Vitamin B3 or niacin is a micronutrient that is vital for the normal functioning of the body. This water soluble vitamin is naturally available in numerous plant and animal based foods. Adequate intake of niacin rich foods helps to improve HDL cholesterol levels. It also lowers the risk of osteoarthritis, atherosclerosis, cataract and Alzheimer’s disease. To get an in-depth insight into the excellent food sources of niacin, read on.
Here Are 8 Niacin Rich Foods:
Skipjack tuna, an oily fish, has high amounts of niacin (a macronutrient). A one hundred gram serving of this tasty fish yields nearly 22 mg of vitamin B3 or niacin. In short, skipjack tuna provides nearly 80% of the daily value of this particular nutrient. Other oily fish like wild salmon, mackerel and halibut are also good food sources of niacin.
This lean meat contains exceptionally high amounts niacin – an important nutrient which the body requires for its normal function. A hundred grams of this tasty meat provides nearly 11.7 mg of niacin.
People who suffer from niacin deficiency must consume a handful of roasted peanuts every day. One hundred gram serving of lightly roasted peanuts yields nearly 13.5 mg of this vital nutrient. In short, peanuts provide 69 percent of the daily value of vitamin B3 or niacin. To increase your niacin intake you can also consume other healthy nuts like almonds, walnuts and chestnuts.
Consuming just 85 grams of beef liver can help to meet your daily requirement of the micronutrient niacin. Beef liver contains both niacin and niacinamide (forms of vitamin B3). One hundred grams of braised liver yields nearly 17.525 mg of niacin. In short, beef liver meets nearly seventy five percent of an individual’s daily requirements of niacin.
Lima beans are excellent source of B group of vitamins. Consuming just one hundred grams of these tasty beans yields nearly 3.66 mg of vitamin B3 (niacin equivalents). Lima beans which are also excellent sources of soluble fiber can be boiled and used in different salads.
Cremini mushrooms which are nutrition powerhouses provide 26.9 percent of daily value of niacin. Regular consumption of niacin rich cremini mushrooms enhances the functioning of the nervous system. It also improves the overall functioning of the digestive system.
One of the best ways to get appreciable amounts of niacin is to consume a bowl of fortified cereals in the morning. One bowl of ready to eat fortified cereal provides anywhere between 12 mg to 58 mg of this micronutrient. Ideally, you should try to select a cereal that is low in added sugars.
Nutty and delicious sunflower seeds are an excellent source of B group of vitamins including niacin. One hundred grams of lightly roasted sunflower seeds yield nearly 8.4 mg of this B group vitamin. Besides sunflower seeds, chia seeds, pumpkin seeds and squash seeds are other excellent sources of niacin.