Vitamin B3 is necessary for metabolism and general functioning of your body, reports the MedlinePlus health encyclopedia published by the National Institutes of Health. On nutrition labels, this vitamin can sometimes be noted as "niacin." Incorporate vitamin B3-rich foods into your diet to get enough of this vitamin every day. The Linus Pauling Institute at Oregon State University says men need 16mg daily while women need 14mg.
Steak
Steak as an excellent dietary source of vitamin B3. A 3 oz. serving of steak has approximately 3.1mg of vitamin B3, according to the Linus Pauling Institute. Since steak can have a lot of saturated fat and cholesterol, opt for lean cuts of beef instead of steaks with lots of visible fat marbling.
Fish
Fish like salmon and tuna come highlighted as a great source of vitamin B3 by the MayoClinic.com. According to the Linus Pauling Institute, a 3 oz. serving of salmon has 8.5mg of vitamin B3. Meanwhile, the same amount of tuna has 11.3mg. Not only is fish a source of this vitamin, but it also has protein and beneficial fatty acids known as omega-3 fatty acids.
Peanuts
The University of Michigan Health System recommends peanuts for vitamin B3. A handful of dry roasted peanuts, or approximately one oz., has 3.8mg of vitamin B3, according to the Linus Pauling Institute. For your health's sake, choose peanuts that aren't seasoned because many peanut products come with unhealthy salt or sugar seasoning.
Whole Grains
Grains provide a boost in both dietary fiber and vitamin B3, according to the National Institutes of Health. Specific vitamin levels vary widely depending on the type of grain you're eating and how it was prepared. Whole wheat bread, a common kitchen item, gives you 1.3mg of vitamin B3 in every slice.
Turkey
When you eat turkey during Thanksgiving, you have another reason to be thankful. Every 3 oz. serving of light turkey meat cooked without the skin offers 5.8mg of vitamin B3, reports the Linus Pauling Institute.
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