Niacin Rich Foods

Niacin Rich Foods

Niacin or vitamin B3, a vitamin that belongs to the group of vitamin B, is one of the essential nutrients required by the body. Like vitamin C, niacin is soluble in water. Niacin benefits are many, is widely used to lower cholesterol and keep your heart healthy. Niacin drugs are used to treat weight loss, arthritis, diabetes and skin diseases. Foods rich in niacin are essential to the body, such as niacin deficiency can cause a disease called pellagra, which can create gastrointestinal problems and skin disorders. A daily supply of 14 mg to 16 mg of niacin in the body is termed adequate. Niacin is necessary to maintain good metabolism and functioning of the gastrointestinal tract. It is not difficult to find these foods, as they are many and readily available.

Animal sources

Niacin is found in abundance in protein-rich foods. As the food derived from animals is rich in animal proteins constitute an important part. The following table will give you more information on foods derived from animal sources, along with the amount of niacin in each.

Food Content (mg)
Chicken (100 g) 8
Pork (100 g) 6
Turkey (100 g) 7
Red meat (100 g) 6
Prawns (100g) 7
Fish (100 g) up to 6
Liver (100 g) 12
Kidney (100g) 6
Milk (1 cup) 0.53

Plant Sources

Vegetarians need not worry because you can get lots of niacin from vegetables and fruits. Eating these vegetables and fruits every day can meet their daily quota of niacin. Take a look at this table that has the list of vegetables and niacin content.

Food Content (mg)
Green leafy vegetables (1 cup) Up to 2
Tomatoes (1 cup) 1.13
Broccoli (1 cup) 0.51
Carrots (1 cup) 1.13
Asparagus (1 cup) 2
Celery fortified (100 g) 10

Other foods

The food prepared from the husks of cereals and grains are beneficial. Niacin is one of the vitamins that are added to enriched grain products. For those of you who do not like vegetables, niacin can be obtained from the following foods.

Food Content (mg)
Wheat bran (100 g) Up to 30
Almonds (100 g) 4
Peanuts (100g) 12.9
Cereals (1 cup) Up to 25
Lentils (1 cup) 2.1
Mushrooms (100 g) 10
Dates (100g) 1.27

Always store foods in a dry place at room temperature. Strong light can also affect milk grains and food. Niacin or other vital vitamins may be lost during cooking. Therefore, to conserve and use less water during cooking vegetables. Follow a regular, well-balanced diet can meet your daily intake of niacin.

Although niacin is readily available, people who suffer from deficiency of niacin can take niacin supplements under the supervision of a physician. Supplements containing high amounts of niacin (1,500 to 3,000 mg) which was used to reduce cholesterol levels, should be strictly avoided. Taking these supplements in high quantities can cause several side effects such as redness, itching, insomnia and liver and kidney disorders. The maximum amount of supplement that you can take in a day is 35 mg.

Niacin helps many of the essential functions and processes of the body. It is also helpful in maintaining healthy skin, hormone synthesis, and tissue repair. So niacin is very important for the body and should be taken in adequate amounts. In a concluding note, I’d like to say that, to meet your daily intake of niacin, follow a well balanced diet. Avoid supplements of niacin which you can easily obtain niacin from natural foods. So friends, change your cravings for fast food, replacing them with some healthy foods. After all, the niacin is pleasant!


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