Top 40 Foods High In Vitamin B3

Vitamin B3 is also known as niacin (nicotinic acid).

All B vitamins help the body to convert carbohydrates into glucose, which is used to produce energy for all body processes and our daily activities. B vitamins also help the body use fats and protein. They are needed for healthy skin, hair, eyes, and liver, for hormone production, circulation, and for the nervous system to work properly.

It is important to understand that all the B vitamins are water-soluble, which means that they are stored in your body, and that you need to consume them in your diet on a daily basis.

According to research, symptoms of mild deficiency in niacin include indigestion, fatigue, vomiting, anxiety and depression.

Here are the daily recommendations for niacin in the diet of healthy adults. Higher doses can be toxic over time and are usually used medically to control diseases.

  • Men 19 years and older: 16 mg (RDA)
  • Women 19 years and older: 14 mg (RDA)
  • Pregnant women: 18 mg (RDA)
  • Breastfeeding women: 17 mg (RDA)

You can perfectly get all the vitamin B3 that you need through diet.

Here are the 40 foods that contain the highest amount of niacin.

Note that foods containing tryptophan can help increase niacin intake, as tryptophan is an amino acid that gets converted by the body into niacin. These foods include poultry, red meat,eggs, and dairy products.

Note that niacin in grains is present in the bran of whole grains. This is why we need to eat grains in their whole state. The refining process will remove niacin.

As most niacin is found in meat products and fish, if you are a vegetarian, it is best to consume whole grains, shiitake and other mushrooms, legumes, almonds, and some amount of dairy products and eggs.

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