Foods High In Niacin You Should Add to Your Daily Menu

Foods High In Niacin You Should Add to Your Daily Menu


Foods High In Niacin

Foods High In Niacin

Vitamin B3 is available in the form of food supplements, and it may be added to some foods, in addition to its availability in various food sources. Here are the top 10 foods high in niacin:

Tuna fish: Tuna is a good source of protein and vitamin B12. In addition to vitamin B3, 100 grams of yellowfin tuna contains 22.1 milligrams of vitamin B3, or 138% of the recommended daily amount.

Chicken breast: 100 grams of low-fat chicken breast contains 9.5 milligrams of vitamin B3, or 59% of the recommended daily amount, and it is also a good source of low-fat protein.

Brown rice: Every 100 grams of brown rice contains 2.6 milligrams of vitamin B3, or 16% of the recommended daily amount. It also contains vitamin B6, thiamine, and various minerals, such as: selenium, phosphorous, manganese, and magnesium. It is worth noting that only 30% of the amount of niacin in the grain is absorbed into the body, in addition to its high fiber content, and brown rice helps reduce inflammation and improve heart health in people who are overweight or obese.

Peanuts: Peanuts are one of the richest plant sources of vitamin B3, providing 100 grams of it, with each 100 grams containing approximately 14.4 milligrams of this vitamin, in addition to being rich in protein, vitamin E, vitamin B6, magnesium, manganese, and fats. It is worth noting that consuming it on a daily basis does not affect weight gain, despite the fact that it contains high calories, and may contribute to reducing the risk of developing type 2 diabetes.

Avocado: Avocado is a rich source of fiber and healthy fats such as monounsaturated fats, which contribute to reducing the risk of heart disease, in addition to containing potassium and vitamin B3, as a medium-sized fruit provides the body with 22% of the daily amount. recommended.

Salmon: The vitamin B3 content of salmon varies according to its source, as 170 grams of wild Atlantic salmon contains approximately 17.1 milligrams of vitamin B3, while farm-raised Atlantic salmon contains 13.7 milligrams of the same amount, and salmon is a good source for omega-3, which may help reduce inflammation, reduce the risk of heart disease, and various immune diseases, wild salmon is higher in omega-3 than farm-raised salmon.

Liver: The liver is one of the best sources Rich in nutrients, such as: protein, iron, vitamin A, and B vitamins, including vitamin B3, as 85 grams of cooked lamb liver contains 14.2 milligrams of vitamin B3, or 89% of the recommended daily amount, and covers 85 Grams of cooked chicken liver is 73% for men, and 83% for women of the recommended daily amount of vitamin B3.

Turkey: 170 grams of grilled turkey breast contains approximately 20 mg of vitamin B3, which is equivalent to 125% of the recommended daily amount, and its content of this vitamin is less than that found in chicken, but in return it contains tryptophan, which the body converts to vitamin B3, which provides the body with approximately one additional milligram of vitamin B3, and tryptophan is used in the formation of the carrier. The neurotransmitter serotonin, as well as the formation of the hormone melatonin, both of which are important for sleep and mood.

Anchovies: Canned anchovies are relatively low-cost, and therefore it is one of the good options to get the daily need of vitamin B3, and the content of raw anchovies of this vitamin is approximately 11.9 milligrams per 85 grams, and anchovies are a rich source of selenium It is associated with reducing the risk of cancer, such as: various such as lung, stomach and prostate cancer.

Minced meat: Minced meat is a rich source of zinc, iron, protein, selenium, vitamin B12, and vitamin B3, but the amount of vitamin B3 in it varies according to the content of meat fat, as low-fat ground beef contains vitamin B3 more than high-fat ground beef, as it contains 85 grams of lean, cooked ground beef contains 5.4 milligrams of vitamin B3, or 34% of the recommended daily amount. In addition, grass-fed cows contain more omega-3s and more antioxidants than those fed processed feeds.

Its products such as: bread and pasta are sources that contain a high percentage of vitamin B3, as it is found in wheat bran, which is the outer shell that is removed during the manufacture of white flour. Whole wheat pasta contains approximately 3.7 milligrams of vitamin B3 per serving cup.

A short video about foods high in Niacin