Foods rich in vitamin B3 Niacin (with benefits)

Foods rich in vitamin B3 Niacin (with benefits) ;

This article will suggest that some foods high in vitamin B3 niacin benefits. Vitamin B3 is an essential vitamin required by the body for the treatment of fat. Also it is known as niacin or nicotinic acid. this essential vitamin is also required to regulate sugar levels in the blood and cholesterol reduction levels. When there is a deficiency of niacin in the body, resulting in pellagra. Pellagra is a disease characterized by dermatitis, diarrhea dementia , amnesia, swelling of the mouth, delirium, etc. If not treated in time, it can cause pellagra death. There’s even a slight deficiency of vitamin B3, which can lead to poor concentration, irritability, fatigue , anxiety, apathy, restlessness and depression .

This water -soluble vitamin can be easily adjusted by the body, therefore, the chances of an overdose are less, which only occurs when taken as supplements. Overdose of niacin can be identified by the dryness of the skin, skin rash (redness), various digestive problems. Long-term overdose can damage the liver, increase levels of blood sugar and type 2 diabetes . It also increases the risk of birth defects. The current DV (daily value) for vitamin B3 is 20 mg. Here are some foods rich in vitamin B3 (niacin) that can be included in your diet are presented.

Foods High In Vitamin B3 Niacin

list of foods rich in vitamin B3 niacin with benefits

1.) chicken as a food high in vitamin B3 niacin

most Americans do not have a problem getting enough niacin. This is because the chicken is the most consumed meat in the United States, and is loaded with lots of vitamin B3. A chicken portion may meet half the DV is needed for the day. This means that if you eat the chicken in a food and another source of niacin from this list to the other food, which easily cover your daily value of niacin

portion size :.

  • 100 grams of chicken has 7.8 milligrams of niacin with 172 calories

Benefits :.

2) Broccoli. as a food rich in vitamin B3 niacin

broccoli is one of the great foods high in B3. Broccoli is one of those foods that can be exploited for almost all health ailments. Although it does not contain a rich amount of niacin like chicken, but can contribute to the total for the day. Broccoli provides many additional benefits that should be eaten regularly

portion size :.

  • 100 grams of broccoli has 0.64 milligrams of niacin with 34 calories

Benefits :.

  • contains proteins fiber potassium , minerals and Vitamins .
  • Help in detoxification of the body.
  • improves digestion, useful for the eyes and heart health.

3.) Turkey as a food rich in vitamin B3 niacin

Turkey is not only one of more sandwich fillings Popular in the US, but is also high in niacin. Just make sure you go with roasted turkey breast so that you can avoid added sodium and nitrates coming on cold meats. Turkey can cover almost all DV in one shot

Serving size: ..

  • 100 grams of turkey meat contains 11.75 mg of niacin with 104 calories

Benefits :.

  • rich source of protein, zinc, iron, vitamin B6, potassium and phosphorus
  • lowers cholesterol [
  • essential for energy production body.

4.) The peanuts as foods rich in vitamin B3 niacin

If you are fond of peanuts, then it is easy for you to meet your daily requirement of niacin. Peanuts are known to contain a good amount of niacin. It can give almost required a full day of it in just 100 gram serving. Always go for the brand that lists peanuts as the only ingredient

Serving Size :.

  • 100 grams of peanuts has 12 milligrams of nicotinic acid with 318 calories.

Benefits: ..

  • great source of antioxidants
  • Reducing the risk of heart attack
  • prevent gallstones .

5.) Fungi as foods rich in niacin

mushroom is one of the best foods high in vitamin B3. You can easily help in fulfilling their daily niacin needs. One of the interesting things is that every type of fungus has its own distinct advantages. Some types, such as shiitake, are popular for their anti-cancer benefits. Others, like Portabella, are well known for their warmth and texture

portion size :.

  • 100 grams of mushrooms containing 5 milligrams of vitamin B3 with only 38 calories

Benefits :.

  • Used to treat high cholesterol levels
  • prevents breast cancer, prostate cancer and diabetes.
  • helps in weight loss and improves the strength of your immune system.

6.) Pork as foods rich in niacin

The third most consumed meat in the United States is meat pork. Although behind chicken and beef, but the amount of pork has niacin is far superior to both. It’s fine to include pork in their regular meals. However, consuming only a few times a week

Serving size: ..

  • 100 grams of pork contains 15 milligrams of niacin 179 calories

Benefits:

  • High protein food. It is also rich in minerals and vitamins.
  • Beneficial for body-builders, post-surgical patients, athletes recovering, or people who want to build or repair your muscles.

7.) coffee as foods rich in niacin

Another food that contains all the necessary niacin for the day is the coffee. However, before you start taking your daily cup of coffee, please note that only black coffee is suggested for low calorie count and caffeine that has can be problematic for your body. It is also believed that it has a dehydrating effect on your body

portion size :.

  • 1 cup of black coffee has 39.73 milligrams of niacin with 1 calorie.

Benefits:

8) Tuna as one of the foods rich in vitamin B3 [

‘ll be glad to know that if you eat tuna on a regular basis, which is rich in niacin compared to other foods. It is also an excellent source of omega-3 fatty acids and proteins. Because mercury content, you may not want to rely entirely on tuna for their daily need for niacin. However it is good to consume occasionally

Serving size: ..

  • 100 grams of tuna contain niacin 5.8milligrams 184 calories

Benefits :.

  • reduce cardiovascular conditions
  • blood pressure levels and cholesterol
  • aid weight loss efforts and strengthen the immune system.
  • Protects against various kidney diseases.

9.) kidney beans as a food rich in nicotinic acid

beans may not be the best source of nicotinic acid on the list, but certainly deserves a place as they can help in adding your niacin for the day. It can be used in many different ways. You can include them as a side dish, or include them in your main dish, or use them in a chili or soup

portion size :.

  • 100 grams of beans contain 2 mg of niacin with 127 calories

Benefits :.

  • high in carbohydrates, protein, fiber
  • maintains the level of blood sugar.
  • Help control weight.

10.) Peppers as one of the foods rich in vitamin B3 niacin

pepper is another food that contains niacin, although it is on the lower side. Most vegetables do not have a lot of niacin, but these high rank of being a vegetable. Green peppers can help contribute to their overall niacin requirement for the day. And since gel so well with a lot of dishes, it’s easy to include in your daily diet

Serving Size :.

  • 100 grams of bell peppers contain 1 milligram of vitamin B3 niacin with 20 calories

Benefits: ..

  • high in vitamin C (red peppers)
  • Excellent source of carotenoids.
  • have antioxidant, anti-cancer and control blood sugar properties.

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