10 foods rich in niacin (vitamin B3)

10 foods rich in niacin (vitamin B3)

Niacin, also known as  vitamin B3, is a nutrient that your body uses for proper metabolism, nervous system function and protection from antioxidants.

This is  an essential nutrient  that you must get from food because your body cannot produce it on its own.

Because niacin is water-soluble, any excess is excreted in the urine rather than stored in your body. As a result, it is important to  eat foods rich in niacin  regularly.

The Recommended Dietary Value (RDA) of this nutrient is 16 mg per day for men and 14 mg per day for women , which is the amount needed to meet the needs of nearly 98% of adults.

 

Best Food Sources of Niacin (Vitamin B3)

In this article, we have listed  16 types of foods rich in Vitamin B3  . Stay with us

  1. Liver

Liver is one of the  best natural sources of niacin  .

A typical 3-ounce (85-gram) serving of cooked beef liver provides 14.7 mg of niacin, or 91% of the RDA for men and over 100% of the RDA for women.

Chicken liver is also a good source, providing 73% and 83% of the recommended amount for men and women for every 3 ounces (85 g) cooked. In addition, liver is very nutritious, and contains protein, iron, choline, vitamin A and  other vitamins  .

  1. Chicken breast

Chicken, especially breast meat, is a good source of niacin and protein.

3 ounces (85 grams) of boneless, cooked chicken breast contains 11.4 mg of niacin, which is 71% and 81% of the recommended amount for men and women, respectively.

In comparison, the same amount of boneless (boneless) chicken thighs is only half that.

Chicken breast is also high in protein, at 8.7 grams per gram ounce (28 grams), making it a good choice for low-fat and low-calorie diets for weight loss.

  1. tuna fish

It’s  a good source of niacin  and a great choice for people who eat fish but don’t like  meat  .

8 ounces (165 grams) of tuna contains 21.9 milligrams of niacin, which provides more than 100% of the recommended amount for men and women.

In addition to niacin, this nutritious food contains protein, vitamin B6  ,  vitamin B12  , selenium and omega-3 fatty acids.

Since mercury can accumulate in tuna meat, there are concerns about mercury poisoning. However, consuming one packet per week is considered safe for most people.

  1. Turkey

Although turkey contains less niacin than chicken, it also contains more tryptophan, which your body can convert into niacin.

3 ounces (85 grams) of cooked turkey breast provides 6.3 milligrams of niacin and enough tryptophan to produce about 1 milligram of excess niacin.

Combined, this is about 46% of the RDA for men and 52% for women.

However, since the average intake of niacin in the United States is 28 mg per day for men and 18 mg per day for women, it is unlikely that your body will need to convert Tryptophan to niacin.

Tryptophan is also used to produce the neurotransmitter serotonin and the hormone melatonin, both of which are important for mood and sleep.

  1. Salmon

Salmon is  a good source of vitamin  B3, which you can use to supply your body with niacin.

3 ounces (85 grams) of cooked salmon contains 53% of the RDA for men and 61% for women.

The same amount of farmed salmon in the Atlantic accounts for about 42% of the recommended amount for males and 49% for females.

Salmon is also an excellent source of omega-3 fatty acids that can help fight inflammation and reduce the risk of heart disease and autoimmune disorders.

  1. Anchovies

Eating canned gypsy fish is a cheap way to meet the needs of niacin.

Just one gypsy fish provides about 5% of the recommended amount for adult men and women.

So eating 10 gypsy fish provides about half of the niacin your body needs. These little fish are also an excellent source of  selenium  . Eating foods rich in selenium is linked to a 22 percent reduced risk of cancer, especially breast, lung, esophagus, stomach and prostate cancer.

  1. beef

Beef is a good source of niacin, and it is rich in protein, iron, vitamin B12, selenium and zinc.

Three ounces (85 grams) of cooked beef provides 6.2 mg of niacin. Grass-fed beef can contain more antioxidants and omega-3s than regular beef, making it a very nutritious choice.

  1. Peanuts

Peanuts are one of the  best plant sources of niacin  . 2 tablespoons (32 grams) of peanut butter contains 4.3 milligrams of niacin, which is about 25 percent of the recommended amount for men and 30 percent for women.

In addition to niacin, peanuts are rich in protein, monounsaturated fats,  vitamin E,  magnesium, phosphorous, and manganese.

While peanuts are relatively high in calories, research shows that eating them daily is linked to health benefits such as reducing the risk of developing type 2 diabetes. Additionally, the daily consumption of peanuts does not lead to weight gain.

  1. avocado

The average avocado contains 3.5 mg of niacin, or 21% and 25% of the recommended amount for men and women, respectively.

It also contains fiber, healthy fats, and many vitamins and minerals.

In fact, avocados contain more than twice the potassium found in bananas.

In addition to the above, avocados are an excellent source of monounsaturated fats that, when consumed regularly, may help reduce the risk of heart disease.

  1. Whole rice or brown rice

One cup (195 grams) of cooked brown rice contains 18% of the recommended amount of niacin for men and 21% for women.

However, some research shows that only 30% of niacin is available in grains for absorption, which makes brown rice a less efficient source than other foods.

In addition to niacin, brown rice is high in fiber, thiamine, vitamin B6, magnesium, phosphorous, manganese, and selenium.

Studies show that changing white rice to brown reduces inflammation and improves heart health indicators in overweight and obese women.