Niacin Rich Foods

Posted 5 months ago by Tharaa Nagendran in


Having a healthy diet plan could be the key to maintain your body with proper health. And a nutrient always plays a major role in everyone's health no matter you are a vegan or not. And the list of available nutrients is really fluctuant with a wide range of varieties such as vitamins and minerals. Among this finding, one important nutrient that could be highly beneficial to our health is just absurd. This is because each of the nutrients will have its own key feature in strengthening our body. So, you might think that how can we tell that niacin is that one nutrient that is very essential for our body among the many other ones? We often tend to visit doctors for getting a cure from many of the health issues. Sometimes doctors would prefer for those vitamin tablets and syrups rather than the regular medications. So, niacin is one such nutrient that will be prescribed often as a nutritional supplement other than the usual drugs. They are one among the important nutrients that could prevent us from a variety of health defects ranging from minor defects to the major heart diseases and cancer. So, here we are to help you by explaining what niacin is and the list of food items that are rich in niacin.

Niacin Rich Foods

What Is Niacin?

Vitamin B3 which is often termed as niacin a water-soluble vitamin that holds a primary position among the eight essential B vitamins required for our growth. They are mostly found in the food items and in supplements like vitamin syrups and tablets. They have a lot of impressive health benefits when consumed regularly. Deficiency in this vitamin B3 or niacin can lead to a wide range of health issues from minor diarrhea to the major pellagra which is often a life-threatening one.

Daily Consumption Of Niacin By Individuals

We might consume a lot of food items that could supply a wide variety of nutrients for our body. But then, it is very essential for us to know whether we consume the required levels of niacin every day. The daily requirements of niacin will vary depending on the age group and the gender of an individual. Based upon those factors, the daily requirements of niacin required by our body every day is given below in the tabulation.

Gender (or) Age Group

Amount of Niacin (in mg) /daily

Children (varies with age)

2 to 16

Men

16

Women

14

Women (pregnant)

18

Women (breastfeeding)

17

Adults of all ages

35 (maximum limit)


Niacin Rich Foods

When it comes to food items, there is a wide range of sources of food that contains high amounts of niacin content in them. Some of the most important food sources are given below.

  1. Chicken Breast
  2. Liver
  3. Pork
  4. Salmon
  5. Brown Rice
  6. Potatoes
  7. Mushroom
  8. Whole Wheat
  9. Green Peas
  10. Avocado
  11. Peanuts
  12. Ground Beef
  13. Anchovies
  14. Turkey
  15. Tuna
  16. SunfloweSeeds
  17. Asparagus
  18. Sardines
  19. Nutritional Yeast
  20. Bran Flakes
  21. Lentils
  22. Coffee


#1. Chicken Breast

Chicken is an excellent source of a wide range of nutritional qualities that can help in the growth of an individual. They are a great source of protein[1] and also supply a good amount of lean protein to your body. One ounce (28 grams) of cooked chicken[2] breast (skinless and boneless) will contain protein content of about 8.7 grams. They are very helpful in promoting the health of the human heart. Consumption of chicken breast will help in maintaining the lower levels of triglycerides and LDL cholesterol in the human body. They also help in increasing the levels of HDL cholesterol level in the body.

Chicken breasts are a great solution for getting great relief from the oxidative stress and the inflammations in our body. They are an excellent food to be included in the diet plan for weight loss. They supply a low amount of calories with an increased level of protein content to our human body. Other than this, they are also a great source of nutrients like vitamin B6, selenium, niacin and phosphorous. Apart from weight loss they also help in promoting the composition of the human body by providing greater muscle strength.


#2. Liver

The liver[3] is composed of a list of nutrients that could serve as a beneficial factor to our human body. They serve a good amount of vitamin A[4], many B vitamins, chlorine, folic acid, zinc and iron. Other than these nutrients they also serve a good amount of niacin content to us. The vitamin A content present in the liver is highly beneficial for the health of our eyes. They also prevent us from any diseases or infections that could cause inflammations on our body. Liver and the vitamin A content present in it can be a great solution for many of the diseases starting from Alzheimer's diseases to Arthritis. It is also stated that one liver can provide and satisfy almost 100% of the RDA requirement of many of the nutrients required for our growth.

Though the liver can be highly beneficial in providing a list of nutrients to our body, it can be consumed only once in a week. Increased consumption of liver can give rise to the levels of copper and vitamin A in our body. This can be a reason for causing many of the defects and infections in our body caused due to the excessive levels of such nutrients. Though many of the animals and birds contain liver, the most commonly preferred livers are chicken liver and beef liver.


