Food Sources

Organ and muscle meats, lamb's liver, beef, poultry, fish, yeast, legumes, peanuts, Vegemite, yeast, wheat bran and fruit all contain vitamin B3. Trace amounts are found in vegetables and eggs and although milk contains only small amounts of B3, it is a good source of tryptophan, which can be converted to B3 in the body. In cereals such as corn and wheat it is present in a bound form, such as glycoside niacytin, which is unavailable to the body and has negligible nutritional value. Soaking corn in an alkaline solution such as lime helps to increase B3 bioavailability. Maximum loss in cooking is 75% (Wahlqvist 2002).

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