What foods is vitamin B3 in and advice from experts?

Vitamin B3 (Niacin) – an important nutrient used by all tissues in the body. Eating foods high in niacin is a good way to make sure you're consuming enough of this important vitamin. So what foods are vitamin B3 found in? Let's find out with the doctors of SignsSymptomsList!

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• Why you need vitamin B3
• Vitamin B3 is found in what foods?

Why you need vitamin B3

Vitamin B3 (Niacin) has many health benefits, including lowering cholesterol, preventing Alzheimer's disease and aiding in diabetes management. The main function of this nutrient is to prevent Pellegra, a disease caused by a lack of niacin. In addition, it produces NAD+ which is important for cellular pathways including obtaining energy from carbohydrates, proteins and fats.

Although niacin (pellegra) deficiency is rare in Western countries, it is still advisable to consume plenty of foods high in niacin to get enough of this vitamin. Severe niacin deficiency can lead to diarrhea, dermatitis, dementia, and possibly even death.

Vitamin B3 is found in what foods?

Vitamin B3 can be found in both animal and plant foods. It is also available in B-complex vitamins and other supplements. Here are 10 typical vitamin B3-rich foods:

Brown rice

Brown rice is a good example of a plant-based source of niacin.

Brown rice is a common source of complex carbohydrates that are good for the body. It's a great way to consume more whole grains.

Brown rice is a good example of a plant-based source of niacin. One cup of cooked brown rice contains 2.59 mg of vitamin B3.

In addition, this rice is also a good source of fiber, protein and minerals like magnesium and zinc.

Tuna

If you've ever enjoyed a tuna salad or a bowl of tuna, you probably didn't realize you were eating a niacin-rich meal. Tuna has an impressive nutritional profile. That's why it's often recommended as a source of lean protein, other vitamins and minerals.

One serving of tuna is enough to meet most people's niacin needs for the day. If you're looking for ways to consume more niacin, reach for a can of tuna that's already in your pantry. One can of tuna contains 21.9 mg of niacin.

Portabella Mushroom (Table Mushroom)

If you're looking for plant-based foods high in niacin, portabella mushrooms are a good source. One cup of raw portabella mushrooms contains 3.86 mg of niacin.

In addition, Portabella mushrooms are low in carbohydrates and rich in vitamins and minerals. So this mushroom is very popular in low-carb and vegan diets. Consuming a variety of mushrooms is a good way to absorb a variety of nutrients.

Chicken breast

Like other animal proteins, chicken breast is a good source of niacin. Chicken can also be a healthy source of protein for meat eaters.

If you regularly eat chicken, you're likely to get plenty of niacin because a small serving of chicken provides nearly 100% of the recommended daily value of niacin. A 3-ounce (3-ounce = 85-gram) serving of cooked chicken breast contains 10.3 mg of vitamin B3.

Peanut

Raw peanuts or peanut butter provide plenty of niacin

A handful of raw peanuts or a few tablespoons of peanut butter can provide more than 25% of your daily niacin needs. A 1-ounce serving of peanuts (1 ounce = 28.34 grams) contains 3.42 mg of vitamin B3.

Peanuts and peanut butter are also great sources of healthy fats and proteins for vegans and vegetarians. If you don't eat meat, switch to nuts and nut butters to get more niacin in your diet.

Pork loin

Pork doesn't contain as much niacin as other animal proteins, like lean chicken breast and tuna. But it is a richer source of niacin than plant-based foods.

Pork tenderloins are not as popular as other forms of lean animal protein, but they are a good source of protein and B vitamins. A 3-ounce (85-gram) serving of cooked pork loin provides 6.32 mg of niacin.

Peas

Peas are surprisingly high in vegetable protein at 4.1g/half cup. They are also full of other nutrients like potassium, iron, zinc, magnesium and niacin. Since peas can be canned or frozen, it's very easy to use.

When you want to whip up a niacin-rich meal, try adding a serving of chickpeas to your plate. Half a cup of cooked peas contains 1.18 mg of vitamin B3.

Avocado

Avocados are rich in vitamin B3

Avocados are especially popular on low-carb and vegan diets. They are a great source of healthy fats and other delicious nutrients.

Although you are unlikely to eat an entire avocado, even 1/2 an avocado provides more than 10% of your daily needs. An avocado weighing about 200g contains 3.49 mg of vitamin B3.

Nutritional yeast

Nutritional yeast is very popular with vegetarians. Because it has a nutty flavor reminiscent of Parmesan cheese. At the same time, nutritional yeast is a rich source of B vitamins, including vitamin B3. One tablespoon provides more than double the daily requirement of vitamin B3.

Nutritional yeast can be easily added to daily meals. Sprinkle nutritional yeast over pasta, soups and salads to get enough vitamin B3 for the body. One tablespoon of nutritional yeast seasoning contains 39.4 mg of vitamin B3.

Sweet potato

Sweet potatoes are a great source of plant-based vitamin B3, vitamin A, vitamin C, potassium, and many other vitamins. They are easy to digest. Since sweet potatoes are so delicious, you can easily incorporate them into your diet. Sweet potatoes pair well with other vitamin B3-rich foods like lean chicken and avocado. One medium-cooked sweet potato contains 2.22 mg of vitamin B3.

Vitamin B3 is needed for many different functions of the body. So it is important to consume foods rich in vitamin B3. The above article has helped you better understand which foods vitamin B3 is in so that you can build a diet that is more suitable for you.