Foods Rich in Niacin for Health
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Seafood: Seafood is one of the Niacin Rich Foods . The availability of seafood in abundance makes it one of themost easily accessible sources of this vitamin . Tuna, swordfish, mackerel, sturgeon, sockeye salmon and yellowfin are some of the seafood varieties that contain valuable amounts of niacin . Pickled anchovies top the list with the maximum units of niacin per 100g.
Meat: We are all aware of the fact that meats are excellent sources of protein. Also, certain meats like chicken, ducks, turkeys, etc., are also Niacin Rich Foods.
Eggs: Egg is one of the Niacin Rich Foods . The fact that it is enjoyed by people of all age groups makes it a staple food that is found in most homes.
Dairy products: In addition to being a calcium powerhouse, dairy products such as milk, butter , cottage cheese, yogurt, etc. are also good sources of niacin .
Legumes: Legumes like peas, peanuts, sunflower seeds, beans and lentils have a fair amount of niacin . Peanut butter, which is one of children’s favorite foods, is also a good source of niacin.
Vegetables: Vegetables are excellent sources of Niacin-rich foods such as sweet potatoes, squash, okra, corn, peas, and winter peas like squash, asparagus, Brussels sprouts, green beans, onions, etc. contain the niacin that they absorb from the soil. The amount of niacin in these vegetables depends on the niacin content of the soil where it is grown.
Fruits: Fruits are a source of Niacin Rich Foods . In addition to containing niacin , they contain other minerals and antioxidants that make their consumption vital for the proper functioning of the human body. Fruits that contain niacin are passion fruit, strawberries, figs, pineapples, apples, coconuts, grapefruits, kiwis, rhubarb, mangoes , dates, apricots, avocados, yellow tomatoes, etc.
Spices: Spices like cinnamon, black and white pepper, chili , cilantro, chili powder, mustard powder, oregano, fennel seeds, etc. are good sources of niacin. Some of these spices are common ingredients in kitchens. Therefore, its use in the daily diet can ensure a continuous release of niacin in the body.
Grains: Whole grains naturally have a high concentration of niacin. Therefore, bread and cereals enriched with whole grains are excellent sources of the vitamin. Grains like husked barley, wheat flour, long-grain rice, and oats are good sources of niacin .
Beverages: Beverages such as tea, coffee, malted drink mixes, beer, wine and some energy drinks have small amounts of niacin. Its consumption must be judicious because some of these drinks also contain caffeine.
Sun-dried tomatoes : Sun -dried tomatoes are foods rich in iron and potassium. They are a good source of niacin too. Tomatoes are great in sauces, as a topping on pizzas and salads.
Below we put the recommended intake of vitamin niacin daily by age group:
- Men (19 or older): 16mg to 35mg
- Women (19 or older): 14mg to 35mg
- Pregnant women (19-50): 35mg 18mg
- Lactating women (19-50): 35mg to 17mg
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A Word of Caution: Niacin can be toxic if taken in excess. Some of the side effects due to excessive intake of niacin are liver damage, skin irritation, nausea, abdominal cramps, indigestion, etc.