By Nicola Cucuiet* and Sylvia Klinger
Vitamin B3 ( Niacin )
Vitamin B3 is a water soluble vitamin. This vitamin is widespread in nature, but the most rich sources are liver, peanuts, whole grains, yeast, egg yolk, chicken, and broccoli. Vitamin B3 gives birth to one of the most vital elements for life: Coenzyme A that is indispensable in the production of energy and the metabolization of carbohydrates and fatty acids. Vitamin B3 is necessary in the assimilation process of folate.
Sources of Vitamin B3: beets, brewer’s yeast, beef liver, beef kidney, fish, salmon, swordfish, tuna, sunflower seeds, peanuts, broccoli, carrots, cheese, corn flour, dates, eggs, milk, potatoes, tomatoes. Bread and cereals are usually fortified with niacin.
Vitamin B3 recommendations:
Adults: 13 – 16 mg
6-12 months: 4 mg
1-3 years: 6 mg
4-8 years: 8 mg
9-13 years: 12 mg
Live life and love it. Eat well
*Nicola Cucuiet – Masters degree Student in Clinical and Community Nutrition at University of Medicine and Pharmacy Targu Mures, Romania
