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Best Foods with Vitamin B3

Vitamin B3, known as “Niacin”, is a micro-nutrient that the doctors often prescribe as an alternative to traditional medicines and drugs. It is commonly used to lower cholesterol level, reduce the risk of heart disease, promote brain function, improve nervous system and give protection against type 1 diabetes. Vitamin B3 deficiency can result in serious conditions such as Pellagra (a disease with symptoms like inflamed skin, diarrhea, dementia, and sores in the mouth.) If it is left untreated, then it can become life-threatening. Therefore, you should include vitamin B3 rich foods in your diet and ensure that you get at least 14 to 16 milligrams of it per day. Here are some foods that are high in vitamin B3:

1. Tuna


Tuna is rich in vitamin B3 and is also loaded with other essential nutrients such as protein, selenium, vitamin B6, vitamin B12, and omega fats. It lowers the cholesterol level and is good for the heart. You should include tuna in your meal once a week as more consumption may result in mercury toxicity. You can include tuna to your sandwich or salad and enjoy the meal as well as get lots of health benefits from it.

2. Mushrooms


Mushroom contains a high content of vitamin B3 and D. It provides energy, produces red blood cells, and ensures the functioning of the muscle and nervous system. You will find varieties of mushrooms in the market. You can add it to your soups, stews, salad, vegetarian meals and meat dishes. Mushrooms are super healthy and you should include it in your regular diet.

3. Peanuts


Peanuts are a great source of vitamin B3, vitamin E, proteins and the essential fatty acids. It helps to boost brain function and promote healthy skin. It is also a powerful antioxidant and so protects the body from the harmful effects of free radicals. Though peanuts are high in calories, eating them doesn’t lead to weight gain. It can reduce the risk of type 2 diabetes also. You can add peanuts to baked items or eat them as snacks. If you are a vegetarian, then peanuts are your ideal source of vitamin B3.

4. Avocado


Avocados contain 22% of the recommended daily value of vitamin B3. It is rich in fiber, vitamins, minerals, potassium and healthy fats that help to reduce the risk of heart disease. It is low in sugar and so you can include it in your everyday diet without worrying about weight gain. You can eat avocados in various ways. Add it to your salad or make a smoothie out of it.

5. Green Peas

Green Peas

Green peas are delicious and nutritious as well. It is a good source of vitamin B3, B1, B2, C, K and other essential minerals such as copper, magnesium, and manganese. It contains fiber as well, so is good for keeping your weight in control. You can add it to a smoothie or eat it with other vegetables.

6. Chicken


Chicken contains a high amount of vitamin B3. Only 3 ounces of chicken breast contains 52% of the recommended daily intake of vitamin B3. It is also a good source of lean protein and is perfect for weight loss. Vitamin B3 in chicken also helps to improve brain function and prevent arthritis.

7. Beef


Beef is rich in vitamin B3 and other B vitamins. 3 ounces of beef can give you 75% of the recommended daily intake of vitamin B3. Beef also contains protein, selenium, zinc, and iron. Leaner varieties of beef are better as it contains more vitamin B3. Try to choose grass-fed beef as it contains more omega-3s and antioxidants than grain-fed beef.

8. Turkey


Only 3 ounces of turkey breast can give 50% of your daily value of vitamin B3. It provides tryptophan that the body can turn into vitamin B3. Tryptophan produces the “Melatonin” hormone and the neurotransmitter “Serotonin” which helps to improve mood and sleep. Vitamin B3 in turkey helps to improve the functions of the nervous system as well.

9. Salmon


Salmon contains a low amount of mercury and so is a healthy food choice. It contains vitamin B3 and omega-3 fatty acids that help to improve mental health, combat inflammation, reduce the risk of heart disease and prevent certain types of cancer. Both wild salmon and farmed salmon are good sources of vitamin B3.

10. Brown Rice

Brown rice

Brown rice contains a high amount of vitamin B3 and you can have it for your lunch every day. It also contains Thiamine, fiber, magnesium, manganese, phosphorus, and selenium. It also helps to reduce inflammation, improve heart health and keep the weight in check. Apart from that, the nutrients contained in brown rice can improve the function of the digestive tract.

Vitamin B3 is water-soluble and so a surplus of it is excreted through urine. As a result, you need a continuous supply of vitamin B3 from these food sources. You should include these foods in your diet and improve the conditions of your digestive system, heart, nervous system and skin. You will stay healthy if your body gets the right amount of vitamin B3 that it needs.

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