The 25 Foods Rich in Vitamin B3

The 25 Foods Rich in Vitamin B3 are very common and can be easily found in supermarkets and fairs. In addition, Vitamin B3 , also known as niacin, is present in foods such as meat, chicken, fish, peanuts, green vegetables and tomato paste, and is also added to products such as wheat flour and corn flour.

Foods Rich in Vitamin B3

Vitamin  B3  acts in the body performing functions such as improving blood circulation, relieving migraines and improving diabetes control, and can also be used in the form of supplements to help control high cholesterol.

Health Benefits of Vitamin B3:

  • Protects against heart failure: Vitamin B3 is prescribed in pharmacies to lower LDL and triglyceride fats as it prevents the breakdown of fat into these individual components. But these high levels of Vitamin B3 can cause skin rashes, headaches, nausea and diarrhea . Consult your doctor before taking Vitamin B3 supplements in high doses.
  • Blood sugar regulation and insulin dependence: Studies suggest that Vitamin B3 (niacin) may help decrease insulin sensitivity, however other studies have found no difference. Vitamin B3 has also been shown to help alleviate some of the destructive autoimmune reactions of type I diabetes, and studies are underway to assess its effectiveness.
  • Reduces Cancer Risk : Studies have shown that Vitamin B3 reduces cancer risk by maintaining and ensuring DNA integrity and through proper regulation of the tumor suppressor gene.
  • Slows the progression of AIDS: An observational study reported a decrease in the progression of AIDS and increased survival with high doses of Vitamin B3 .

So get to know now The 25 Foods Rich in Vitamin B3:

Fish (Anchovies, Tuna, Swordfish):  Fish is a heart-healthy food, a good source of protein, and is rich in Vitamin B3 , Vitamin B12 , B1, Vitamin B6 , and Vitamin B12 . Canned anchovies are one of the foods rich in Vitamin B3  that contribute the most with 19.9 mg (100% RDA) per 100 gram serving, or 9 mg (45% RDA) per 45 grams, and 0.8 mg (4 % RDA) per anchovy. Tuna provides 18.8 mg (94% RDA) for a 100-gram serving, or 28.9 mg (144% RDA), fillet in half. It is followed by swordfish, king mackerel, sturgeon, and finally at 10.1 mg (51% RDA) per 100 gram serving.

Foods Rich in Vitamin B3

Sunflower Seeds: Sunflower  seeds are known for their variety of nutrients, including Vitamin B3 . Every 100 grams of sunflower seeds contains 8.3 mg or 42% of the recommended daily value of Vitamin B3 . They are also a rich source of vitamin E and other B vitamins  such as folic acid, thiamine (vitamin B1), pyridoxine ( vitamin B6 ), riboflavin and pantothenic acid. In addition, the seeds contain polyunsaturated fatty acid linoleic acid and monounsaturated acid oleic acid, as well as the amino acid tryptophan.

Therefore, these seeds deserve to be included in your diet. Other seeds also contain Vitamin B3 , such as chia seeds (12% DV), sesame seeds (8% DV) and pumpkin seeds (7% DV) in a 28-gram serving.

Cereal:  Cereal is one of the Foods Rich in Vitamin B3 , in addition to vitamins  and minerals . Adult men and women only need about 15 milligrams a day of Vitamin B3 , however, some cereal brands can add much more than that, so it’s important to always check package labels and not exceed the stated amount of Vitamin B3 daily. Go for natural sources of Vitamin B3 , but at breakfast you can get some of the Vitamin B3 your body needs so badly. A 100-gram serving contains 30 to 58 milligrams (depending on brand) of Vitamin B3. Calories may vary.

Game Animal: Game  animals can have interesting amounts of Vitamin B3 . These are foods that may not please many people due to their strong flavor and denser texture, but when well prepared they can be a tasty option on the menu . Depending on the game meat chosen, the amount of Vitamin B3 may match that of conventional meats such as chicken, beef or pork. This type of meat also tends to have fewer antibiotics and chemicals that are used in today’s livestock. A 100-gram serving contains over 10 milligrams of Vitamin B3 .

