15 Sources for Niacin, The forgotten vitamin for the skin!

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. Let’s look at 15 foods rich in niacin.

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. Farmed Atlantic salmon on the other hand contains a little less, and an ounce only carries 40% of our required daily allowance. Salmon is also a rich source of Omega-3 fatty acid which helps reduce the risk of heart disease, auto-immune disorders, helps us fight inflammation, and regulates our metabolism. Try some salmon next time to meet the niacin needs of your body and keep yourself healthy with Omega-3 fatty acids too.

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. An avocado also contains a lot of fiber, nutrients, minerals and healthy fats and is a rich source of potassium. They are rich sources of monounsaturated fats, and reduce the risk of heart disease with regular consumption. Try making avocados a part of your daily diet by eating some guacamole, or by adding some avocados to your smoothie and enjoy the health benefits it offers.

Potatoes are another good source of Niacin; Potatoes are a rich source of niacin, they can be had baked, boiled, fried or steamed depending on your preference. A large baked potato contains about 4 mg of niacin which makes up 25% of the required daily allowance for men and 30% for women. A study reveals that russet potatoes contain the highest amount of niacin, which is 2mg per 100 grams. Sweet potatoes are an equally good source of niacin as they contain almost the same amount as a white potato would.

Chicken breast; Chicken breast, and chicken in general is a good source of niacin and lean protein. 3 ounces of cooked skinless chicken breast contains approximately 11 mg of niacin which makes up 71% and 81% of the required daily allowance of niacin for men and women. In comparison, cooked thigh meat contains only half of that amount of niacin. Chicken breast is packed with protein, it is an ideal choice for a high protein weight loss diet as studies have shown that it helps shed those extra pounds.

Turkey provides less niacin than chicken does, but turkey contains tryptophan which the body can convert into niacin. 3 ounces of cooked turkey breast packs about 6 mg of niacin which provides almost 46% of the required allowance for men and 52% for women. The tryptophan in turkey is either converted to niacin by the body in most cases, or used to produce the neurotransmitter serotonin or the hormone melatonin. These chemicals help modulate mood and sleep.

Ground Beef is also rich in Niacin Ground beef is loaded with Niacin. It is also a good source of protein, vitamin B12, selenium, iron, and zinc. Leaner ground beef contains more niacin than the fattier version of it. A 3-ounce serving of 95% of lean ground beef contains just over 6 mg of niacin while a serving of 70% lean beef would contain only about 4 mg as per statistics. Studies also show that grass fed beef has better levels of antioxidants and even offers the heart healthy Omega-3 fatty acid than conventional grain fed beef, making it a healthier option.

Peanuts; Peanuts are another excellent source of niacin. A mere two tablespoons (equivalent to 32 grams) of peanuts, as peanut butter contains about 4 mg of niacin which roughly makes up 25% of the required daily allowance for men and 30% for women. They are also rich in vitamins B6, E, magnesium and selenium, and a rich source of protein and unsaturated fats. Eating peanuts regularly can help reduce the risk of type 2 diabetes, and also eating them does not lead to weight gain.

Next up is Pork; Lean cuts of pork are a good source of niacin, tenderloin or lean pork chops contain fair amounts. Just 3 ounces or 85 grams of tenderloin contains roughly 6 mg of niacin which is equivalent to 39% of the required daily allowance for men and 45% for women. Compared to these leaner cuts, fattier cuts such as pork shoulder contain less niacin. Apart from niacin, pork is also a good source of vitamin B1 or thiamine which plays a key role in metabolism.

Liver is one of the best sources of Niacin; 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. Chicken liver is also a good source of niacin, as a single 3 ounce serving of it provides 73% of the required daily allowance for men and 83% for women. Additionally, the liver is packed full of nutrients like vitamin A, B vitamins, iron, and choline.

Tuna; Tuna is a good source of niacin, especially for people who don't eat red meat. A 5-ounce serving of tuna provides about 21 grams of niacin which is equivalent to 100% of the required daily intake for both men and women. It is also a good source of vitamin B6, B12, proteins, selenium and omega-3 fatty acid. However, tuna comes with a risk of mercury poisoning. Studies show that it is safe for most people to consume one can a week.

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. There is a catch though, studies show that only 30% of the niacin in grains are absorbable by the human body making it a less suitable source of niacin for us. Brown rice contains a lot of nutrients apart from niacin like thiamine, vitamin B6, magnesium, manganese, selenium and phosphorus along with a lot of fiber and it is very beneficial for our health. Studies show that replacing white rice with brown can improve heart health, and reduce inflammation in overweight people.

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. It is a good source of niacin especially if you are a vegetarian or vegan who is looking for natural sources of the vitamin. Mushrooms are also one of the best sources of vitamin D, and when grown under the right conditions they have optimal amounts. Mushrooms are as effective as supplements in raising vitamin levels in deficient individuals.

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 grams contains almost 20% of our required daily allowance of niacin. They’re also rich in fiber. One serving of green peas also satisfies almost 25% of the daily fiber needs of people consuming them as part of a 2000 calorie diet. As per studies peas contain antioxidants and other compounds that decreases the risk of developing cancer, promotes the growth of healthy gut bacteria, and lowers cholesterol levels. Start integrating green peas into your diet to enjoy a host of benefits, meet your fiber requirements and stay healthy.

Whole Wheat is another source of Niacin; Products such as 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. It is not an ideal source of niacin and is similar to brown rice as only 30% of the niacin is absorbed by the body.

Anchovies; Anchovies are another source of niacin, and eating them canned is an inexpensive and easy way to meet your daily needs. As little as one anchovy provides almost 5% of the required daily need for both men and women, so you can get half your daily requirement by snacking on just a few. These fish are also a rich source of selenium, which can reduce cancer risk by 22%.

Niacin is an essential nutrient for your body and it is important that you keep proper track of its level and take necessary steps to ensure that you have enough.