Vitamin+B3

(better view using MS word) __**Lucy Jiang, Block D **__

Vitamin B 3 (Niacin / Nicotinic acid)

__Chemical Structure Of Niacin__



Vitamin B 3 is also called niacin or nicotinic acid. It is an organic compound with the formula C 5 H 4 NCO 2 H and depending on the definition used, one of the between forty to eighty essential human nutrients. Like all the B-complex vitamins, it is important for converting calories from protein, fat and carbohydrates into energy. But it also helps the digestive system function and promotes a normal appetite and healthy skin and nerves.

There are two categories of vitamins: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B 3 is a water-soluble vitamin.

 How Vitamin B3 Benefits Us?

Vitamin B 3, has been shown to reduce LDL cholesterol (the 'bad' cholesterol that clogs the heart's arteries) as well as increase HDL cholesterol. Both of these positive actions help you lower cholesterol.

How It Harms Us?

While niacin does have positive benefits in lowering cholesterol, it can multiply the effect of high blood pressure medication as well as cause indigestion, diarrhea, nausea, and gout. Unfortunately, it may also make peptic ulsers worse, as well as trigger high blood sugar, gout, or cause liver inflammation.

What If You Had Too Much or To Little?

The first signs of a vitamin B 3 deficiency are muscular weakness, inability to eat, indigestion and skin problems. In its worst form, a deficiency results in pellagra, which is a serious disease with symptoms such as diarrhea, mental confusion and skin problems.

How Much Vitamin B 3 Is Enough? Women should have 15 milligrams each day and men should have 15 to 19 milligrams each day. Tryptophan is an amino acid that serves as a Vitamin B3 equivalent. Sixty milligrams of tryptophan is equal to 1 milligram of vitamin B 3. Biosynthesis: Tryptophan → Kynurenine → Niacin

Sources of Vitamin B 3 V itamin B 3 can be found in many foods as show below: Animal products: § liver, heart and kidney § chicken § beef § fish: tuna, salmon § milk § eggs § ( Milk and eggs contain small amounts, but are excellent sources of tryptophan .) Fruits and vegetables: § avocados § dates § tomatoes § leaf vegetables § broccoli § carrots § sweet potatoes § asparagus Seeds: § nuts § whole grain products § legumes § saltbush seeds Fungi: § mushrooms § brewer's yeast Other: § Vegemite (from spent brewer's yeast)

Here is a table of average values for the Nicotinic Acid content of a variety of foods.

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