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