Vitamin B 3 or niacin or niacinamide By Mr Allah Dad Khan Former Director General Agriculture Extension Khyber Pakhtun Khwa Province , VP Agriculture University Peshawar

2. Sources of Vitamin B3 or
Niacin or Niacinamide
A Report By
Mr Allah Dad Khan

4. Benefits
 . Niacin helps to break down fats, helping to manage the body's cholesterol
and encourage proper metabolism health. It is especially important for
pregnant women to take in high doses of vitamin B3 to ensure proper
development for her child. Deficiencies of niacin can cause pandemic
deficiency disease which can cause deficiencies of a variety of other vitamins
including vitamin A, C, D or thiamin. Those that suffer from alcoholism or use
maize as a staple crop tend to develop a niacin deficiency. A niacin deficiency
can cause intolerance to cold, dementia, dermatitis, amnesia, delirium,
diarrhea, inflammation of the tong or mouth, or death in extreme cases.
However, taking in excessive amounts of niacin can cause dry skin, skin
flushing, rashes and itching.

5. Food Sources.
 Niacin can be found in many fruits and vegetables including leafy vegetables,
broccoli, tomatoes, carrots, sweet potatoes, avocadoes, asparagus and dates.
Nuts, legumes and whole grain products are also high in niacin. Mushrooms,
brewer's yeast, fortified energy drinks, eggs, chicken, halibut, tuna, salmon,
kidney, heart and liver meats are all contain high doses of niacin

17. Chicken

The reason most Americans don’t
have a problem getting enough
niacin is that chicken is the most
widely consumed meat, and
contains plenty of niacin. A serving
of chicken gets you roughly
halfway to what you need for the
day, which means if you have
chicken at one meal and another
meat source on this list for the
other meal, you should be totally
covered. Serving Size (100
grams), Niacin (7.8 milligrams),
172 calories.

18. Bacon

While bacon generally gets a bad
rap for being so high in fat,
calories, and cholesterol, it is also
relatively high in niacin. As long as
you keep your portion sizes in
check you can enjoy bacon.
Consider going with turkey bacon,
as turkey also makes the list and
will provide you with a nice dose of
niacin as well, while reducing the
bad stuff bacon is known
for. Serving Size (100 grams),
Niacin (11 milligrams), 476
calories.

19. Tuna

Good news if you already consume
tuna on a regular basis, it’s high in
niacin compared to many other
foods. It’s also a good source of
omega-3s as well as protein. There
are concerns about the mercury
content, so you may not want to
rely on tuna for your daily niacin
consumption, but it’s nice to have
once in awhile. Serving Size (100
grams), Niacin (5.8milligrams),
184 calories.

20. Mushrooms

Pick your mushroom and chances
are it will go a long way in helping
with your niacin needs. The
interesting thing about mushrooms
is that each type brings its own
benefits to the table. Some kinds,
like portabella, are known for their
texture and heartiness. Others,
like shiitake, are getting press for
their anti-cancer benefits. Serving
Size (100 grams), Niacin (5
milligrams), 38 calories.

21. Broccoli

Broccoli is a superstar food that
can do pretty much anything.
While it doesn’t contain whopping
amounts of niacin, it will
contribute to the cumulative total
for the day, and provides so many
other benefits that it’s almost silly
not to eat it on a very regular
basis. You’ll be getting extra
protein, fiber, and a host of
vitamins and minerals with each
serving. Serving Size (100 grams),
Niacin (0.64 milligrams), 34
calories.

22. Veal

Different cuts of veal will have
different amounts of niacin in them,
but rest assured knowing that
whichever cut you pick it will be high
in niacin. You may even end up with
two thirds of your daily niacin
recommendation met with one
serving of veal. While it’s not likely
to become a regular part of your
menu, it will help out when you do
eat it.Serving Size (100 grams),
Niacin (9.42 milligrams), 172
calories.