#3. Pork

Pork id packed with a bundle of nutrients that contains a lot of vitamin and mineral contents in it. They are known to be the best source of thiamine which is also referred to as vitamin B1[5]. This vitamin is known to e the most essential one for maintaining the metabolism process in our body. They also contain a good source of other nutrients such as minerals like niacin, zinc, iron, phosphorus and vitamins like vitamin B1, vitamin B6, vitamin B12.

The processed porks such as bacon and ham are known to contain a great amount of sodium (salt) content in them. Some of the parts of pork such as loin chops, sirloin roast and tenderloin are even more healthier than the chicken as it supplies a greater amount of nutrients and protein content to our body. And these parts also offer a great amount of niacin content to our body. Consuming pork in reasonable quantities can always be a beneficial factor when compared to the other items such as chicken and beef.


#4. Salmon

Like all the other varieties of fish, salmon[6] is also enriched with omega-3 fatty acids in it. They supply good amounts of protein, chlorine, potassium, selenium, all kinds of B vitamins and antioxidants in them. The wild-caught varieties of salmon are known to offer great beneficial qualities when compared with the other varieties of salmon. They are also known to reduce the risk of heart diseases in our body. They also prevent your body from any inflammations, auto-immune disorders and other diseases. The salmon fish is very helpful in maintaining the health of your brain and also for the neurological health of our body.


#5. Brown Rice

Brown rice has a wide variety of minerals, vitamins and other nutrients composed in them. So, they are highly beneficial to our health when compared to other rice varieties. Brown rice contains a list of nutrients such as niacin, thiamine, manganese, selenium, phosphorous, vitamin B6 in them. The additional quality is that they contain a good amount of fiber content in them. And this fiber content has a lot of benefits when compared to the other nutrients.

The fiber content present in brown rice will be very helpful in reducing the levels of cholesterol in our body. They also help in removing the waste materials from the digestive tract of our body. Also, they increase the fullness in our stomach and prevent the occurrence of any blood clots in the bloodstream of our body. They are commonly referred to be a low glycemic food when compared with the other food items.


#6. Potatoes

Potatoes are a great source of niacin[8] content. This includes both the white potatoes and the sweet potatoes. They can be consumed wither with the outer skin layer or without the skin layer. They offer a good amount of calorie content to your body of about 110 calories. They do not contain any amount of sodium, fat or cholesterol content in them. Potatoes are well known for containing a larger amount of vitamin C content in them. So, this will be more than enough to compensate for the daily requirements of vitamin C by your body. And they offer a greater amount of potassium level when compared with the bananas.


#7. Mushroom

Mushrooms are known to be the best one for promoting vitamin D production in our body. This can be achieved when you consume the mushrooms that are grown under the sunlamps when compared to the other normal ones. They help in reducing body weight and also acts as a protective barrier for bladder health. They are known as one of the best vegan food that contains a high amount of niacin content in them.


#8. Whole Wheat

Now many of the people have started including whole-wheat[10] in their daily diet plan. This is due to the highly beneficial qualities contained in them. They include a list of nutrients that can offer a great number of benefits when compared to the refined grains. 


#9. Green Peas

Green peas are enriched with a lot of nutrient contents such as niacin, fiber, iron, folate, manganese, thiamine, vitamin A, C and K. The major health benefit of green peas[11] is that they play a vital role in controlling the blood sugar level in the body. They are packed with high amounts of polyphenol antioxidants which can prevent us from many of the health issues. They are very low in calories and high in fiber and protein contents when compared with the other food items.


#10. Avocado

Avocadoes are rich in a list of nutrients such as vitamins, minerals, protein, healthy fats and many more. They are known to be the best source of the fiber and the healthy fats content in them. The list of vitamins present in them is vitamin B6, C, E and K. And the minerals ranging from niacin, riboflavin, pantothenic acid, folate, potassium and magnesium. It is also stated that they are enriched with omega-3 fatty acids, beta-carotene and lutein content in them.

Almost all of the calories offered to our body by avocadoes[12] are from the fat contents that are healthy to our body. A medium-sized avocado will offer a potassium content of about 2 times greater than that of obtained from a single banana. They contain a great source of the monounsaturated fat contents in them. These fat contents are extremely helpful in reducing the occurrence of many types of heart diseases. They offer great benefits to our health when we start consuming them regularly.


#11. Peanuts

Peanuts offer a wide range of health benefits when they are consumed regularly. They are enriched with high amounts of vitamin B6, vitamin E, monounsaturated fats, phosphorous, magnesium, manganese and high amounts of protein. They also supply a high amount of calories to our body when consumed regularly. Consuming the peanut butter on a daily basis could prevent your body from the occurrence of two main types of diabetes.

