15 Foods Rich With Vitamin B3 (Niacin) You Need To Eat

Vitamin B3 or niacin is a water soluble vitamin that your body needs for several functions like converting nutrients into energy, creating and repairing DNA, making cholesterol and fats, and it also has antioxidant properties. Niacin also works as a coenzyme, with more than 400 other enzymes depending on it for proper functioning. Niacin being a water soluble nutrient needs to be consumed regularly as it is constantly excreted from the body via urine. Niacin can either come from food or supplements and the recommended daily intake is 16 mg per day for men and 14 mg per day for women.

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Timestamps:
Intro - 0:00
Salmon - 00:42
Avocados - 01:23
Potatoes - 02:00
Chicken breast - 02:39
Turkey - 03:10
Ground Beef - 03:43
Peanuts - 04:23
Next up is Pork - 04:57
Liver - 05:33
Tuna - 06:06
Brown Rice - 06:39
Mushrooms - 07:31
Green Peas - 08:11
Whole Wheat - 08:56
Anchovies - 09:26

Music:
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Summary:
Salmon
Salmon, especially the wild variety, is a wonderful source of niacin, as an ounce of wild caught Atlantic salmon packs more than 50% of our daily allowance of niacin.

Avocados
Avocados are another rich source of niacin, and a medium one contains about 3.5 grams, which is 21% of the required daily allowance for men and 25% for women respectively.

Potatoes
Potatoes are a rich source of niacin, they can be had baked, boiled, fried or steamed depending on your preference.

Chicken Breast
Chicken breast, and chicken in general is a good source of niacin and lean protein.

Turkey
Turkey provides less niacin than chicken does, but turkey contains trytophan which the body can convert into niacin.

Ground Beef
Ground beef is loaded with Niacin. It is also a good source of protein, vitamin B12, selenium, iron, and zinc.

Peanuts
Peanuts are another excellent source of niacin.

Pork
Lean cuts of pork are a good source of niacin, tenderloin or lean pork chops contain fair amounts.

Liver
A typical serving of 3 ounces of cooked beef liver provides over 14 mg of niacin which is 91% of the required daily allowance for men, and 100% for women.

Tuna
Tuna is a good source of niacin, especially for people who don't eat red meat.

Brown Rice
Brown rice is another source of niacin. One serving of 195 grams (or 1 cup) provides almost 18% of recommended daily allowance for men and 21% for women.

Mushrooms
Mushrooms are a rich source of niacin, and provide almost 15% of the required daily allowance in men and 18% in women with just a serving of 2.5 grams per cup.

Green Peas
Green peas are a good source of niacin, and almost all of it is absorbable by our bodies. A single serving of 3 drams contains almost 20% of our required daily allowance of niacin.

Whole Wheat
Products such a whole wheat breads and pastas are high in it. This is because the bran, which is the niacin rich layer, is not separated from whole wheat flour, it is however removed while processing whole wheat into refined white flour.

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