| Vitamin B3 is another important member of the | | | | animal products than in plant products. |
| B-Complex family as it facilitates the processes | | | | Other sources include seeds, almonds, rice bran, wheat |
| involved in metabolizing fats, carbohydrates and | | | | products, green vegetables, carrots, celery and beans. |
| proteins. It is because of this vitamin that over 50 | | | | Yeast and bran can also be good sources provided |
| enzymes are able to function properly. Niacin as it is | | | | the bran coating isn't removed which is the case during |
| commonly referred to as is one of the more stable | | | | most milling processes. |
| vitamins because of its resistance to oxidation, alkalies | | | | The recommended daily intake of Vitamin B3 is |
| and heat. | | | | between 15 to 19 mg for adult men and around 15 mg |
| Niacin is particularly useful because it helps to widen | | | | for adult women. Pregnant or breastfeeding women |
| the arteries which leads to better circulation of blood. | | | | need a slightly higher amount. Some people might |
| This vitamin also lowers the body's bad cholesterol | | | | experience a red flushness of the skin after |
| levels and prevents plaque from forming and building | | | | consuming niacin. If this occurs one should slow the |
| up along the artery walls thereby preventing heart | | | | intake of this vitamin and allow the body to get used to |
| attacks. | | | | it. |
| An adequate supply of Vitamin B3 is essential for | | | | As with any vitamin, insufficient quantities of Niacin can |
| healthy skin. It is also required in order to produce | | | | result in a vitamin deficiency. Symptoms may include |
| various hormones like Progesterone and Testosterone | | | | general fatigue, absent mindedness, nausea and/or |
| and plays a major role in the proper functioning of the | | | | vomiting, skin eruptions or lesions, appetite loss, sores in |
| nervous system, digestive tract and maintaining overall | | | | the mouth, anemia, digestive tract problems and some |
| mental health. | | | | can even experience trouble while sleeping or relaxing. |
| Niacin is a water soluble vitamin which means that it is | | | | A severe deficiency can lead to a condition known as |
| easily absorbed in water and so needs to be | | | | Pellagra. The first symptom can be identified when a |
| constantly replenished. Although the human body is | | | | person develops lesions on skin that has been |
| able to produce a small amount of Niacin by itself, this | | | | exposed to sunlight. This serious condition must be |
| amount is not sufficient to meet our daily requirements | | | | treated immediately. |
| and so it must be supplied by food or vitamin | | | | Pellagra is also characterized by some other skin |
| supplements. | | | | problems such as dermatitis, skin irritability, diarrhea, |
| Sources of Vitamin B3 include organs meats like | | | | gastric problems and problems of the nervous system |
| kidney and liver, lean meats, pork, prawns and even | | | | that may include depression and other forms of mental |
| cow milk. This vitamin is found more commonly in | | | | disturbances. |