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Foods with High Levels of Vitamin B3 (Niacin)

One of the most important B-vitamins is B3, also known as niacin. B3 is important for everything from maintaining healthy cholesterol levels, combating diabetes, improving joint mobility, and improving your mood and energy level. Adult men need an average of 16 mg per day, while adult women need around 14 mg.

Foods Rich in Niacin

If you think you might be running low on vitamin B3, check out the list below and add some of these niacin-rich foods to your diet now.

1. Mushrooms

There are many varieties out there, each with their own benefits. Each having their own unique taste, you can incorporate many different types of mushrooms into your diet on a regular basis to make sure you’re getting enough niacin.

2. Organic Chicken

Conveniently, many people eat a lot of chicken, and chicken is rich in niacin. One 100-gram serving of chicken will give you almost 8 mg of niacin, which is almost half of the daily recommended amount.

3. Asparagus

This vegetable is rich in many vitamins, minerals, and antioxidants, including niacin. A ½ cup serving of this low-calorie nutrient-rich vegetable will give you just under 2 mg of niacin, equal to about 13% DV.

4. Tuna

Tuna is another meet that people eat fairly regularly and is quite affordable. Rich in omega-3’s and niacin, tuna is a good protein option once in a while (just don’t get carried away as nutritionists are still concerned about the potential amounts of mercury in the fish).

5. Veal

Considered a rare treat for many, veal is also very rich in niacin, regardless of the cut of meat. A 100-gram serving of veal will cost you only 172 calories but will provide you with 9 mg of niacin.

6. Turkey

A great sandwich meat and holiday treat, turkey is low in calories and incredibly rich in niacin. A typical 100 gram serving will ring in at just under 12 mg of niacin.

7. Peanuts

A handy and tasty snack, peanuts are an excellent source of both protein and niacin. Although a 100-gram serving will set you back about 300 calories, you’ll also get 12 mg of niacin.

8. Coffee

Scientists and researchers constantly go back and forth trying to decide if coffee is definitively good or bad for your health, but there is one thing they know for sure—coffee is an excellent source of niacin. One cup o’ joe will set you back only a few calories (skip the cream and sugar) but will pack in a whopping 39.73 mg of niacin. Because it is so high in niacin, as well as caffeine, try to stick to a single cup per day.

9. Mango

One of the few fruits considered to be high in niacin, the tasty mango offers 1.7 mg of niacin per fruit (about 11%DV).

All in All

B3, or niacin, plays a major role in providing the body with energy (which is why it’s also found in many energy drinks). Niacin is necessary for the body to convert protein, fats, and carbs into usable energy; without enough of the vitamin, you will often feel sluggish, tired, and perhaps even anxious.

Although deficiency in vitamin B3 is rare, if you have been suffering from lethargy it could very well be that you’re not getting enough of this vitamin every day. B3 deficiency has also been linked to poor circulation, insomnia, frequent headaches, fatigue, and more.

To keep your energy levels up and everything running smoothly, incorporate as many of these foods discussed above into your diet as often as possible.

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