Niacin, also known as vitamin B3, is a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection.
It’s an essential nutrient — meaning that you must gain it from food, as your body can not produce it on its own.
Since niacin is water answerable, any fat is excreted through your urine rather than stored in your body. thus, it’s important to regularly consume niacin-rich foods.
The recommended salutary allowance(RDA) for this nutrient is 16 mg per day for men and 14 mg per day for women — enough to meet the requirements of roughly 98% of grown-ups.
Then are 16 foods high in niacin.
Liver is one of the stylish natural sources of niacin.
A typical 3- ounce( 85- gram) serving of cooked beef liver provides14.7 mg of niacin, or 91% of the RDA for men and further than 100 of the RDA for women.
funk liver is also a good source, furnishing 73% and 83% of the RDA for men and women per 3- ounce( 85- gram) cooked serving, independently.
In addition, liver is incredibly nutritional, packed with protein, iron, choline, vitamin A and other B vitamins.
Liver is one of the stylish natural sources of niacin, furnishing 91% of the RDA for men and further than 100% of the RDA for women per 3- ounce( 85- gram) serving.
2. Chicken Breast
Chicken, especially the bone meat, is a good source of both niacin and spare protein.
3 ounces( 85 grams) of cooked, boneless, skinless funk bone contain 11.4 mg of niacin, which is 71% and 81% of the RDA for men and women, independently.
In comparison, the same quantum of boneless, skinless funk shanks contain only half that quantum.
funk guts are also packed with protein, containing 8.7 grams per cooked ounce ( 28 grams), making them an excellent choice for low- calorie, high- protein diets designed for weight loss.
funk bone is an excellent source of spare protein and niacin, containing 71 and 81 of the RDA for men and women, independently. In comparison, funk shanks give roughly partial that quantum.
Tuna is a good source of niacin and a great option for people who eat fish but not meat.
One 5.8- ounce( 165- gram) can of light tuna provides21.9 mg of niacin, over 100% of the RDA for both men and women.
It’s also high in protein, vitamin B6, vitamin B12, selenium and omega- 3 adipose acids.
There’s some concern about mercury toxin since this essence can accumulate in tuna meat. still, eating one can per week is considered safe for utmost people.
One can of tuna provides over 100% of the RDA for niacin for both men and women, making it an excellent option for pescatarians.
Though lemon contains lower niacin than funk, it provides tryptophan, which your body can turn into niacin.
3 ounces( 85 grams) of cooked lemon bone pack6.3 mg of niacin and enough tryptophan to produce roughly 1 fresh milligram of niacin( 11, 12Trusted Source).
In combination, this is roughly 46% of the RDA for men and 52% for women.
still, since the standard input of niacin in the United States is 28 mg per day for men and 18 mg per day for women, it’s doubtful that your body will need to convert important tryptophan to niacin.
Tryptophan is also used to produce the neurotransmitter serotonin and the hormone melatonin — both of which are important for mood and sleep.
Turkey contains both niacin and tryptophan, the ultimate of which your body can turn into niacin. Together they give roughly 50% of the RDA for niacin for men and 60% of the RDA for women. Tryptophan also impacts mood and sleep..
Salmon — especially wild- caught is also a good source of niacin.
One cooked 3- ounce( 85- gram) fillet of wild Atlantic salmon packs %53 of the RDA for men and 61 of the RDA for women( 14).
The same portion of farmed Atlantic salmon contains slightly lower — only about %42 of the RDA for men and %49 for women.
Salmon is also an excellent source of omega- 3 adipose acids, which can help combat inflammation and reduce the threat of heart complaint and autoimmune diseases.
Wild salmon contains slightly more omega- 3s than farmed salmon, but both are good sources.
Wild- caught salmon is a good source of niacin, furnishing over half of the RDA for men and women per serving. also, it’s rich in omega- 3 adipose acids, which are good for heart health.
Eating canned anchovies is an affordable way to meet your niacin needs.
Just one anchovy provides roughly 5 of the RDA for adult men and women. thus, gorging on 10 anchovies gives you half the niacin you need each day.
These small fish are also an excellent source of selenium, containing roughly 4% of the RDI per anchov.
Eating foods rich in selenium is associated with a 22% lower threat of cancer, especially those of the bone, lung, esophagus, stomach and prostate.
Anchovies are a accessible way to meet your niacin needs with seafood. Just one canned anchovy contains 5 of the RDA, which can snappily add up.
spare cuts of pork, similar as pork sink or spare pork chops, are good sources of niacin as well.
3 ounces( 85 grams) of roasted pork sink pack6.3 mg of niacin, or 39% and 45% of the RDA for men and women, independently.
In comparison, the same portion of a adipose cut like roasted pork shoulder contains just 20 of the RDA for men and 24% of the RDA for women.
Pork is also one of the stylish food sources of thiamine — also known as vitamin B1 — which is a crucial vitamin for your body’s metabolism.
spare cuts of pork like sink give roughly 40% of the RDA per 3- ounce( 85- gram) serving. Adipose cuts contain niacin as well, however at lower attention.
8. Ground Beef
Ground beef is a good source of niacin and rich in protein, iron, vitamin B12, selenium and zinc.
slender kinds of ground beef contain further niacin per ounce than adipose products.
For illustration, one 3- ounce( 85- gram) cooked serving of 95% spare ground beef provides 6.2 mg of niacin, while the same quantum of 70 spare ground beef contains just4.1 mg.
Some exploration has set up that lawn- fed beef offers further heart-healthy omega- 3 adipose acids and antioxidants than conventional grain- fed beef, making it a largely nutritional option.
