We often talk about why we need B vitamins -- particularly vitamins B3 (niacin) and B12 (cobalamin) -- which are needed for energy metabolism, DNA synthesis and neurological health. Yet both are abundantly available in our foods though we reach out for supplements to prevent deficiencies. All you need is smart meal planning. FOOD RICH IN VITAMIN B3 OR NIACIN Niacin is important for the metabolism of carbohydrates, fats and proteins, facilitating their conversion into energy. Furthermore, niacin is vital for maintaining healthy skin, nerves and digestive systems. 1. Meat and Poultry: Animal-based foods are among the richest sources of niacin. Chicken breast, turkey, and liver provide high amounts of this vitamin. 2. Fish: Several varieties, particularly tuna and salmon, are significant sources. They not only supply niacin but are also rich in Omega-3 fatty acids, which help in cardiovascular health. 3. Legumes: Beans, lentils and peas are plant-based storehouses besides providing additional benefits like fibre and protein which lend satiety and stabilise sugar release in the bloodstream. 4. Whole Grains: Whole grain products such as brown rice, whole wheat bread and oatmeal contain niacin, though they may have lower bioavailability than animal sources due to the presence of phytates that can inhibit nutrient absorption. 5. Nuts and Seeds: Peanuts are particularly high in niacin. Other nuts and seeds, such as sunflower seeds and almonds, are other sources. 6. Fortified Foods: Many cereals and nutritional yeasts are fortified with niacin, providing an alternative source for individuals with dietary restrictions. FOODS RICH IN COBALAMIN (VITAMIN B 12) Cobalamin is crucial for red blood cell formation, neurological function and DNA synthesis. Unlike niacin, B12 is primarily found in animal products, making its availability a concern for vegetarians and vegans. 1. Animal Liver and Kidneys: These are some of the most concentrated sources of B12. Even small portions provide more than the daily requirement. 2. Fish and Shellfish: Fish such as trout, salmon and tuna are excellent sources of B12. Shellfish like clams and oysters contain substantial amounts too. 3. Meat and Poultry: The vitamin is present in muscle tissues, contributing to its abundance in these foods. 4. Dairy Products: Milk, cheese, and yogurt are notable sources of B12 for those who consume animal-derived products. They also provide calcium and other essential nutrients. 5. Eggs: These are good sources, particularly their yolks, making them a suitable option for various dietary patterns. 6. Fortified Foods: For individuals who do not consume animal products, fortified plant-based milk, breakfast cereals and nutritional yeast can help meet B12 needs. DAILY REQUIREMENTS AND DEFICIENCY The recommended dietary allowance (RDA) for niacin varies by age, sex and life stage. Adult men require approximately 16 mg/day while women need about 14 mg Niacin deficiency, though rare in developed countries, can lead to pellagra, characterised by dermatitis, diarrhoea and dementia. The RDA for B12 is 1 µg/day for adults. Deficiency can lead to anemia, neurological issues and cognitive disturbances. Populations at risk include older adults, individuals with gastrointestinal disorders and those following a strict vegan diet. (Narang is nutritionist, Indraprastha Apollo Hospitals, Delhi)
