2. Fruit And Vegetables (Vitamin B3 (Niacin ) A series of Presentation By Mr. Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

3. NIACIN Niacin, also known as vitamin B-3, supports the normal function of your skin, nerves and digestion system. Men need 16 milligrams of niacin each day, and women should aim for 14 milligrams. A baked potato supplies 2.8 milligrams, or 18 percent of what men need daily and 20 percent of what women should have each day. Peas, sweet potatoes, asparagus, corn and artichokes supply small amounts as well.

4. NIACIN Vitamin B3, or Niacin, is an essential vitamin required for processing fat in the body, lowering cholesterol levels, and regulating blood sugar levels. A deficiency of niacin leads to pellagra, a condition characterized by diarrhea, dermatitis, dementia, inflammation of the mouth, amnesia, delirium, and if left untreated, death. Even a slight deficiency of niacin can lead to irritability, poor concentration, anxiety, fatigue, restlessness, apathy, and depression.lowering cholesterol levels

5. NIACIN Niacin, Vitamin B3, is a water-soluble vitamin that is well regulated by the body, thus overdose is rare, and only occurs when niacin is taken in the form of supplements. An overdose of niacin is seen in the form of skin rashes (flush), dry skin, various digestive maladies. A long term overdose can lead to liver damage, elevated blood sugar levels and type II diabetes, as well as increased risk of birth defects.

6. Fish High in Niacin (%DV per 3oz cooked): Skipjack Tuna (80%), Mackerel and Bluefin Tuna (45%), Wild Salmon (43%), Swordfish (39%), Farmed Salmon and Halibut (34%). 1: FISH (COOKED YELLOWFIN TUNA)

7. Turkey is also High in Niacin: Roasted light meat contains (50% DV) per 3oz cooked. 2. TURKEY (COOKED )

8. Livers High in Niacin (%DV per 3oz cooked): Beef (75%), Veal (61%), Chicken (57%),. 3. LIVER (COOKED LAMB LIVER)

9. 2 Tablespoons (32g) of peanut butter provide 4.4mg (22% DV) of niacin. 4. PEANUTS (OIL ROASTED)

10. Beef Cuts High in Niacin (%DV per 3oz cooked): Lean Sirloin Steak (38%), Beef Fillet (37%), and Tenderloin (36%). 5. BEEF (COOKED LEAN RIB

11. Mushrooms High in Niacin (%DV per cup, sliced): Cooked White (35%), Oyster (Raw) (21%), Brown (Raw) (14%), and Chanterelle (Raw) (11%). 6. MUSHROOMS

12. A cup of cooked frozen peas contains (12% DV) and a cup of cooked canned peas contains (8% DV). 7. GREEN PEAS

13. Seeds High in Niacin (%DV per ounce): Chia Seeds (12%), Sesame (8%), and Pumpkin & Squash (7%). Sunflower per Ounce (12%) 8. SEEDS

14. Half an average avocado provides 160 calories. 9. AVOCADO