In this article we will suggest you some foods high in Vitamin B3 Niacin with their benefits. Vitamin B3 is a vital vitamin required by the body for the processing of fat. It is also known as Niacin or nicotinic acid. This essential vitamin is also required for regulating blood sugar levels and reducing cholesterol levels. When there is a deficiency of Niacin in the body, it results in pellagra. Pellagra is a condition characterized by dermatitis, diarrhea, dementia, amnesia, inflammation of the mouth, delirium, etc. If not treated timely, pellagra can cause death. Even there is a slight deficiency of Vitamin B3, it can result in poor concentration, irritability, fatigue, anxiety, apathy, restlessness, and depression.
This water-soluble vitamin is easily regulated by the body, hence chances of overdose are less, it only occurs when taken in the form of supplements. Overdose of niacin is can be identified by the dry skin, skin rashes (flush), different digestive problems. A long-term overdose can damage your liver, increase blood sugar levels and type 2 diabetes. It also increases the risk of birth defects. The current DV (daily value) for Vitamin B3 is 20mg. Below are some of the foods high in Vitamin B3 (Niacin) that you can include in your diet.
List of Foods High in Vitamin B3 Niacin With Benefits
1.) Chicken as a Food High in Vitamin B3 Niacin
Most of the Americans don’t have an issue getting sufficient niacin. This is because chicken is the most widely consumed meat in US, and it is loaded with plenty of Vitamin B3. One serving of chicken can meet half of the DV that you need for the day. It means if you consume chicken at one meal and another niacin source from this list for the other meal, you will easily cover your DV of Niacin.
Serving Size:
- 100 grams of chicken has 7.8 milligrams of Niacin with 172 calories.
Benefits:
- Rich source of protein, phosphorus, selenium, and many other vital nutrients.
- Prevent bone loss.
- Boost metabolism.
2.) Broccoli as a Food High in Vitamin B3 Niacin
Broccoli is one of the excellent foods high in B3. Broccoli is one of those foods which can be exploited for almost all health ailments. Although, it doesn’t contain a rich amount of niacin like chicken, but can contribute to the cumulative total for the day. Broccoli offers so many other benefits that it should be eaten on a regular basis.
Serving Size:
- 100 grams of broccoli has 0.64 milligrams of Niacin with 34 calories.
Benefits:
- Contains protein, fiber, potassium, minerals and vitamins.
- Helps in detoxification of the body.
- Improves digestion, useful for eye and heart health.
3.) Turkey as a Food Rich in Vitamin B3 Niacin
Turkey is not only one of the most popular sandwich fillers in the US, but is also high in Niacin. Just make sure that you go with roasted turkey breast so that you can avoid added sodium and nitrates which comes in deli meats. Turkey can cover almost total DV in one shot only.
Serving Size:
- 100 grams of turkey contain 11.75 milligrams of Niacin with 104 calories.
Benefits:
- Rich source of protein, zinc, iron, vitamin B6, potassium and phosphorus.
- Lowers cholesterol.
- Essential for body’s energy production.
4.) Peanuts as Food High in Vitamin B3 Niacin
If you are fond of peanuts then you it’s easy for you to meet your daily Niacin requirement. Peanuts are known to contain a decent amount of niacin. It can give you almost a full day’s requirement of it in just 100 grams of serving. Always go for the brand which lists peanuts as the sole ingredient.
Serving Size:
- 100 grams of peanuts has 12 milligrams of nicotinic acids with 318 calories.
Benefits:
- Great source of antioxidants.
- Reduce risk of heart stroke.
- Prevent gallstones.
5.) Mushrooms as a Food Rich in Niacin
Mushroom is another one of the best foods high in Vitamin B3. It can easily help in meeting with your daily niacin needs. One of the interesting things is that, each type of mushroom has its own distinctive benefits. Some types, such as shiitake, are popular for their anti-cancer benefits. Others, like portabella, are well-known for their heartiness and texture.
Serving Size:
- 100 grams of mushrooms contains 5 milligrams of Vitamin B3 with just 38 calories.
Benefits:
- Treats high cholesterol levels,
- Prevents breast cancer, prostate cancer, and diabetes.
- Helps in weight loss, and enhances the strength of your immune system.
6.) Pork as a Food High in Niacin
The third most consumed meats in US is pork. Though it’s behind chicken and beef, but the amount of Niacin pork has is much higher than both. It’s okay to include pork in your regular foods. However, consume it only a few times per week.
Serving Size:
- 100 grams of pork contain 15 milligrams of niacin with 179 calories.
Benefits:
- High protein food. It is also rich in minerals and vitamins.
- Beneficial for body-builders, post-surgical patients, recovering athletes, or people who wants to build up or repair their muscles.
7.) Coffee as a Food Rich in Niacin
Another food that contains all the niacin needed for the day is coffee. However, before you start taking your daily cup of coffee, consider that only black coffee is suggested for the low-calorie count and the caffeine it has can be problematic for your body. It is also thought to have a dehydrating effect on your body.
Serving Size:
- 1 cup of black coffee has 39.73 milligrams of niacin with 1 calorie.
Benefits:
- Improve energy levels in your body.
- Helps burn fat.
- Lowers the risk of type 2 diabetes.
8.) Tuna as one of the Foods High in Vitamin B3
You will be glad to know that If you consume tuna on a regular basis, it’s rich in niacin as compared to several other foods. It’s also an excellent source of omega-3 fatty acids as well as protein. Due to the mercury content, you may not want to rely completely on tuna for your daily need of Niacin. However it’s nice to consume it once in a while.
Serving Size:
- 100 grams of tuna contain 5.8milligrams of Niacin with 184 calories.
Benefits:
- Reduce cardiovascular conditions
- Lower blood pressure and cholesterol levels.
- Helps in weight loss efforts and boost the immune system.
- Protect against various kidney diseases.
9.) Kidney Beans as a Food Rich in Nicotinic Acid
Kidney beans may not be the best source of Nicotinic acid in our list, but it definitely deserves a place as they can help in adding up your niacin for the day. It can be used in many different ways. You can include them as a side dish, or include them in your main dish, or use them in a chili or soup.
Serving Size:
- 100 grams of kidney beans contain 2 milligrams of Niacin with 127 calories.
Benefits:
- High in carbohydrate, protein, fiber.
- Maintains blood sugar level.
- Helps in weight management.
10.) Bell Peppers as one of the Foods High in Vitamin B3 Niacin
Bell pepper is another food that contains niacin, even though it is on the lower side. Most vegetables don’t have a plenty of niacin, but these rank high being a vegetable. Bell peppers can help contribute to your overall niacin requirement for the day. And, since they gel so well with lots of dishes, it’s easy to include them into your daily diet.
Serving Size:
- 100 grams of bell peppers contain 1 milligram of Vitamin B3 Niacin with 20 calories.
Benefits:
- High in Vitamin C (red bell peppers).
- Excellent source of carotenoids.
- Has antioxidant, anti-cancer and blood-sugar controlling properties.