What is Niacin?
Niacin, also known as Vitamin B3, is a water-soluble vitamin that plays an essential role in energy metabolism and the maintenance of healthy skin, nerves, and digestive system. It is involved in the production of NAD (nicotinamide adenine dinucleotide), a coenzyme critical for cellular energy production and DNA repair.
Benefits of Niacin
Energy Metabolism: Niacin helps convert nutrients into energy, supporting overall metabolic function.
Skin Health: It contributes to healthy skin and can help prevent and treat certain skin conditions.
Nervous System: Niacin supports the nervous system, promoting proper nerve function.
Cholesterol Management: It can help manage cholesterol levels, increasing HDL (good cholesterol) and lowering LDL (bad cholesterol).
Foods High in Niacin
Here are some foods rich in Niacin along with their approximate Niacin content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for niacin is approximately 16 mg for men and 14 mg for women.
Top Sources of Niacin for Carnivores
Chicken Breast
Niacin content: 14.8 mg per 100g
% of Daily Need: 93% for men, 106% for women
Chicken breast is a top source of niacin and is versatile in many dishes.
Tuna
Niacin content: 14.5 mg per 100g
% of Daily Need: 91% for men, 104% for women
Tuna is rich in niacin and is also a great source of omega-3 fatty acids.
Turkey
Niacin content: 11.8 mg per 100g
% of Daily Need: 74% for men, 84% for women
Turkey is another poultry source high in niacin.
Pork
Niacin content: 8.5 mg per 100g
% of Daily Need: 53% for men, 61% for women
Pork provides a significant amount of niacin.
Beef
Niacin content: 7.6 mg per 100g
% of Daily Need: 48% for men, 54% for women
Beef is a good source of niacin and other essential nutrients.
Top Sources of Niacin for Vegans
Peanuts
Niacin content: 12.9 mg per 100g
% of Daily Need: 81% for men, 92% for women
Peanuts are an excellent plant-based source of niacin.
Sunflower Seeds
Niacin content: 8.3 mg per 100g
% of Daily Need: 52% for men, 59% for women
Sunflower seeds are a nutritious snack high in niacin.
Brown Rice
Niacin content: 5.2 mg per 100g
% of Daily Need: 33% for men, 37% for women
Brown rice is a versatile grain that offers a good amount of niacin.
Mushrooms (Portobello)
Niacin content: 3.6 mg per 100g
% of Daily Need: 23% for men, 26% for women
Portobello mushrooms are rich in niacin and add great flavor to various dishes.
Lentils
Niacin content: 2.6 mg per 100g
% of Daily Need: 16% for men, 19% for women
Lentils provide niacin along with other essential nutrients.