Vitamin B3
Alternate Names : Niacin, Nicotinic Acid, Nicotinamide
What food source is the nutrient found in?
Good sources of niacin include:
enriched and fortified grain products
legumes like peas and beans
meats, especially organ meats, like liver
poultry
fish
peanut butter
Niacin can be made in the body from the amino acid
known as tryptophan. Another B vitamin, Vitamin B6, is needed to
convert niacin to tryptophan. Amino acids are the building blocks of
proteins. So, protein-rich foods can be good sources of niacin.
Examples of these foods are:
3 oz turkey = 4.5 mg of niacin
peanut butter 2 Tbsp. = 4 mg of niacin
3 oz tuna = 11.8 mg of niacin
1 cup wheat flour = 7.4 mg of niacin
1 cup cheerios = 5.0 mg of niacin
How does the nutrient affect the body?
Niacin works closely with vitamin B1, B2, B6, pantothenic
acid, and biotin to break the carbohydrates, fats, and proteins in
food down into energy. Without niacin, the body would not
be able to convert the food we eat into energy. Niacin also helps enzymes
function in the body. Enzymes are used by the body in many reactions.
Niacin helps keep the skin, digestive tract, and nerves healthy.
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