The Importance Of B-Group Vitamins Vitamin B3-Niacin  More B-group Vitamins Vitamin B3 or Niacin is an important vitamin of the B group.Cooking causes little actual destruction of niacin,but a considerable amount maybe lost in the cooking water.Sulphur drugs,alcohol,food-processing techniques,and sleeping pills tend to destroy this vitamin. Functions In The Body:Niacin in important for proper blood circulation and the healthy functioning of the nervous system.It maintains the normal functions of the gastro-intestinal tract and is essential for the proper metabolism of proteins and carbohydrates.It helps to maintain a healthy skin. Niacin dilates the blood vessels and increases the flow of blood to the peripheral capillary system.This vitamin is also essential for the synthesis of sex hormones,namely oestrogen,progesterone,and testosterone,as well as cortisone,thyroxin,and insulin. Sources: | Fruits | mcg | milk&milk products | mcg | | apricots,dried | 2300 | cow's milk-skimmed powder | 1000 | | passion fruit | 1600 | wholemilk powder,cow's | 800 | | custard apples | 1300 | | bael fruit | 1100 | | dates,dried | 900 | | mangoes,ripe | 900 |
| nuts&oilseeds | mcg | pulses&legumes | mcg | vegetables | mcg | cereals | mcg | | groundnuts,roasted | 22,100 | peas,roasted | 3500 | turnip greens | 5400 | Rice bran | 29800 | | sunflower seeds | 4500 | soya beans | 3200 | beet greens | 3300 | barley | 5400 | | almonds | 4400 | red gram,tender | 3000 | carrot leaves | 2100 | wheat flour,whole | 4300 | | mustard seeds | 4000 | bengal gram, whole | 2900 | colocasia leaves | 1900 | rice,puffed | 4100 | | chilgozas | 3600 | split kesari | 2900 | lotus stems | 1900 | rice,flakes | 4000 | | coconut,dry | 3000 | split red gram | 2900 | celery leaves | 1200 | rice(parboiled) | 4000 | | pistachio nuts | 2300 | lentil | 2600 | potatoes | 1200 | jowar | 3100 | | cashew nuts | 1200 | split bengal gram | 2400 | | | wheat germ | 2900 | | walnuts | 1000 | Split green gram | 2400 | | | bajra | 2300 | | | split black gram | 2000 | | | maize,dry | 1800 | | | moth beans | 1500 | | | finger millet | 1100 | | Values per 100g edible portions |
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