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Vitamin B3 - Niacin Article:
from:Vitamin B3, or niacin, was discovered in the early 1900s by the U.S. Public Health Service. A skin disease, pellagra, characterized by cracked, scaly, discolored skin, digestive problems, and overall bodily weakness was very prevalent in the southern U.S. The U.S. Public Health Service established established a connection between the prevalence of pellagra and cornmeal-based diets, which were missing protein. The addition of protein to these diets cured many cases of pellagra.
It was later found out that niacin was the actual missing ingredient from the cornmeal-based diets that was causing the pellagra. Ironically, corn as a whole food actually contains significant amounts of niacin, but it cannot readily be absorbed from corn unless corn products like cornmeal are prepared in a way that releases this vitamin for absorption. For example, lime (from limestone) can help release niacin from corn and make it available for absorption.
Niacin is a term that refers to several different chemical forms of the vitamin, including nicotinic acid and nicotinamide (a.k.a. niacinamide.)
Niacin is important in energy production. Two specific forms of niacin, nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP,) are essential for the conversion of the body's fats, proteins, and carbohydrates into usable energy. Niacin can also synthesize starch that is stored in the body's muscles and liver for later use.
Niacin also plays a critical role in the chemcial processing of the body's fats. The fatty acid building blocks for fat-containing structures in the body (like cell membranes) and fat-based hormones (like steroid hormones) typically require niacin for their synthesis. Ironically, even though niacin helps the liver produce cholesterol, studies have shown that niacin actually helps to lower total blood cholesterol in people with elevlated cholesterol levels.
Niacin also helps to build the components of the primary genetic material in our cells, deoxyribose nucleic acid (DNA.) Without niacin, genetic (DNA) damage results and cancer is more likely.
Niacin also is involved in insulin metabolism and blood sugar regulation. Experts aren't exactly sure how it is involved, as there are different theories, including the idea of a "glucose tolerance factor" (GTF) molecule that includes niacin and must be present for optimal insulin activity.
People who have low levels of niacin in their systems often experience general weakness, muscular weakness, and a lack of appetite. Skin infections and digestive problems have also been associated with people with low levels of niacin.
Niacin is minimally susceptible to damage by air, light, and heat as it is one of the most stable water-soluble vitamins around.
Foods such as raw crimini mushrooms, baked or broiled yellowfin tuna, roasted chicken breasts, calf liver, broiled or baked halibut, boiled asparagus, and venison are all considered to be great dietary sources of niacin.
According to the Recommended Dietary Allowances for niacin, males and females who are 9-13 years old should receive 12 milligrams per day, while men older than 13 years of age should receive 16 milligrams a day and women older than 14 should receive 14 milligrams a day. If a female is pregnant, she should receive 18 milligrams a day.
For more information, go here:
http://www.umm.edu/altmed/ConsSupplements/VitaminB3Niacincs.html
http://www.pdrhealth.com/drug_info/nmdrugprofiles/nutsupdrugs/nia_0184.shtml
http://library.thinkquest.org/26813/b3.htm
http://en.wikipedia.org/wiki/Niacin
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