Niacin, or as it is more commonly known, vitamin B3, is an important nutrient within the human diet. Vitamin B3 supports metabolic activities, including the conversion of carbohydrates into energy. Significant deficiency in the amount of niacin can lead to a disease known as pellagra, characterized by severe dermatitis, diarrhea, dementia and death, according to MedlinePlus. Vitamin B3 is a water-soluble vitamin and must be constantly added to the body through our diet.
Proteins
The Linus Pauling Institute identifies seafood as a good source of vitamin B3. Fatty and deep sea fish such as tuna, salmon, halibut and swordfish, as well as shrimp, contain considerable amounts of B3. The World's Healthiest Foods website states a single 4 oz. serving of yellowfin tuna, baked or broiled, provides 67 percent of the body's daily required intake of B3. Chicken and turkey meat are also high in vitamin B3. Organ meat, such as calf and lamb liver or kidneys, also offers a significant amount of vitamin B3.
Coffee
Coffee fans will be pleased to learn that, according to the Self Nutrition Data website, the drink is high in niacin. Espresso coffee, in particular, can deliver over 1 mg of vitamin B3 per ounce. A double shot of espresso then, may provide over 25 percent of the daily requirement of vitamin B3.
Grains
According to the University of Maryland Medical Center many grain products, including breads, cereals, pastas and flours are often fortified with additional niacin. As an example, The Linus Pauling Institute states that 1 cup of unfortified breakfast cereal has, on average, around 6 mg of niacin, while an equal amount of a fortified cereal offers around 25 mg of the vitamin.
Other Sources
Vitamin B3 also occurs in sunflower seeds, peanuts, beets and yeast. Yeast, in particular, is very high in B3, according to the Self Nutrition Data website. One tsp. of yeast extract offers almost 30 percent of the total amount of B3 required per day. Portabello, cremini and white mushrooms also have significant amounts of the vitamin.
Member Comments