Niacin, also known as vitamin B-3, is a water-soluble vitamin that you do not store in your body. This means that you must get sufficient amounts of niacin from the foods you eat on a daily basis. While animal foods, such as milk, eggs, fish, lean meats and poultry, are among your best sources for getting enough niacin in your diet, five vegetables also stand out as being nutritious sources of this important B vitamin. Niacin helps turn your food into energy, aids in digestion and contributes to healthy skin and nerves. Adult males require 16 mg of niacin a day and adult females need 14 mg.
Carrots
Bright orange carrots are a healthy way to boost your intake of vitamin A, but they also contain a good dose of niacin. A 1-cup serving of carrots supplies you with 1.258 mg of this essential B vitamin. Munch on raw carrots plain or chop them into a tossed salad or your favorite soup recipe to incorporate more niacin into your diet. Shred carrots into muffins, bread batter or add them to cole slaw.
Kale
Kale is a leafy green vegetable that supplies iron and fiber but also is a nutritious way to get niacin in your diet. The darker green the leaves, the more niacin they contain. A 1-cup serving of raw kale contains 0.670 mg of niacin. Add kale to a vegetable salad, sauté with a bit of olive oil and lemon juice or shred into pasta sauce. Other leafy greens, such as spinach, also contain trace amounts of niacin.
Asparagus
The bright green stalks of asparagus are a welcome sight for many consumers in early spring when this vegetable makes its appearance in grocery stores and farmers markets. It also contains a healthy dose of niacin with 1.952 mg per 1-cup serving. Steamed asparagus is a healthy side dish with a dash of olive oil and sea salt. Raw asparagus can also be added to green salads or grilled as a healthy accompaniment to grilled meat.
Celery
Celery can be overlooked as a healthy vegetable, but it offers many nutritional benefits, including a healthy amount of niacin. A 1-cup serving of celery provides you with 0.323 mg of this key B vitamin. Celery is a tasty addition to vegetable soup recipes and also can be added to vegetable salads, bean salads and pasta salads. Raw celery pairs well with low-fat ranch dressing or a smear of peanut butter.
Broccoli
You have likely heard the praises of broccoli, and another reason to add it to your diet is its healthy niacin content. Eating a cup of broccoli adds 0.581 mg of niacin to your diet. Steamed broccoli pairs well with chicken, turkey, beef and fish, or it can be stirred into soup or added to a baked potato. Raw broccoli also is a healthy addition to tossed salads and pasta salads.
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