These peanut butter[13] contain a large amount of fat that is known to be the healthy one for our body. It is also stated that regular consumption of them can prevent you from a wide range of breast diseases in women. They also help in building up the body muscles very strong and healthy. When you consume them, they will suppress your appetite by giving rise to the fullness feeling in your stomach. So, they are bets suitable for reducing your body weight.


#12. Ground Beef

Meat items such as ground beef are known to contain a greater source of nutrients in them. They are also very well known for containing a lot of niacin content in them. Other than niacin, they are well known for containing higher amounts of selenium[14], iron, zinc, vitamin B12 and protein contents. The processed beef items will contain more amount of sodium (salt) content when compared with the normal ones.

Many of the recent researches state that the grass-fed beef is better than the conventional grain-fed beef due to their highly beneficial qualities. They supply a greater amount of the omega-3 fatty acids that are extremely beneficial to the health of our heart. They also contain a list of antioxidant contents that could prevent us from a wide range of health issues, diseases and infections.


#13. Anchovies

Anchovies are known to be the best oily fish that are best known for containing omega-3 fatty acids[15]. These omega-3 fatty acids are very well known for their capability in maintaining a lower triglycerides level in our body. They are also well known for decreasing the levels of cholesterol in the blood. These oily fishes contain a good source of protein and also offer a good amount of calories to our body. A medium-sized anchovy can offer up to 55 calories and 9 grams of protein content to our body.

Consuming canned anchovies can make you spend a lot of money. But then, consuming 10 normal anchovies could be able to equalize your daily requirements of niacin by our body. They also contain a good amount of selenium content which could be able to constitute about 4% of the RDA requirement in both the men and the women. This level of selenium can be a great advantage in reducing the risk of cancer in many of the individuals up to 22%. Also, they are more beneficial for preventing the occurrence of the stomach, lungs, breast, prostate and esophagus related cancer and diseases.


#14. Turkey

Turkey contains a list of nutrients that can be highly beneficial to our health. It contains a wide range of nutrients such as zinc, selenium, amino acid, niacin, tryptophan, protein, vitamin B12 and vitamin B6. They are also composed of a lot of anti-cancer properties in them. It can be a healthy factor by adding it into your diet plan.


#15. Tuna

Tuna is another kind of fish that contain a high amount of omega-3 fatty acids in it. These fatty acids are known for solving many of the health issues that we have in our body. They help in reducing the inflammation in our body and in preventing us from many of the serious heart diseases.


#16. Sunflower Seeds

B complex vitamins are the one that is very essential for having a healthy nervous system in our body. They also help in removing all the impurities from your body and in promoting the bone health of a person. This can be the best choice for an evening snack that is highly beneficial to your body.


#17. Asparagus

Asparagus offers considerable low calories when compared with the other ingredients. They also supply a list of nutrients such as folate, fiber, vitamin C and K. These are best to be consumed during your pregnancies as it would help in the birth and health of your baby.


#18. Sardines

Sardines are highly enriched with omega-3 fatty acids that have a lot of anti-inflammatory properties comprised within them. Canned sardines are known to offer a high amount of health benefits when compared to the other normal ones. They are known to offer a great amount of selenium and vitamin B12 content to your body.


#19. Nutritional Yeast

Nutritional yeast is contained with the list of vitamin B supplements in it. They are composed of high levels of thiamine, folate, pantothenic acid, folic acid, niacin, folate and riboflavin in it. Some of the most important minerals like chromium, zinc, magnesium and selenium are also present in them. They are known to contain a greater amount of fiber and protein contents in them. Also, they offer a very low amount of fat content to our body. One tablespoon of nutritional yeast is more than enough to fulfill the RDA requirement of vitamin B to our body.


#20. Bran Flakes

Bran flakes are enriched with high amounts of fiber, protein, carbohydrates and energy contents that could benefit the health of our body. And the other most important thing is that they contain almost 38 different types of key nutrients that are highly beneficial to our health. Also, they contain a list of 12 important vitamins in them. And they reduce the risk of cancer and other major diseases in our body.


#21. Lentils

Lentils are the one that is extremely low in calories but are very high in the list of nutrients contained in them. They contain the polyphenols that help in promoting the health of our body. Lentils also contain high amounts of protein, fiber, iron and folate in it.


#22. Coffee

Coffee is known to be the best for increasing the intake of fiber content by your body. The list of nutrients present in them will reduce the risk of different kinds of diabetes and other diseases in our body.


This article has been medically reviewed by Dr.Geeta Sundar on 31/5/2019 

Niacin Rich Foods

Login to comment


Similar posts