Peanuts:  If you’re into peanuts, then you won’t have any trouble getting your daily Vitamin B3 needs . Peanuts are Foods Rich in Vitamin B3 , providing just about everything you need for the day in a 100-gram serving. However, consume sparingly if you want to lose weight, as peanuts are usually very caloric. Peanut butter also helps to increase amounts of  Vitamin B3 . A 100-gram serving of peanuts contains 12 milligrams of Vitamin B3 and 318 calories. Consume as a morning or afternoon snack, add to meals in the form of roasted peanuts or chopped in fruit salads .

Egg: The egg, considered a health villain for many years, is now highlighted among the most consumed foods. Because it is popular and inexpensive, we can easily find this delicacy in the main meals, providing consumers with essential nutrients for the proper development of the body. 1 whole chicken egg (white and yolk), raw, provides approximately 0.8 mg of Vitamin B3 to the body.

Vitamin B3

Broccoli:  Broccoli is a superfood that can have countless health benefits. Although it does not contain a high content of Vitamin B3 , it can contribute to the total amount needed for the day and provide so many other benefits, which is why it is extremely suitable for regular consumption. Broccoli guarantees extra protein, fiber and a host of vitamins  and minerals  in every serving. A 100-gram serving contains 0.64 milligrams of Vitamin B3 and 34 calories.

Bacon:  Bacon is one of the favorite foods around the world, but also one of the most fatty and, therefore, not recommended when it comes to weight loss and general health. The large amount of calories and cholesterol makes the food not the healthiest for the heart, but it has a high content of Vitamin B3 . The ideal is to consume a small portion of bacon and once in a while just to contribute to the levels of Vitamin B3 in the body. A 100-gram serving of bacon has 11 milligrams of Vitamin B3 and has 476 calories.

Fresh Peas:  Vegetarians need not worry about their Vitamin B3 intake as there are plenty of Vitamin B3 Rich Foods  in their diet, peas being one of them. A 100 gram serving of fresh green peas provides 2.1 mg or 10% of the Recommended Daily Value of Vitamin B3 . Likewise, a cup of frozen and canned peas contribute 12% and 8% DV of Vitamin B3 , respectively. They are also good sources of protein. Plus, they’re quite versatile and can be added to any recipe (whether sauces, rice, meats, salads) to boost your Vitamin B3 levels .

Bell peppers: Bell  peppers can add more color and flavor to the dish, but also more vitamins  and nutrients. Many vegetables do not contain a lot of Vitamin B3 , but bell peppers are an exception in this case. This means that bell peppers can contribute to your daily Vitamin B3  intake, and since they are ingredients that go well with many dishes, it’s easy to incorporate them into your diet. Use peppers in sauces, raw in salads, meats or consume roasted in the oven with stuffing. A serving of 100 grams contains 1 milligram of Vitamin B3 and 20 calories.

Bran (Rice and Wheat):  Brown rice and wheat bran are rich in Vitamin B6 and Vitamin B3  or niacin. Whole grains like rice and whole grain bread still contain the bran which is what is removed in refined foods. Rice bran is the most Vitamin B3  contains 34 mg (170% RDA) per 100 gram serving or 2.5 mg (13% RDA) per tablespoon. Wheat bran contains 13.6 mg (65% RDA) per 100-gram serving or 0.493 mg (2.4% RDA) per tablespoon.

Foods Rich in Vitamin B3

Beans:  Beans aren’t the biggest source of Vitamin B3  on the list, but they deserve an honorable mention because they can help by adding up the amount of Vitamin B3 throughout the day. Beans are also a very versatile ingredient, and can be served as a side dish or included in a main dish, in the preparation of a soup or feijoada. A 100-gram serving of beans contains 2 milligrams of Vitamin B3 and 127 calories.

Organ Meats:  Other animal organs, when consumed, can provide really important amounts of Vitamin B3 . Regardless of the organ and animal chosen, the chances of increasing the amount of Vitamin B3 will exceed 10 milligrams per 100 gram serving. Calories may vary depending on the type of meat. Therefore, it is one of the  Foods Rich in Vitamin B3.

Sesame Butter:  This butter, as the name already reveals, is made from sesame seeds. Sesame seeds are a great source of protein and other important nutrients, including Vitamin B3 . Despite this benefit, butter can be high in calories, so it should be consumed sparingly. A 100-gram serving of sesame butter contains 6.7 milligrams of Vitamin B3 , on the other hand, it has 595 calories.

