Niacin, Vitamin B3
Niacin or vitamin B3 is very important for the body to transform carbohydrates, alcohol, and fat into energy. Niacin also helps in maintaining skin health and provides support to the digestive and nervous systems. Niacin is quite heat stable unlike the other vitamins in the B-complex and minute amounts get lost while cooking it.
Some food sources of vitamin B3:
- Poultry
- Nuts
- Meats
- Milk
- Mushrooms
- Fish
- All protein-containing foods
- Eggs
- Wholegrain cereals and breads
Niacin deficiency or Pellagra
People who consume excessive amounts of alcohol or survive on a diet that almost base exclusively on corn are at higher risk of getting pellagra. Other reasons of pellagra includes issues where the body is not able to absorb niacin efficiently. The major symptoms of pellagra commonly refer to as the three Ds, diarrhea, dementia, and dermatitis. Moreover, niacin deficiency might lead to death if the person does not get a proper treatment.
Niacin toxicity
Excessive doses of niacin might develop a drug-like effect on our nervous system and fats circulating in blood. Niacin toxicity can lead to flushing, nausea, potential liver damage, and itching.