Niacin, also known as vitamin B3, is an essential nutrient that your body needs to function properly. It helps to convert food into energy, produce hormones, and maintain a healthy nervous system. Niacin is also involved in the repair of DNA damage.
Niacin deficiency is rare, but it can cause a number of health problems, including:
- Diarrhea
- Fatigue
- Headaches
- Irritability
- Mood swings
- Swollen tongue
- Skin problems
The recommended daily intake of niacin for adults is 16 milligrams (mg). You can get niacin from a variety of foods, including meat, poultry, fish, fortified cereals, and peanuts. Most people get enough niacin from their diet and don’t need to take a supplement. However, some people may not get enough niacin from their diet and may need to take a supplement.
10 Foods That are Rich in Niacin
1. Chicken
All cuts of chicken – including skin and dark meat – are good sources of niacin. A 3-ounce serving of cooked chicken breast meat provides 12.5 milligrams of niacin, or 63 percent of the recommended dietary allowance (RDA) for women and 40 percent for men.
2. Peanuts
Nuts are an excellent source of nutrients and contain 4-5 mg of niacin per ounce of peanuts. They are also high in protein and fiber, making them an ideal snack for people looking to lose weight.
3. Beef
Beef liver, turkey and tuna are other good sources of niacin as well, providing about 5 mg for every 3 ounces consumed.
4. Green Peas
Green peas also contain a significant amount of niacin – around 2 mg per cup cooked – so these can be a great addition to meals or as a side dish all on their own.
5. Fortified Breakfast Cereals
Cereals such as corn flakes and Special K, also contain a good amount of niacin – about 1-4 mg per cup. The way these foods are manufactured means that the nutrients are absorbed more easily by our bodies.
6. Milk
Milk is another excellent source of this important nutrient. A single serving provides one-third of the RDA for women and half for men. It’s also an excellent source of protein, making it a great addition to any meal or snack.
7. Mushrooms
Finally, mushrooms provide about 3 mg of niacin for every 4 ounces cooked – which makes them a good portion for adding to soups and stews or eating alone with butter or oil as a side dish.
8. Salmon
Salmon is not only a good source of niacin but also omega-3 fatty acids, which are beneficial for heart health. A 3-ounce serving provides 7.5 mg of niacin, or 38 percent of the RDA for women and 25 percent for men.
9. Halibut
Halibut is another fish that’s high in niacin, providing 6 mg per 3-ounce serving. It’s also a good source of protein and omega-3 fatty acids.
10. Brown Rice
Brown rice is a whole grain that’s a good source of niacin, with each cup providing 2 mg of the nutrient. It’s also high in fiber and other nutrients, making it a healthy addition to any diet.
These are just some of the foods that are rich in niacin. By including these in your diet, you can help ensure that you’re getting enough of this important nutrient.