Even a mild vitamin B-3 deficiency may crash your metabolism.

Keep your engines gunning by eating vitamin B-3, also known as niacin. This nutrient helps convert carbohydrates, protein and fat into energy and works to keep the skin, digestive tract and nerves healthy. When medically supervised, large doses of niacin have been shown to lower blood cholesterol.

To add niacin-induced punch to your diet:

• Enjoy trout, salmon or mackerel at your next fish dinner.
• Roll together a half cup brown rice, 3oz chicken, lettuce, tomato and 2 tablespoons sunflower seeds in a flour tortilla for a power lunch.
• Crack some dry-roasted peanuts at the ball game.

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I apologize that the fractions did not show up in last week's posting concerning vitamin E and seniors. The recommendations should have read:

• Eat one-quarter cup sunflower seeds or almonds 3 times a week (9mg vitamin E).
• Sprinkle 2T wheat germ onto oatmeal and top it with a half ounce of toasted pecans (3mg vitamin E).

Hands, Elizabeth; Nutrients in Food. Baltimore: Lippincott Williams & Wilkins, 2000.