A Way to Become Healthy

Health Benefits and Sources of Vitamins B3 | Niacin

Daily Amount Needed
  • 16 mg for adult males.
  • 14 mg for women - 17-18 mg if pregnant/lactating.
  • Children need 9 - 16 mg of niacin per day.
Benefits
  • Niacin assists in the functioning of the digestive system, skin, and nerves. 
  • It is also important for the conversion of food to energy.
Fruit Sources
  • Avocado
  • Boysenberries
  • Dates
  • Guava
  • Loganberries
  • Lychee
  • Mango
  • Peach
Vegetable Sources
  • Artichoke
  • Butternut Squash
  • Corn
  • Mushrooms
  • Peas
  • Potatoes
  • Sweet Potato
Nut Sources
  • Barley
  • Buckwheat
  • Peanuts
  • Sunflower Seeds
  • Wheat - Durum
  • Wheat - Hard Red
  • Wheat - Hard White

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