Foods High In Niacin You Should Add to Your Daily Menu
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.
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