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Niacin, also popular as vitamin B3, is one of the B vitamins that your body require to maintain good health. It is water soluble vitamin, and aids your body to absorb proteins, carbohydrates, and fats from the food that you eat and convert them into expendable energy. Niacin is not only crucial for metabolism of fats, carbohydrates, and proteins, but also essential to have healthy eyes, skin, and hair. This vital vitamin also promotes smooth functioning of your nervous system. So it is necessary to include niacin rich foods in your regular diet.
Here Are Some Prominent Foods That You Should Include In Your Diet To Ensure Good Intake Of Niacin
Tuna
Tuna contains high amounts of niacin. Just 100 grams of tuna offers your 5.8 mgs of this crucial vitamin. Also, tuna is rich in omega-3 fatty acids and other essential proteins.
Mushrooms
Mushrooms provide you good amounts of vitamin B3. Just one serving of 100 grams of mushrooms provides you 5 mgs of this crucial nutrient. Also, mushrooms like shiitake offer you anti-cancer benefits.
Chicken
Chicken boasts abundance of niacin. Only one serving of 100 grams of chicken offers you 7.8 mgs of this vital vitamin which is about half of your daily recommended intake of the vitamin.
Veal
Veal contains high amounts of niacin. Different cuts of veal comprise different amounts of this crucial nutrient. Just one serving of veal offers you two thirds of your daily recommended intake of vitamin B3. 100 grams of veal provides you 9.42 mgs of this essential nutrient.
Coffee
Coffee offers you high amounts of vitamin B3 that you need for the day. Simply drinking one cup of coffee offers you 39.73 mgs of niacin. Make sure you don’t drink excess of coffee since the caffeine content of coffee may harm your body.
Turkey
Turkey contains plenty of vitamin B3. It is advisable to go for roasted turkey breast in order to avoid sodium and nitrates that come along with deli meats. One serving of 100 grams of turkey provides you 11.75 mgs of niacin.
Peanuts
Peanuts are popular for being a good source vitamin B3 since just 100 grams of peanuts provide you 12 mgs of this crucial nutrient. One serving of these peanuts helps you fulfill the daily recommended intake of the nutrient.
Asparagus
Asparagus contains some amounts of niacin. Adding it as a subsidiary to your regular diet comprising chicken or beef helps you boost your nutritional intake.
Sun-Dried Tomatoes
Sun-dried tomatoes are a good source of vitamin B3. Also, they are rich in potassium and iron. You can add them as toppings on salads and pizzas to boost levels of niacin in your body.
Whole Grains
Whole grains are excellent sources of niacin since they contain high concentration of this vital nutrient. Wheat flour, bulgur, pearled barley, brown rice, and oats are rich sources of this essential vitamin. You can add whole grain preparations, such as breads, to your daily diet to ensure your nutritional intake.
Spices
Spices are good sources of vitamin B3. You can add spices, such as paprika, mustard powder, cinnamon, fennel seed, oregano, and black and white pepper, to your regular cooking to boost levels of niacin in your body.
Fruits
Fruits are easily available and great sources of vitamin B3. Also, fruits are rich in antioxidants and minerals. So, daily consumption of fruits ensures good levels of niacin as well as other crucial nutrients in your body. Add fruits such as mangoes, kiwis, apples, apricots, grapefruit, pineapples, and other nutritious fruits to your daily diet.
