Vitamin B3 or Niacin

Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy in the body system. The amount of Niacin needed in the body system in Adult 16 mg for adult males and 14 mg for women of niacin per day. The amount of Niacin needed in the body system in pregnant/lactating women is 17-18 mg of niacin per day. The amount of Niacin needed in the body system in children is 9 - 16 mg of niacin per day.

Vitamin B3 - Daily Amount Needed
• Adult 16 mg for adult males and 14 mg for women of niacin per day
• Pregnant/lactating women are 17-18 mg of niacin per day.
• Children need 9 - 16 mg of niacin per day.

Fruit Sources
Avocado, Boysenberries, Breadfruit, Cherimoya, Dates, Guava, Loganberries, Lychee, Mango, Nectarine, Passion Fruit, Peach

Vegetable Sources
Artichoke, Butternut, Squash Corn, Mushrooms, Okra, Parsnip, Peas, Potatoes, Pumpkin, Spirulina Spaghetti, Squash, Squash – winter, Sweet Potato

Nut/Grain Sources
Barley, Buckwheat, Peanuts, Rye Spelt, Sunflower Seeds, Wheat – Durum, Wheat - Hard Red, Wheat - Hard White

Meat/Protein Sources
Beef, Chicken Breast, Chicken (dark meat), Anchovies, Catfish, Cod, Herring, Perch, Pollock, Salmon, Sardines, Tuna, Lamb, Pork, Turkey Breast, Turkey Bacon, Veal, Turkey Leg, Hot Dog (Turkey), Roast Duck, Hamburger, Bacon, Pork Sausage, Beef Sausage, Ground Turkey, Ground Chicken, Adzuki Beans, Fava Beans, Edamame, Pigeon Beans, Split Peas, Soy Beans, Winged Beans.