Vitamin B3, also known as Niacin, is a micronutrient that plays a crucial role in maintaining proper bodily function. The body uses this micronutrient for antioxidant protection, DNA repair, nervous system function, and proper metabolism. In addition, Vitamin B3 food items are essential to lower the body’s cholesterol, ease arthritis, and boost brain function. Moreover, you can get it in both natural and supplement forms. So, naturally, they are available in certain food items and must be incorporated into your diet to help ensure you meet your daily requirements. Here’s a list of the top 15 vitamin B3 foods.
Also read: Top 15 Picks: List Of Vitamin B2 Foods
List of Top 15 Vitamin B3 Foods
Here’s a table showcasing the top 15 vitamin B3 food charts, serving size, and content.
| S.No. | Vitamin B3 Foods | Serving Size | Vitamin B3 Content (mg) |
| 1. | Peanuts | 32g | 4.3 mg |
| 2. | Ground Beef | 85g | 6.2 mg |
| 3. | Avocado | 1-medium | 3.5 mg |
| 4. | Turkey | 85g | 6.3 mg |
| 5. | Tuna | 85g | 21.9 mg |
| 6. | Brown Rice | 1 cup | 5.2 mg |
| 7. | Whole Wheat | 100g | 4.43 mg |
| 8. | Mushroom | 75g | 2.5 mg |
| 9. | Green Peas | 145g | 3 mg |
| 10. | Salmon | 100g | 10.12mg |
| 11. | Chicken Breast | 85g | 11.4 mg |
| 12. | Pork | 85g | 6.3 mg |
| 13. | Potatoes | 1 large | 4.2 mg |
| 14. | Fortified and Enriched Foods | 100g | 9.5mg |
| 15. | Liver | 85g | 14.7 mg |
Let’s explore how the foods we’ve listed contribute to your intake of vitamin B3.
Peanuts
Niacin can be found in abundance in peanuts. Eating a handful of peanuts fulfils a large number of your daily niacin needs.
Ground Beef
Another great source of niacin is beef. Choosing lean ground beef portions guarantees you’ll receive your niacin without consuming too much-saturated fat.
Also read: The Complete Guide to Vitamin B-Rich Foods: Top 20 Picks
Avocado
Avocados are a good source of niacin and offer good fats. They can be eaten on their own or as a healthy garnish for salads and sandwiches.
Turkey
Turkey is a lean protein source that contains niacin. Roasted, grilled, or mixed into salads, turkey is a flexible way to increase your intake of B3.
Tuna
Tuna is rich in niacin and protein. You can get more niacin by adding it to salads, sandwiches, or sushi rolls.
Brown Rice
Niacin is present in entire grains like brown rice. It can be used as a side dish or in stir-fries and pilafs, and it’s a healthier substitute for white rice.
Whole Wheat
Bread, pasta, and cereal made from whole wheat are frequently fortified with niacin. Selecting whole wheat products guarantees that you will receive the additional advantages of fibre and other nutrients.
Mushrooms
Among vegetables, mushrooms are a great source of niacin. A tasty approach to increase your intake of B3 is to grill them or add them to soups and stir-fries.
Green Peas
Niacin-rich green peas are an excellent source of plant-based protein. They can be eaten as a side dish or incorporated into pasta and salad recipes.
Salmon
Niacin and omega-3 fatty acids are both abundant in salmon. Salmon that has been baked, broiled, or grilled is a tasty and nourishing addition to your diet.
Chicken Breast
Niacin is present in chicken breast, a lean protein source. It can be added to a variety of foods, including salads, stir-fries, and sandwiches made with grilled chicken.
Vitamin B3 Recommended Daily Allowance
Here’s a table outlining the recommended daily allowance for Vitamin B3.
| Gender | RDA (mg/day) |
|---|---|
| Men | 16 |
| Women | 14 |
Also read:Discover the List Of Top 15 Vitamin B1 Foods For Your Well-being
What Are The Benefits Of Vitamin B3?
For Improving the Blood Fat Levels: If your blood cholesterol levels increase, it may also increase the risk of heart-related issues. Those with higher cholesterol levels need to follow the proper diet and eat food that is rich in niacin to keep their vitamin B3 levels balanced.
Lowers Blood Pressure: Niacin plays an essential role in releasing prostaglandins, and this chemical is used to widen the blood vessels, hence helping in reducing blood pressure.
Improves Skin Health: Niacin is a major component in safeguarding skin cells and helping the skin protect itself from the sun. Whether it’s taken orally or through lotion, niacin is the best option to include in your routine.
Lowers the Risk of Type 2 Diabetes: Did you know that type 1 diabetes is an autoimmune disease that may be the leading cause of several other health-related conditions? In this condition, the insulin-creating cells are destroyed in the pancreas. Moreover, few studies suggest that niacin helps protect these cells and may lower the risk of type 2 diabetes in children.
Boosts Cognitive Functioning: Niacin is essential for energy and proper brain function. It is also part of the coenzymes NAD and NADP. Deficiency may cause brain fog and psychiatric disorders.
Also read:Top 20 Vitamin B12 High-Rich Foods Sources: A Complete Guide
Tips For Increasing Vitamin B3 Intake
Keep a Wholesome Diet: To support overall health, try to have a balanced diet that includes adequate amounts of protein, carbohydrates, fats, vitamins, and minerals.
Cooking Methods: Avoid cooking methods that may deplete niacin content, such as boiling. Instead, opt for methods like grilling, roasting, or steaming to retain nutrients.
Consider Supplements: If you struggle to meet your vitamin B3 requirements through diet alone, consult with a healthcare professional about the potential benefits of supplementation.
Also read:Top 20 Vitamin C Rich Foods: A Comprehensive Guide
Conclusion
These are food items rich in Vitamin B3, including tuna, salmon, pork, peanuts, and many more. By choosing from the list and incorporating these vitamin B3-rich foods in your diet, you can support your overall health and well-being while ensuring you meet your nutritional needs. Keep in mind to always consult with a healthcare professional or nutritionist before making significant changes to your diet or supplement regimen.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.
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