Niacin, which is also called Vitamin B3, that can be found in many foods and supplements. Niacin helps synthesize cholesterol and fatty acids in the body and create red blood cells. According to the National Academy of Sciences, the daily recommended allowance of niacin for males older than 14 years of age is 16 mg per day; it's 14 mg per day for women over 14 years.
Meats
Meats that are a good source of vitamin B3 include light meat organic chicken. In a 3-oz, serving of organic chicken there are 10.6 mg of niacin. Three ounces of organic light meat turkey contain 5.8 mg of vitamin B3; roasted turkey breast has 7.22 mg in a 4-oz. portion. Four ounces of braised calf's liver has 9.6 mg of vitamin B3. Roasted lamb loin offers 7.75 mg of niacin in a 4-oz. portion.
Fish
There is a good amount of niacin in a 3-oz. portion of wild salmon, according to Dr. Ben Kim. This salmon portion amount gives the dieter 8.5 mg of vitamin B3. Four counces Chinook salmon, either baked or broiled, has 11.34 mg. Four ounces of yellowfin tuna, baked or broiled, has 13.54 mg of niacin. Four ounces of baked or broiled halibut has 8.08 mg of niacin.
Fruits
Fruits that have a good portion of niacin, or vitamin B3, include raspberries and cantaloupe. A cup of raspberries has 1.10 mg of vitamin B3 and a cup of cubed cantaloupe has 0.92 mg. of vitamin B3.
Vegetables
One medium potato has 2.7 mg of vitamin B3 while a cup of lentils has 2.1 mg and a cup of lima beans has 1.8 mg. One cup of tomatoes has 1.13 mg, a cup of boiled mustard greens has 0.61 and a cup of sliced cooked summer squash has 0.92. A 5-oz. portion of mushrooms, raw, has 5.39 mg of vitamin B3. There is 1.95 mg of niacin in a cup of boiled asparagus, 1.09 mg in a cup of boiled collard greens, and1.13 mg in a cup of raw carrots.
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