Vitamin B3

What Is It?

Vitamin B3 helps convert nutrients into energy

Why is it important?

Niacin is believed to protect brain cells from stress and injury and is important for the development and function of the cells in your body. Moreover it helps to create cholesterol, fats and repair DNA. Severe niacin deficiency leads to pellagra characterized by a pigmented rash or brown discoloration on skin exposed to sunlight

How much is needed?

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1 – 3 years old

7 mg/ day

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4 – 6 years old

9 mg/ day

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7 – 9 years old

11 mg/ day

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10 – 12 years Boys

15 mg/ day

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10 – 12 years Girls

14 mg/ day

Which foods is it sourced from?

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Brown rice

100 gm
3.4 mg/d

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Groundnut

50 gm
5.5 mg/d

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White gingelly seeds

50 gm
2 mg/d

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Chicken breast

100 gm
8 mg/d

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