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