Vitamin B3 (Niacin) : Functions, Food Sources, Symptoms of deficiency

Vitamin B₃ (Niacin)

Niacin is a water soluble vitamin which is also known as vitamin PP (pellagra preventive factor) Niacin exists in two forms: nicotinic acid and nicotinamide.

Functions

·         Important for proper blood circulation and healthy functioning of the nervous system.

·         Promotes the health of digestive track.

·         It repairs DNA.

·         It regulates blood sugar levels.

·         It lowers cholesterol levels.

·         It is essential for normal functioning of skin and nerve system.

Food Sources of Niacin

Liver, chicken, meats, prawns, fish, legumes, cereal, mushroom, peanuts, green leafy vegetables, broccoli, dates, peas, groundnuts, almonds, sunflower seeds, avocado are rich in Niacin.

Symptoms of Niacin deficiency

·         A mild deficiency of niacin may result in a coated tongue, sores in the mouth, irritability, nervousness, skin lesions, diarrhoea, forgetfulness, insomnia and headache.

·         Pellegra - Niacin deficiency leads to Pellagra-a disease of 3D’s- dermatitis, diarrhoea and dementia followed by death (if not treated).

·         Dermatitis - This includes rough, scaly pigmented skin with rash on skin exposed to sunlight. Swollen mouth on skin exposed to sunlight.

·         Diarrhoea - loose stools and vomiting.

·         Dementia - nerve damage, numbness in limbs, tingling in hands and feet. Poor muscle  coordination, disorientation and loss of memory.