Facts about Niacin - Vitamin B3

Facts about Niacin - Vitamin B 3

Vitamin B3 or niacin or nicotinic acid is essential for proper circulation, healthy functioning of the nervous system and proper protein and carbohydrate metabolism. It is essential for synthesis of sex hormones, cartisone, thyroxin and insulin.

It is contained in liver, fish, poultry, peanut, whole wheat,green leafy vegetables, dates, figs, prunes and tomato. Other good sources of niacin arepeanuts, mushrooms, and seafood. A deficiency can lead to skin eruptions, frequent stools, pellagra, mental depression, insomnia, chronic headaches, digestives disorders and anaemia.

Pellagra could be called the "D" disease. It leads to diarrhea, dementia (memory disorder), dermatitis(skin rash), and death.

Tryptophan, one of the amino acids that make up protein, can be converted to niacin in the body. Tryptophan is found in all types of meats, and in milk, so these foods can be considered sources of niacin!

Because niacin is a water-soluble vitamin, it can be lost when foods are cooked in water. However, most good sources of niacin are not typically cooked in water. Cooking doesn't affect tryptophan content.

The recommended daily allowance is 12 to 20 mg. for adults and 4.8 to 12 mg. for children. Large doses of this vitamin say upto 100 mg. with each meal, preferably together with other B group vitamins, affords relief in case of migraine and high blood pressure caused by nervousness, high cholesterol and arteriosclerosis.