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What Are the Best Sources of Vitamin B3?

Monday, 14 Feb 2011 10:14 AM

Vitamin B3, also called niacin, works with other B-complex vitamins to metabolize food and provides energy to the body.

Vitamin B3 is effective at correcting high cholesterol levels. It prevents heart disease and can be used to treat insulin-dependent diabetes. It is also effective in treating arthritis and migraine headaches. However, high doses of vitamin B3 can be dangerous to your health.

Deficiency of vitamin B3 manifests itself in the following ways:

Coated tongue and sores in the mouth

Irritability and nervousness

Skin lesions


Forgetfulness and insomnia

Chronic headaches

Digestive disorders


Prolonged deficiency may cause neurasthenia mental disturbances, depression, mental dullness, and disorientation.

Deficiency of vitamin B3 also causes pellagra which is characterized by red, rough skin, weakness, loss of appetite, and digestive disturbances. If left untreated, pellagra can be fatal.

Sources of Vitamin B3 include:

High protein content food like meat, liver, and peanuts


Rice and wheat

Fortified bread and cereal

Carrot leaves, turnips, and celery leaves

unflower seeds and almonds

Fish and prawns


Tuna, chicken breast, beef, halibut, and salmon
Other food sources of vitamin B3 include soy sauce, mushrooms, and cantaloupe. Fruits like mangoes and peaches are also good food sources of vitamin B3. Asparagus, romaine lettuce, tomatoes, mustard greens, and squash are valuable vitamin B3-rich foods. Green beans, broccoli, and potatoes are also excellent sources of vitamin B3.

Good sources of tryptophan such as eggs, cheese, and yogurt are also good sources of vitamin B3.

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