General practitioner in Lexington, Kentucky
Address: 1111 Ronald Reagan Pkwy, Avon, IN 46123
Phone: (317) 217-3000
Importance Of A Healthy Diet
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Vitamin And Mineral Functions
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Vitamin B3 (Niacin)
Niacin, or vitamin B3, is very important in oxidative reactions in different metabolic pathways and is present in Poultry, fish, meat, whole grains, and fortified cereals. A deficiency of this vitamin may cause a health condition named as Pellagra; a disease which, if left untreated, is described in a macabre way as being the four D's: 'Diarrhoea, Dermatitis, Dementia and Death'.
Excellent Sources of Niacin
A fuller, and more comprehensive list of pellagra symptoms includes: sensitivity to sunlight, occasional aggression, alopecia (hair loss), insomnia and mental confusion. However deficiencies of vitamin B3, nowadays, are relatively rare as Niacin is found in a wide variety of everyday dietary foodstuffs. Some of which include, liver, chicken, beef, fish, cereal, peanuts, and legumes, and is also synthesized from tryptophan, essential amino acid, which is found in most forms of protein.
So, if our protein intake from different food sources is normal, we should obtain a sufficient supply of Niacin in our every day diet. Our dietary intake should include as wide a variety of fruits and vegetables as possible as they are excellent sources of B3:
- Avocados 9 (1 mg niacin per 100 grams)
- Dates (2 mg)
- Tomatoes (7 mg)
- Leafy vegetables (.3 - 0.4 mg)
- Broccoli (0.6 mg)
- Carrots (0.3 - 0.6 mg)
- Sweet potatoes (0.5 - 0.6 mg)
- Asparagus (0.4 mg)
Vitamin B5 (Pantothenic acid)
Sometimes known as the 'Anti-stress' vitamin, pantothenic acid plays an important part in the production of adrenal hormones and antibodies. It helps the body to efficiently utilize other vitamins and assists in the conversion of the fats, carbohydrates and proteins that we eat, into energy. Vitamin B5 is required by every cell in our bodies and is most concentrated in our organs.