Tuna:  If you are a tuna fan, you can celebrate. Tuna is a rich source of Vitamin B3 compared to other foods. It is also a good source of omega-3 as well as protein. There are concerns about the mercury content in tuna, so care should be taken with the consumption of this fish, but it can be prepared once a week, either in salads or in main dishes sautéed with vegetables. A 100-gram serving contains 5.8 milligrams of Vitamin B3  and 184 calories.

Veal:  Different cuts of beef bring different amounts of Vitamin B3 , but regardless of choice, meat itself is rich in Vitamin B3 . You can even supply two-thirds of your daily Vitamin B3 recommendation if you consume a serving of veal. While it’s not likely to become a regular ingredient on your menu, it can help establish Vitamin B3 levels when consumed. A 100-gram serving contains 9.42 milligrams of Vitamin B3  and 172 calories.

Foods Rich in Vitamin B3

Coffee: Coffee  is one of people’s favorite drinks and usually provides a lot of energy and mood. This is due to the good amounts of Vitamin B3 . Remember that consuming pure, unsweetened coffee  is best, but you should not overdo it, as the large amount of caffeine can harm the body and increase dehydration. A cup of black coffee  contains 39.73 milligrams of Vitamin B3  and 1 calorie. Therefore, it is one of the  Foods Rich in Vitamin B3.

Pork:  Pork comes third in the category of most consumed meats in our country, right behind chicken and beef, but its amount of Vitamin B3 is on par with the other two. You can include pork in your regular diet of food, consuming it once or twice a week, but remember to opt for lean cuts with less fat. A 100-gram serving of pork has 15 milligrams of Vitamin B3 and an average of 179 calories.

Chicken:  The reason most Brazilians have no problem getting enough Vitamin B3  is that chicken is one of the cheapest and most consumed proteins and is one of the top Vitamin B3 Rich Foods . In one serving of chicken you get almost your entire daily requirement of Vitamin B3 , which means that if you have chicken for one meal and another source of meat on this list for the other meal, you will get your required daily amounts of Vitamin B3 .  for your day. A 100-gram serving contains 7.8 milligrams of Vitamin B3 and 172 calories.

Mushrooms:  Choosing to consume mushrooms is a good step towards increasing Vitamin B3  in the body. Mushrooms can be excellent options for those who do not eat meat, as it is considered the “meat” of vegetarians. It can be prepared in a variety of recipes and is a flavorful component that adds texture to dishes. Mushroom is one of the Vitamin B3 Rich Foods  and can help prevent cancer as well as provide other nutrients. A 100-gram serving contains 5 milligrams of Vitamin B3 and 38 calories.

Foods Rich in Vitamin B3

Liver:  The liver of most animals is loaded with Vitamin B3  or niacin. It often appears on the culinary scene as pâté, although liver can also be eaten in sausage or sausage and steamed or fried with onions and herbs. Liver is the most Vitamin B3 , containing 16.7 mg in a 100-gram serving, which is 270% of the RDA.

Asparagus :  Asparagusis a superfood that should be consumed frequently. In addition to being delicious and constantly served as a starter in the most sophisticated restaurants, it is a vegetable that can play an important role in obtaining Vitamin B3 . Serves as a perfect complement to other Vitamin B3 Rich Foods . Try serving it with a main course containing chicken or beef, as this will help you acquire more Vitamin B3 in a healthy way. A 100-gram serving of asparagus  contains 1 milligram of Vitamin B3 and 20 calories.

Turkey:  Turkey is one of the most easily found foods rich in Vitamin B3 . It is constantly used in sandwiches all over the world. The interesting thing is also that it is a lean meat and, therefore, can be consumed in more portions. You can consume roasted turkey breast so as to avoid sodium nitrates . Turkey provides almost all of your daily need for Vitamin B3 , with a 100-gram serving containing 11.75 milligrams of Vitamin B3  and 104 calories.

Avocado:  Among all the existing fruits , avocado  is one of the few that represent Foods Rich in Vitamin B3 . A single avocado provides 3.5 mg or 17% of the recommended daily value of Vitamin B3 . However, it should be consumed in moderation as it is also high in calories and fat. Just half an avocado  contains 160 calories.

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