4 milligrams
- 1-3 years: 6 milligrams
- 4-8 years: 8 milligrams
- Males 9-13 years: 12 milligrams
- Males 14 years and older: 16 milligrams
- Females 9-13 years: 12 milligrams
- Females 14 years and older: 14 milligrams
The importance of knowing the dietary sources of Niacin is obvious as the problems created from lack of are obvious too. You should take this knowledge as a stepping stone to better nutritional health.
