Niacin (Vitamin B-3)
Function: Needed to produce energy in the body, for healthy skin, nerves, and digestive tract.
Deficiency: Niacin deficiency is called Pellagra, common symptoms include: loss of appetite, swollen tongue, irritability, insomnia, rash, headache, mental changes (anxiety, confusion, dementia).
Toxicity: May cause heartburn, peptic ulcer, flushing (esp in face and neck), and tingling sensation.
Recommended Daily intake of Niacin is:
MALES AGE 14+ YEARS = 16 MG/D
FEMALES 14+ YEARS = 14 MG/D
FOOD SOURCES |
AMOUNT |
# of MG |
MEATS |
||
| Chicken breast, roasted | 4 oz-wt | 14 |
| Tuna, yellowfin, baked/broiled | 4 oz-wt | 14 |
| Salmon, baked/broiled | 4oz-wt | 11 |
| Calf’s liver, braised | 4 oz-wt | 10 |
| Halibut, baked/broiled | 4 oz-wt | 8 |
| Lamb loin, roasted | 4 oz-wt | 8 |
| Venison | 4 oz-wt | 8 |
| Turkey breast, roasted | 4 oz-wt | 7 |
| Beef tenderloin, lean, broiled | 4 oz-wt | 4 |
| Shrimp, steamed/boiled | 4 oz-wt | 3 |
| Cod, baked/broiled | 4 oz-wt | 3 |
FOOD SOURCES |
AMOUNT |
# of MG |
VEGETABLES |
||
| Crimini mushrooms, raw | 1 cup | 5 |
| Green peas, boiled | 1 cup | 3 |
| Asparagus, boiled | 1 cup | 2 |
| Winter squash, baked, cubes | 1 cup | 1.5 |
| Tomato, ripe | 1 cup | 1 |
| Carrots, raw | 1 cup | 1 |
| Collard Greens, boiled | 1 cup | 1 |
| Broccoli, steamed | 1 cup | 1 |
FOOD SOURCES |
AMOUNT |
# of MG |
NUTS/SEEDS/BEANS |
||
| Peanuts, raw | ¼ cup | 4 |
FOOD SOURCES |
AMOUNT |
# of MG |
FRUITS |
||
| Raspberries | 1 cup | 1 |
