Among the important vitamins needed by the body is the vitamin B complex. This is a group of vitamins that are needed in the proper functioning of the body, specially for the brain and the nervous system.

One of these B complex is vitamin B3 (niacin, niacinamide, nicotinic acid). This vitamin maintains and strengthens the gastro-intestinal tract, circulation, and the nervous system. It is needed for the protein and carbohydrate metabolism. Vitamin 3 increases blood flow to the skin and body extremities. It is good for cold hands and feet.

Vitamin 3 helps the body to produce many hormones. It is important in energy production, and in the metabolism of fat, cholesterol, and carbohydrate. Vitamin 3 is used in over 50 different chemical reactions in the body. It also helps to regulate the blood sugar, and antioxidant mechanisms. It lowers bad cholesterol, and reduces early onset of arthritis and diabetes. It is effective in the treatment of early diabetes.

Vitamin 3 mild deficiency symptoms are canker sores, irritability, insomnia, nervousness, chronic headache, digestive problems, diarrhea, and anemia. Severe deficiency symptoms include disorientation, mental dullness, pellagra, and neurasthenia.

The rich sources of vitamin 3 are brewer’s yeast, brown rice, wheat germ, rice bran, peanuts, sunflower seeds, whole wheat, torula yeast, and green vegetables.

Vitamin B3 is needed in the assimilation of vitamin C and other B vitamins. To be more effective, this vitamin should be taken together with other B vitamins because it works closely with them.

Dosage: RDA 18 mg; ODA 100 mg; TDA 2,000-6,000 mg (time release). Megadoses of up to 25,000 mg are used for the treatment of schizophrenia, arteriosclerosis, and high cholesterol. But prolonged megadose can induce stomach ulcers, liver damage, colitis, jaundice, and male impotence. Note: The above dosages are for adults. Children 12-17 years old should reduce the dose to 3/4 of the recommended, and those 6-11 years old, to 1/2 of the recommended dose.

Avocado contains folate, one of the B complex vitamins that promotes healthy cell and tissue development. Folate also reduces the risks of birth defects.

Avocado also contains potassium, vitamin E, vitamin C, vitamin B6, lutein, beta-sitosterol. Potassium helps balance the body electrolytes. Vitamin E is a powerful antioxidant known to slow down the aging process, and helps protect against heart diseases and some types of cancer. Lutein is a carotenoid that can protect against eye diseases such as macular degeneration and cataracts. Beta-sitosterol is a phytonutrient that inhibits the absorption of cholesterol in the body, and it helps lower blood cholesterol levels.

Avocado also contains magnesium, riboflavin ( vitamin B2), glutathione, niacin (vitamin B3), pantothenic acid(vitamin B5), biotin (also a Bvitamin), copper, vitamin K, iron and zinc.

Avocado is nutrient booster. A research in Ohio State University showed that when avocado is added to green salad, more disease-fighting nutrients like lutein, lycopene, alpha carotene, and beta carotene are absorbed. These members of the carotenoid family are associated with healthy heart, prostate, and good vision.