Vitamin B3 (Niacin)
Vitamin B3 (niacin):
- Sometimes referred to as nicotinic acid.
- water-soluble vitamin.
Sources of vitamin B3:
- found in a wide range of foods: poultry, lean meat, peanuts, pulses, potatoes, milk, eggs, broccoli, carrots, avocados, tomatoes, dates, sweet potatoes, and mushrooms.
- Significant amounts of niacin is lost in the milling process to convert grains to flour.
-Niacin can also be made in the body, by the amino acid Tryptophan.
- Foods containing Tryptopahn include eggs, milk and cheese.
Functions of vitamin B3:
- essential in the metabolism of carbohydrates, fats and proteins to produce energy for body growth.
- maintains a healthy skin.
- keeps digestive and nervous system functioning correctly.
- essential to production of hormones.
Symptoms of deficiency:
- definiciency is low in developed countries, however in severe conditions conditions PELLAGRA can develop, the symptoms are known the 3 D's:
*Dermatitis - rough red skin.
* Dementia - memory loss
- increased intake is required when pregnant.
Symptoms of excess:
- excessive use can lead to liver damage and peptic ulcers.