CalorieKing.com Staff
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RDA: 20 mg (Children: 12-15mg)
Roles of vitamin B3 in the body
Deficiency: Symptoms of vitamin B3 deficiency include diarrhea, dermatitis, dementia, and soreness and ulceration of mouth corners.
Toxicity: High supplemental dosages (1-4 grams) used as a drug to lower blood cholesterol can cause nausea and skin flushing.
Good food sources of Vitamin B3: Fish, meats, liver, poultry, dried beans, nuts, yeast, Vegemite, wholegrain cereals are all good sources of vitamin B3
| Food source | Vitamin B3 |
|---|---|
|
Tuna, canned, 1/2 cup, 3.5 oz Salmon, canned, 1/2 cup, 3.5 oz Meat, cooked, 4.2 oz Chicken, 3.5 oz Fish, 1 fillet, 4.2 oz Liver, fried, 1 slice, 1.4 oz Peanuts, 1/4 cup, 1.4 oz Muesli, 1/2 cup, 2 oz Bread, w/meal, 4 slices, 4.2 oz Pasta, wholemeal, cooked, 1cup Rice, brown, cooked, 1 cup Potato, 1 medium Soya Beans, 1/2 cup, 3.5 oz Avocado, 1/2 large, 3.5 oz Mushrooms, 2 oz serve Egg, boiled, 1 medium |
23 mg 17 mg 12 mg 12 mg 11 mg 8 mg 9 mg 5 mg 5 mg 4 mg 4 mg 3 mg 3 mg 2 mg 2 mg 1 mg |
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Next: Vitamin B5 - Pantothenic Acid
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