What is niacin and what products does it contain?
Niacin is a water-soluble vitamin. It is known by various names, including vitamin B3, niacinamide, nicotinic acid and nicotinamide.
Sources of niacin are both food and supplements. Animal protein typically contains more niacin than plant foods, although healthy niacin intake can be achieved by following a diet that excludes animal products.
Why niacin is needed
Niacin has many health benefits, including lowering cholesterol, protecting against Alzheimer's disease, and helping to treat diabetes. The main function of this nutrient is to prevent pellegra, that is, niacin deficiency.
Although niacin deficiency (pellegra) is rare in Western countries, it is still recommended to consume a lot of foods with a high content of niacin in order to get enough of this vitamin. Severe niacin deficiency can lead to diarrhea, dermatitis, dementia and, in very serious cases, death.
Brown rice
One serving of boiled brown rice contains 2.59 mg of niacin. Brown rice is a popular source of complex carbohydrates. Eating brown rice is an excellent strategy for consuming whole grains. Although many foods high in niacin come from animal sources, brown rice is an example of a plant-based source of niacin.
This grain is also an excellent source of fiber, protein and minerals such as magnesium and zinc.
Tuna
One medium can of tuna contains 21.9 mg of niacin. If you've ever enjoyed a serving of tuna salad or another tuna dish, you probably didn't realize you were eating niacin-rich foods. Tuna has an impressive nutritional profile, so it is often recommended as a source of low-fat protein and other vitamins and minerals.
One serving of tuna is enough to satisfy most people's need for niacin for the whole day.
Champignons
One serving of raw champignons contains 3.86 mg of niacin.
Because they are low in carbohydrates and rich in vitamins and minerals, mushrooms are popular among low-carb and vegan diets.
Eating a variety of mushrooms is a good way to consume a variety of nutrients. If you are looking for plant-based products with a high niacin content, champignons will undoubtedly suit you.
Chicken breast
A portion of cooked chicken breast per 85 g contains 10.3 mg of niacin. Like other animal proteins, chicken breast is a powerful source of niacin. Chicken can be a useful source of protein for meat eaters.
If you regularly consume chicken, you get a lot of niacin, as a small portion of chicken provides almost 100 percent of the recommended daily allowance of niacin.
Peanut
A serving of peanuts from a 30 ml container contains 3.42 mg of niacin.
A handful of raw peanuts or a couple of spoonfuls of natural peanut paste can provide more than 25 percent of your daily niacin needs.
Peanuts and peanut butter are also an excellent source of healthy fats and proteins for vegetarians. If you don't eat meat, switch to nuts and nut butter to add niacin to your diet.
Pork tenderloin
A portion of boiled pork tenderloin per 85 g contains 6.32 mg of niacin. Although pork does not contain as much niacin as other animal proteins, such as lean chicken breast and tuna, it is definitely a richer source of niacin than plant foods.
Pork tenderloin is not as popular as other types of lean animal protein, but it is a good source of protein and B vitamins.
Green peas
Half of an average cup of boiled green peas contains 1.18 mg of niacin. Green peas are surprisingly rich in vegetable protein - 4.1 g per ½ cup. It is also full of other nutrients such as potassium, iron, zinc, magnesium and niacin. Since peas can be canned or frozen, it is always easy to have them on hand.
If you want to cook a niacin-rich meal, try adding green peas to your plate.
Avocado
A raw avocado weighing about 200 g contains 3.49 mg of niacin. Avocados are especially popular among low-carb and vegan diets. They are an excellent source of healthy fats and other nutrients.
Although you are unlikely to eat an avocado whole, even half an avocado provides more than 10% of your daily needs.
Sweet potatoes
One medium-cooked sweet potato contains 2.22 mg of niacin.
Sweet potatoes are a good source of plant-derived niacin, vitamin A, vitamin C, potassium and more. It is also easily digested. Since sweet potatoes are quite tasty, it is easy to include them in your diet. Sweet potatoes go well with other niacin-rich foods, such as lean chicken and avocado.
Result
Niacin is necessary for many body functions, so it is important to consume foods with a high niacin content. Many foods high in niacin tend to come from animal sources such as tuna, chicken, pork, and beef. Plant sources of niacin include avocados, brown rice, and sweet potatoes. Seeds, green leafy vegetables, milk, coffee and tea also contain a little niacin.
Since there are many products rich in niacin, niacin deficiency is rare in Western countries. If you follow a balanced diet, you should not have problems associated with a lack of niacin in the body.
