Chemical composition: Under the names niacin, PP factor, or vitamin B3, two equally active natural substances are included: nicotinic acid (this has nothing to with the nicotine in tobacco), which is present in vitamin B3 foods as well as plant-based foods, and nicotinamide, which is found in milk, eggs, fish, and meat.
Vitamin B3 sources: Foods provide niacin in either of these forms or both
- Performed niacin, which is found in foods in the form of nicotinic acid or nicotinamide.
- Transformed niacin by the modification of tryptophan (essential amino acid) contained in food proteins. Tryptophan transforms in the body in such a way that 60 mg of this amino acid becomes 1 mg of niacin.
Units of measure: The niacin content of foods is measured in mg of niacin equivalents (mg NE). This measure includes both the performed niacin present in a food and that formed from tryptophan.
Vitamin B3 function: Intervenes as a coenzyme in energy production in the cells. It is necessary for body growth. Niacin from plant sources (nicotinic acid) reduces cholesterol levels. Niacin from animal sources (nicotinamide) does not have the same effect.
Vitamin B3 deficiency: Skin disorders (dermatitis, pellagra in advanced cases) and nervous system disorders (depression, anxiety).
Increased need: Periods of growth, pregnancy, skin, and nervous system disorders.
Loss during the processing of foods: Niacin is the most stable of all vitamins and deteriorated very little with heat, freezing, or long-term food storage.
Vitamin B3 Supplement
Top Vitamin B3 Foods
| Food (per each 100 g of raw edible portion) | Quantity |
|---|---|
| Peach | 1.02 mg NE |
| Artichoke | 1.05 mg NE |
| Cherimoya | 1.30 mg NE |
| Asparagus | 1.54 mg NE |
| Potato | 2.02 mg NE |
| Sweet corn | 2.08 mg NE |
| Avocado | 2.27 mg NE |
| Tofu | 2.30 mg NE |
| White rice | 2.88 mg NE |
| Date | 3.03 mg NE |
| English walnut | 4.19 mg NE |
| Whole-grain rice | 5.91 mg NE |
| Whole-grain bread | 6.17 mg NE |
| Almond | 9.33 mg NE |
| Buckwheat | 10.2 mg NE |
| Sesame | 11.0 mg NE |
| Wheat germ | 12.1 mg NE |
| Peanut butter | 17.6 mg NE |
| Bran | 18.3 mg NE |
| Natural yogurt | 0.657 mg NE |
| Nonfat milk | 0.888 mg NE |
| Fresh egg | 2.61 mg NE |
| Cod | 5.38 mg NE |
| Gruyere cheese | 7.12 mg NE |
| Pork loin | 8.65 mg NE |
| Salmon | 11.6 mg NE |
| Beefsteak | 11.7 mg NE |
| Baked Chicken | 13.6 mg NE |
| Beef liver | 14.9 mg NE |
| Tuna, canned in oil | 17.8 mg NE |
provided by 100 g of this food
REFERENCES
George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 392. Print. [vitamin B3 foods]
