Vitamin B3 or Niacin

vitamin-b3_niacin The vitamin B3 (also known as vitamin PP or Niacin ), exists mainly under two forms that, practically, have a similar, if not identical, activity: nicotonamide and nicotinic acid.

This vitamin is stored in the liver, and is a precursor of two enzymes necessary for the metabolism of carbohydrates, proteins and fats.

Since it is provided by the diet, although it is produced equally by the organism, the most advisable thing is to try to know what are the needs in niacin that the organism has, as well as the Foods rich in vitamin B3 .

Recommended contributions in vitamin B3

Recommended contributions per day
Babies 6 mg.
Children from 6 to 12 months 6 mg.
Children from 1 to 3 years old 9 mg.
Children from 4 to 9 years old 12 mg.
Children from 10 to 12 years old 14 mg.
Teen girls 15 mg.
Teenage boys 18 mg.
Adult woman 15 mg.
Adult man 18 mg.
Nursing mother 20 mg.
Woman with child 20 mg.

Foods rich in vitamin B3 or Niacin

Food Quantity (mg. Per 100 g.)
Dry beer yeast 35
Bakery yeast) 28
Liver fifteen
Peanuts 12
Salmon, tuna 6.8
Kidneys 5.2
Almonds 4.5
Wheat germ 4.4
meats 3 - 6
Fish 2 - 6
Nuts 3
Mushrooms 2.9

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