Vitamin niacinamide is also known as vitamin B-3 and is part of the B-group of vitamins. Vitamin B-3 is water soluble and has a number of beneficial effects on the human body.
So what are the sources of vitamin B-3?
Vitamin B-3 is present in both animal and plant sources. In general, animal sources are far better than the vegetarian sources in terms of the amount of usable Vitamin B-3 that can be absorbed into the body. Thus a vegetarian diet alone might not provide a sufficient quantity of vitamin B-3 unless the consumer is meticulous in having a sufficient amount and variety of niacinamide rich foods. Among the animal sources of vitamin B-3 are: liver, chicken, turkey and pork. These are perhaps the best and richest sources of vitamin B-3. Others studies cite the importance of chicken breast and fishes such as tuna and halibut. In fact, roasted tuna is said to be a very good source of vitamin B3. Roasted venison and calf liver are also foods with a high vitamin niacinamide content. Braised halibut and broiled lamb loin are also extremely rich sources of this important vitamin. It is pretty clear that protein rich foods tend to be rich in vitamin B3. In fact, the human body manufactures vitamin niacinamide from proteins. Milk is also an important source of vitamin B3. This is an especially important source of this vitamin for children.
So what about vegetarian sources of vitamin B3?
Perhaps the richest plant sources of this essential nutrient are grains such as rice and wheat. Here, it is important to emphasize that both rice and wheat must be consumed in their whole grain form. Polished rice and wheat tend to lose most of their B vitamin content. Carrot leaves, turnip and celery leaves are also important as a source of vitamin B3. Sunflower seeds and almonds can also contribute to the daily requirement of the vitamin niacinamide. Yeast and bran are also rich sources of this vitamin. Legumes such as peas, alfalfa, clover, beans and lentils are rich vegetarian sources of this important vitamin. Soybean and peanuts are also part of this group of foods. Green vegetables, carrots and celery are also useful in providing part of the daily requirement. Other sources include brown rice, avocado, and broccoli. Less known but equally important are cheese, corn flour and dairy products. Dates, eggs and pine nuts are also useful foods that contain this nutrient.
What are the benefits of vitamin B3?
It is important to maintain cell function and cell respiration. It keeps skin healthy and nervous tissue functioning. Vitamin B 3 is believed to be an important anti-oxidant and improves the functioning of the cardiovascular system. It is also important in the production of energy and metabolism from carbohydrates and fats as well as proteins. It also acts in improving memory and prevents arthritis. Deficiency of this important vitamin leads to a condition called pellagra.