Good Food Sources Of Vitamin B3

Vitamin B3, a water-soluble vitamin also known as niacin, helps in the production of various hormones, improves blood circulation and reduces cholesterol levels in the blood. Like all the B vitamins, niacin also aids in the conversion of carbohydrates to glucose, and helps metabolize proteins and fats. Vitamin B3 deficiencies in the United States are rare, according to the University of Maryland Medical Center. Numerous foods contain the vitamin, and most individuals meet their daily requirements through proper diet.

Fish, Poultry and Meat

Fish and meat are among the best food sources of vitamin B3, according to Peace Health. Organ meats such as beef liver and kidney are exceptionally rich in the vitamin, as well as fatty fish such as swordfish, salmon and tuna. The human body also converts tryptophan, an essential amino acid, into vitamin B3. Turkey, chicken, fish and red meat are all foods rich in tryptophan. These foods can be considered good sources of vitamin B3, because consuming them increases niacin levels in the body.

Dairy Products

Vitamin B3 is also found in dairy products, according to MedlinePlus, a service of the U.S. National Library of Medicine. Milk and cheese contain the most niacin, while other dairy products provide smaller amounts. Dairy products also contain tryptophan, which makes them even more valuable for increasing dietary vitamin B3 intake. Dairy foods rich in tryptophan include eggs, cheese, and nonfat dry milk powder.

Vegetables and Grains

Most whole grains, with the exception of corn, and a few vegetables also make good food sources of vitamin B3. According to the EBSCO Health Library, bran, wild and brown rice, whole wheat, barley and peas all contain significant amounts of niacin. Other vegetables and grains that supply the vitamin include wheat germ, beets and mushrooms. Because vitamin B3 is easily lost during cooking, vegetables should be steamed, baked or stir-fried whenever possible to preserve their niacin content.

Other Food Sources

Several other foods also supply vitamin B3, especially those rich in protein such as legumes, nuts and seeds, according to the "Quick Access Patient Information on Conditions, Herbs & Supplements" by Integrative Medicine Communications. Cooked dried beans and peas, soybeans, peanuts with skins, almonds and sunflower seeds are all good food sources of vitamin B3. In the United States, most breads and cereals are also enriched with niacin during processing.