Niacin, which is also known as vitamin B3, is essential for the body to turn proteins, fats and carbohydrates from foods into energy it can use. Niacin also plays a role in repairing the body's DNA. People can get niacin either from eating foods that contain it, or by eating foods with the amino acid tryptophan, which the body can convert to niacin, reports the University of Florida.
Grains
Foods made from whole grains are excellent sources of niacin, the University of Florida says, so people should choose whole-grain breads, rice and pasta whenever possible, or at least choose grain-based foods that have been enriched with niacin. Niacin is added to many breakfast cereals, says the Linus Pauling Institute, and 1 cup of cereal enriched with niacin provides between 20 and 27 mg of niacin, versus the 5 to 7 mg of niacin that unenriched cereal provides. The recommended daily amount of niacin is 16 mg for adult American men and 14 mg for adult American women.
Meats
Poultry can be a good source of niacin, says the Linus Pauling Institute, with a 3-oz. serving of light meat chicken cooked without skin offering 7.3 mg of niacin and a 3-oz. serving of light meat turkey cooked without skin offering 5.8 mg of niacin. Seafood can also provide substantial amounts of niacin. The Linus Pauling Institute says that one 3-oz. can of light tuna packed in water provides 11.3 mg of niacin, and the University of Florida says that a 3-oz. serving of cooked salmon provides 7 mg of niacin. A 3-oz. serving of cooked lean ground beef offers 5 mg of niacin, says the University of Florida.
Peanuts
Peanuts are also rich in niacin. A 1-oz. serving of dry roasted peanuts contains 3.8 mg of niacin, reports the Linus Pauling Institute. The University of Florida says that people can get 4 mg of niacin from eating 2 tbsp. of peanut butter.
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