Foods High in Niacin – Overview
Vitamin B3 is another name for niacin. It is a micronutrient that the human body uses for antioxidant production, proper metabolism, and nervous system function. A human body is unable to produce niacin on its own. You have to consume different food items.
What Is Niacin?
Niacin generally goes by multiple names: niacinamide, vitamin B3, nicotinamide, nicotinic acid, etc. It is soluble in water. Animal proteins contain a higher amount of niacin than any plant-based food. Niacin can help to maintain your health and prevent your body from developing several health hazards.
12 Best Foods That Are High in Niacin
The recommended dietary allowance or RAD for niacin is around 14 mg and 16 mg daily for women and men, respectively. Here is a list of top food items which are high in niacin.
1. Chicken breast
Chicken breast is an excellent source of lean protein and niacin. 11.4 mg of niacin is present in 85 grams of skinless, boneless, and boiled chicken breast. However, the same amount of chicken thigh has only half the amount of niacin.
An excellent option for a high-protein, low-calorie diet is chicken breast. It works wonders for maintaining a healthy lifestyle and losing weight.
85 grams of cooked beef liver contains around 14.7 mg of niacin. That is approximately 100% of the RDA and 91% of the RDA for women and men, respectively. 85 grams of chicken liver can provide 83% of the RDA and 73% of the RDA for women and men, respectively. Chicken or beef liver contains iron, vitamin A, protein, choline, and other B vitamins.
Tuna is a great source of niacin, especially for people who prefer eating fish. For example, 165 grams of tuna fish can offer 21.9 mg of niacin. In addition, tuna contains protein, vitamins B12 and B6, omega-3 fatty acids, and selenium.
The niacin content in salmon is always high. One cooked salmon of 85 grams provides 61% of the RDA and 53% of the RDA for women and men, respectively. Atlantic salmons contain lesser niacin than wild-caught salmons.
As a result, they are a great source of omega-3 fatty acids. Omega-3 can reduce the risk of developing inflammatory diseases, heart problems, or autoimmune disorders.
See Also: Anti Inflammatory Diet Recipes
Turkeys contain slightly less niacin than chickens. However, they provide another element called tryptophan, which can transform into niacin in your body. For example, 85 grams of turkey breast can provide around 6.3 mg of niacin.
Tryptophan can produce around one milligram of niacin in your body. Together, it is about 52% of the RDA and 46% of the RDA for women and men, respectively.
Tryptophan can produce melatonin hormone and the neurotransmitter called serotonin. Both of them are useful for your sleep and the condition of your mood.
Lean pork chops or pork tenderloin are excellent sources of niacin. For example, 85 grams of roasted pork tenderloin can provide around 6.3 mg of niacin. That is about 45% and 39% of the RDA for women and men, respectively.
On the other hand, roasted pork shoulders of similar weight can offer only 24% and 20% of the RDA for women and men, respectively. This is because pork also contains vitamin B1, which plays a significant role in the metabolism process of your body.
Canned anchovies can be considered inexpensive to fulfill the need for niacin. One anchovy offers around 5% of the RDA for adult women and men. They are also a great source of selenium. Each anchovy contains approximately 4% of the RDI. Selenium can 22% reduce the risk of getting cancer. It works best for breast, lung, prostate, stomach, and esophagus cancer.
Peanuts are one of the best vegetarian sources of niacin. 32 grams of peanut butter can offer 4.3 mg of niacin. It is around 25% of the RDA and 30% of the RDA for men and women, respectively. Peanuts are rich sources of vitamin E, protein, monounsaturated fats, vitamin B6, phosphorus, manganese, and magnesium.
Daily consumption of peanuts can lower the risk of type 2 diabetes. However, it does not play any role in weight gain.
9. Ground Beef
Ground beef is an excellent source of iron, vitamin B12 protein, zinc, and selenium. In addition, 85 grams of cooked 95% lean ground beef contain 6.2 mg of niacin. However, the same amount of 70% lean ground beef can provide 4.1 mg of niacin.
10. Brown Rice
195 grams of cooked brown rice can provide 18% and 21% of the RDA for men and women, respectively. According to the experts, 30% of niacin in grains can be available for absorption. Brown rice is also a great source of fiber, vitamin B6, thiamin, phosphorus, magnesium, selenium, and manganese. Brown rice can reduce inflammation and improve heart conditions in obese women.
One medium-sized avocado can offer 3.5 mg of niacin, that’s 25% and 21% of RDA in women and men, respectively. Avocado is also a great source of healthy fats, fiber, multiple minerals, and vitamins. In addition, regular consumption of avocados can reduce the risk of developing any heart disease.
Niacin is present in about 2.5 mg per 70 grams of mushrooms. That is 18% and 15% of the RDA for women and men, respectively. So this is a fantastic way for vegans and vegetarians to meet their bodies’ needs for niacin.
5 Health Benefits of Niacin
#1. Niacin can prevent the breakdown of fats into any individual components to lower the level of triglycerides and fats in your body. However, you must consult your doctor before consuming niacin in high amounts. Overconsumption niacin can cause several side effects like rashes, headaches, nausea, etc.
#2. Niacin can also help to decrease insulin sensitivity.
#3. Regular consumption of niacin can reduce the chances of developing cancer.
#4. A high dosage of niacin can also rapidly recover HIV patients.
#5. Niacin deficiency can cause conditions like diarrhea, dementia, dermatitis, and even death in certain conditions.
Vitamin B3, or niacin, is an essential nutrient that you must include in your diet. It has multiple benefits for your body. But most importantly, it can help metabolism and improve your nervous system.