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Vitamin B3 - Niacin
Recommended Daily Allowance (RDA)
Rich Food Sources

Written by Sky Taylor, Diet Bites

Natural Food Sources Containing Vitamin B3

Lean meat, chicken breast, turkey breast, fish & seafood, kidney, liver, rhubarb, avocado, figs, dates, prunes, free range eggs, milk products, brown rice, white wheat, brewer's yeast, wheat germ, barley, roasted peanuts.

Vitamin B3 Nutrition, Therapeutic Use, Deficiency Symptoms

Vitamin B3 Nutrition Benefits for the Body

General -Healthy skin and digestive tract.

Therapeutic Uses for Vitamin B3: Often used as a detoxifier. Aids in digestion; improves circulation, regulates blood pressure and cholesterol. May alleviate migraine headaches.

Vitamin B3 Deficiency Symptoms

Diarrhea, skin may be red, itchy or inflamed (dermatitis), hands may be chapped, digestive problems, ulcers or canker sores may be prevalent in the mouth, tongue may have a white coating, be brilliant red, painful, swollen, red on the tongue tip and tone sides.

Vitamin B3 deficiency symptoms may also include any of the following: depression, irritability, anxiety, no sense of humor, hands go numb, hands and feet may experience burning sensation, insomnia.

Vitamin B3 Food List

Rich Food Sources, Niacin

Food Selection, Preparation

Serving Size

Niacin Milligrams

Total Raisin Bran, General Mills Cereal

1 cup

20.755

Whole Grain TOTAL, General Mills Cereal

3/4 cup

20.000

Kellogg's Product 19

1 cup

20.010

Fish, tuna, yellowfin - dry heat

3 oz

18.760

Fish, salmon, sockeye, cooked, dry heat

1/2 fillet

15.032

Beef liver, pan fried

3 oz

14.854

Chicken breast, cooked

1/2 breast

14.732

Fish, tuna salad

1 cup

13.735

Fish, halibut, Atlantic and Pacific, cooked, dry heat

1/2 fillet

12.578

Fast foods, submarine sandwich, with tuna salad

1 sandwich, 6" roll

11.341

Duck, domesticated, meat only, cooked, roasted

1/2 duck

11.271

Wheat flour, white, bread, enriched

1 cup

10.349

Fish, swordfish, cooked, dry heat

1 piece

9.809

Sauce, pasta, spaghetti/marinara

1 cup

9.793

Rice, white, long-grain, parboiled - enriched

1 cup

9.339

Barley, pearled, raw

1 cup

9.208

Couscous, dry

1 cup

6.038

Fast foods, chimichanga, with beef

1 chimichanga

5.777

Fish, salmon, pink, canned, total can contents

3 oz

5.556

Pasta with meatballs in tomato sauce, canned entree

1 cup

5.005

Beef, ground, 85% lean meat / 15% fat - broiled

3 oz

4.571

Vitamin B3 Offenders

- Heating

- Processing

Health Warnings for Vitamin B3

Heavy alcohol drinkers, individuals who take sleeping pills on a regular basis, and women using certain types of birth control are at an increased risk for Vitamin B3 - Niacin deficiency.

Vitamin B3 Daily Recommended Amount mg/d (daily milligrams)

Infants & Children:

0 to 6 months old - 2 mg

7 to 12 months old - 4 mg

1 to 3 years old - 6 mg

4 to 8 years old - 8 mg

Pregnancy:

All ages - 18

Lactation:

All ages - 17

Males:

9 to 13 years old - 12 mg

14 years and older - 16 mg

Females:

9 to 13 years old - 12 mg

14 years and older - 14 mg

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