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?
1 – 3 years old
7 mg/ day
4 – 6 years old
9 mg/ day
7 – 9 years old
11 mg/ day
10 – 12 years Boys
15 mg/ day
10 – 12 years Girls
14 mg/ day
Which foods is it sourced from?
Brown rice
100 gm
3.4 mg/d
Groundnut
50 gm
5.5 mg/d
White gingelly seeds
50 gm
2 mg/d
Chicken breast
100 gm
8 mg/d
