Vitamin B3 is also called Niacin. It is needed for tissues repair and metabolism of nutrients. Vitamin B3 deficiency can lead to pellagra (severe deficiency), slower metabolism and decreasing cold tolerance. An excess of vitamin B3 (over 3g a day) can cause liver damage, dilation of the blood vessels and kidney damage.
Sources of Vitamin B3:
| Food / 100g | Amount (mg) |
| Yeast extract | 73 |
| Chicken breast, without skin | 22 |
| Lamb’s liver | 21 |
| Tuna canned in oil, drained | 21 |
| Grapenuts | 20 |
| Roasted turkey, light meat, | 20 |
| Peanuts, plain | 19 |
| Pork fillet, lean | 18 |
| Tuna, fresh | 17 |
| Shiitake mushroom, dried | 15 |
| Grilled swordfish | 14 |
| Grilled mackerel | 13 |
How Much Vitamins You Need?
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