The Importance Of B-Group Vitamins,Niacin,Functions In The Body

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.

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