23. Turkey

It’s nice that turkey is high in niacin
because it’s readily available and is
one of the most popular sandwich
fillers in the country. Just be sure to
go with roasted turkey breast so you
avoid nitrates and added sodium that
comes in deli meats. Turkey almost
covers your daily requirement in one
shot. Serving Size (100 grams),
Niacin (11.75 milligrams), 104
calories.


24. Organ Meats

Organ meats might score you some
grimaces from your family when you
serve it up, but the nutritional
content makes it hard to overlook
them as a viable food source. They
are off the charts in several vitamins
and minerals, and niacin is one of
them. No matter which organ you go
with, or which animal, chances are it
will top the niacin charts at over 10
milligrams per 100 gram
serving. Serving Size (100 grams),
Niacin (most are over 10
milligrams), calories vary.

25. Asparagus

Asparagus is a great vegetable to
include on your plate, and can play a
part in the bigger niacin picture. It
serves as the perfect supplement to
other foods higher in niacin. Try
serving it next to a main dish
containing chicken or beef and it will
help round out the nutritional profile
and add a bit more niacin to the
equation. It’s best not to rely on any
one food for your vitamin needs, and
eat a balanced diet to make sure
you’re getting everything. Serving
Size (100 grams), Niacin (1
milligram), 20 calories.

26. Peanuts

If you love peanuts then you won’t
have any trouble getting your
niacin needs met. They contain a
great deal of niacin, giving you
nearly a full day’s supply of it in a
100 gram serving. Peanut butter
puts up the same numbers as long
as you’re going with a brand that
lists peanuts as the only
ingredient. Serving Size (100
grams), Niacin (12 milligrams),
318 calories.

27. Coffee

Here’s one virtue of coffee, it
contains all the niacin you’ll need
for the day. Before you give the
green light to your daily cup of
java, consider that the low calorie
count only refers to black coffee,
and the caffeine it contains can be
problematic for the body. It also
has a dehydrating effect on the
body.Serving Size (cup), Niacin
(39.73 milligrams), 1 calorie.

28. Kidney Beans

Kidney beans are not the biggest
source of niacin on our list, but
they deserve honorable mention
because they will help when
adding up your niacin for the day.
They are also very versatile, being
able to stand in as a side dish, or
be included in a main dish, or used
in a chili or soup. Serving Size
(100 grams), Niacin (2
milligrams), 127 calories.


29. Wild Game

If you shy away from wild game
when you see it in the
supermarket, you may want to be
brave and give it a try. Depending
on which animal you eat, it is going
to provide plenty of nutrition, and
be on par with the niacin content
of conventional meats like chicken,
beef, or pork. It’s also going to be
free of antibiotics and chemicals
that are used on today’s
livestock. Serving Size (100
grams), Niacin (most are over 10
milligrams), calories vary.

30. Tahini

Tahini is another word for sesame
butter, which is made from sesame
seeds. Sesame seeds are a great
source of protein and other
important nutrients, including
niacin. You’ll want to keep your
portion sizes in check because
tahini can up your calorie count
quickly, putting you over your
recommended caloric intake for
the day. Serving Size (100 grams),
Niacin (6.7 milligrams), 595
calories.

31. Cereal

Today’s cereals are fortified with
vitamins and minerals, and niacin
is one of them. Many brands seem
to have gone too far in their effort
to ramp up the nutrition, since
adult men and women only need
about 15 milligrams per day, and
there are lots of cereals that
provide far more than that.
Consider getting your niacin from
more natural sources than
these. Serving Size (100 grams),
Niacin (30-58 milligrams),
calories vary.

32. Bell Peppers

Bell peppers add plenty of color to
your plate, and they clock in on
the niacin scale, even if it is on the
lower side. Many vegetables don’t
contain a lot of niacin, but in this
instance these rank high for a
vegetable. This means that they
serve to contribute to your overall
niacin intake for the day, and since
they go so well with so many
dishes, it’s easy to incorporate
them into your diet. Serving Size
(100 grams), Niacin (1 milligram),
20 calories.