Ground beef is a good source of niacin. slender kinds contain 1/3 further niacin than adipose bones
. What’s more, lawn- fed beef may be advanced in antioxidants and omega- 3s than conventional grain- fed beef.
Peanuts are one of the stylish submissive sources of niacin.
Two soup spoons ( 32 grams) of peanut adulation contain4.3 mg of niacin, roughly 25% of the RDA for men and 30 for women.
Peanuts are also rich in protein, monounsaturated fats, vitamin E, vitamin B6, magnesium, phosphorus and manganese.
While peanuts are fairly high in calories, exploration shows that eating them daily is associated with health benefits like a reduced threat of type 2 diabetes. also, diurnal peanut consumption doesn’t lead to weight gain.
Peanuts are veritably rich in niacin, furnishing roughly 1/3 of the RDA for men and women in just 2 soup spoons of peanut adulation. They ’re also a good source of heart-healthy fat and numerous vitamins and minerals.
One medium avocado contains 3.5 mg of niacin, or 21% and 25% of the RDA for men and women, independently
They are also rich in fiber, healthy fats and numerous vitamins and minerals.
In fact, one avocado contains further than twice the potassium of a banana.
Avocados are also excellent sources of monounsaturated fats, which may help reduce your threat of heart complaint when consumed regularly.
One avocado provides over 20% of the RDA for niacin and is rich in fiber, heart-healthy monounsaturated fats and minerals like potassium.
11. Brown Rice
One mug( 195 grams) of cooked brown rice contains 18% of the RDA for niacin for men and 21% for women.
still, some exploration suggests that only 30% of the niacin in grains is available for immersion, making it a less optimal source than other foods.
In addition to its niacin content, brown rice is high in fiber, thiamine, vitamin B6, magnesium, phosphorus, manganese and selenium.
switching out white rice for brown has been shown to reduce inflammation and ameliorate labels of heart health in fat and fat women.
One mug( 195 grams) of cooked brown rice contains roughly 20% of the RDA for niacin, but some exploration suggests that nutrients from grains are less absorbable than from other food sources.
12. Whole Wheat
Whole- wheat products similar as whole- wheat chuck
and pasta — are also high in niacin.
That’s because the niacin-rich external subcaste of wheat kernels known as the bran is included in whole- wheat flour but removed from refined white flour.
For illustration, one whole- wheat English muffin contains roughly 15% of the RDA for men and women, but an English muffin made from unenriched white flour inventories only about 5%.
still, like brown rice, only about 30 of the niacin in whole- wheat products is digested and absorbed.
Whole- wheat products contain niacin, but like brown rice, their niacin is less available for immersion than beast or vegetable sources.
Mushrooms are one of the stylish vegetable sources of niacin, furnishing2.5 mg per mug( 70 grams) — that’s 15 and 18 of the RDA for men and women, independently.
This makes these delicious fungi a good option for insectivores or insectivores looking for natural sources of niacin.
Mushrooms grown under sunlamps also produce vitamin D and are one of the stylish factory- grounded food sources of this vitamin.
Interestingly, studies have set up that consuming vitamin D through mushrooms is as effective as supplements for raising vitamin D situations in deficient grown-ups.
Mushrooms are a good source of niacin, containing about 15% and 18% of the RDA for men and women, independently, per mug( 70 grams). When grown under sunlamps, they’re also a veritably good source of vitamin D.
14. Green Peas
herbage peas are a good submissive source of largely absorbable niacin, boasting 3 mg per mug( 145 grams) — about 20% of the RDA for both men and women
They are also rich in fiber, at 7.4 grams per mug( 145 grams).
One mug of green peas inventories over 25% of the diurnal fiber needs for someone consuming,000 calories per day.
Studies show that peas are also high in antioxidants and other composites that may reduce your threat of cancer, lower cholesterol situations and promote the growth of healthy gut bacteria.
herbage peas are a good source of largely absorbable niacin, furnishing roughly 20% of the RDA per mug (145 grams). They are also rich in fiber, antioxidants and other composites associated with a variety of health benefits.
White potatoes are a good source of niacin with or without the skin.
One large ignited potato provides 4.2 mg of niacin, which is roughly 25% of the RDA for men and 30% for women.
According to one review, brown Russet potatoes pack the loftiest quantum of niacin out of any type of potato with 2 mg per 100 grams.
Sweet potatoes are also a good source, furnishing roughly the same quantum of niacin as the average white potato.
16. Fortified and amended Foods
numerous foods are fortified or amended with niacin, transforming them from poor sources of this nutrient to good bones.
Fortified foods are supplemented with redundant nutrients, while fortified foods have nutrients added back that had been lost during processing.
numerous breakfast cereals and refined grain products like white chuck
and pasta are amended or fortified with niacin to ameliorate their nutrient content.
One study set up that the average American gets further niacin in their diet from fortified and amended products than from natural food sources.
numerous foods, especially cereals and refined grain products, contain fresh niacin added during processing. These types of food force more niacin in the average American diet than natural sources.
The Bottom Line
Niacin, or vitamin B3, is an essential nutrient, which you must consume through your diet as your body can’t synthesize or store it. Among other effects, niacin aids your metabolism and nervous system.
numerous foods are rich in niacin, especially beast products like meat, fish and flesh.
Submissive sources include avocado, peanuts, whole grains, mushrooms, green peas and potatoes.
Ready- to- eat breakfast cereals and refined grain products are generally fortified or amended with niacin, making them one of the main niacin sources in the average American diet.