Vitamin B3 - Sources and Functions

Sources of Vitamin B3

1. In general, meat and fish are better sources of niacin than plant products. Foods of animal origin rich in this vitamin are sheep liver, lean meats, prawns, pork, and cow’s milk.
2. Vegetarian sources rich in this vitamin are rice bran, rice, wheat, groundnuts, sunflower seeds, almonds, and chilgozas; and green vegetables like turnip and beet greens, and the leaves of carrots, colocasia, and celery.
3. Yeast and bran are good natural sources of this vitamin but the removal of the bran in the milling of wheat reduces the niacin content of white-wheat flour to a low level.

Functions of Vitamin B3 Niacin

1. Niacin is important for proper blood circulation and the healthy functioning of the nervous system.
2. It maintains the normal functions of the gastro-intestinal tract and is essential for the proper metabolism of proteins and carbohydrates.
3. It helps to maintain a healthy skin.
4. Niacin dilates the blood vessels and increases the flow of blood to the peripheral capillary system.
5. This vitamin is also essential for synthesis of the sex hormones, namely, oestrogen, progesterone, and testosterone, as well as cortisone, thyroxin, and insulin.

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