Thursday, March 20, 2014
Health Benefits and Sources of Vitamins B3 Niacin
Daily Amount Needed
- 16 mg for adult males.
- 14 mg for women - 17-18 mg if pregnant/lactating.
- Children need 9 - 16 mg of niacin per day.
Benefits
- Niacin assists in the functioning of the digestive system, skin, and nerves.
- It is also important for the conversion of food to energy.
Fruit Sources
- Avocado
- Boysenberries
- Dates
- Guava
- Loganberries
- Lychee
- Mango
- Peach
Vegetable Sources
- Artichoke
- Butternut Squash
- Corn
- Mushrooms
- Peas
- Potatoes
- Sweet Potato
Nut Sources
- Barley
- Buckwheat
- Peanuts
- Sunflower Seeds
- Wheat - Durum
- Wheat - Hard Red
- Wheat - Hard White
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