vitamin b3 - niacin

• vitamin b3 releases energy from food
• vitamin b3 keeps skin and nervous system healthy
• vitamin b3 helps lower the levels of fat in the blood
• the amino acid tryptophan can be converted to niacin in the body
• food sources of vitamin b3:

  • red meat
  • liver
  • wholegrain cereals
  • yeast
  • dairy products
  • eggs
  • nuts
• too little vitamin b3 causes a deficiency disease called pellagra which is most likely where maize is a staple food
• pellagra can cause symptoms such as:

  • diarrhoea
  • rough, scaly and sore skin
  • confusion
  • memory loss
• high doses of vitamin b3 over a long time can lead to liver damage