Niacin is a water-soluble vitamin that helps "all body cells produce energy," according to CNN Interactive. Zinc is a mineral that is essential for growth, wound healing and cell reproduction, among other purposes. It is possible to obtain niacin and zinc by eating a well-balanced diet containing foods that are natural sources of these nutrients.
Legumes
Legumes are also known as beans. Beans that contain niacin and zinc include kidney, black, navy, white, fava, adzuki, garbanzo, pinto and lentils. Flours made from these beans are good nutrient sources. Split peas are also good sources of the nutrients.
Soybeans, and products made from them, are additional sources of the nutrients. By themselves, raw soybeans are good sources of niacin and zinc. In fact, soy protein isolate--commonly used in energy drinks and sold in powdered form--contains the highest levels of all legumes, according to NutritionData. Soy can be made into meatless, vegetarian products, such as hot dogs, meatloaf, stews, fillets, sausage links, cutlets, soy burgers (sometimes known as veggie burgers) and nuggets. These foods can be frozen, fresh or canned and still contain the nutrients. Soy nuts, sometimes known as roasted soybeans, are other sources.
Peanuts are classified as legumes. A number of peanuts contain the nutrients. These include Valencia, Spanish and Virginia varieties. Oil-roasted, dry-roasted and/or raw versions are nutrient-rich. Peanut butters ranging from unsalted to reduced sugar also provide the nutrients, according to NutritionData. Peanut flours are good sources as well.
Nuts and Seeds
A variety of foods within the nuts and seeds category are natural sources of niacin and zinc. According to NutritionData, sunflower seed kernels and flours made from them are included in this category. Watermelon seeds are other sources. Sesame seeds, either dried or roasted, contain the nutrients. Sesame butter, otherwise known as tahini, is a good source. Cottonseed kernels made into flour and meal fall within this category as well.
Meat
A variety of animal products contain zinc and niacin, according to NutritionData. Animal products include shellfish, such as oysters from various parts of the world (either farm-raised, wild, cooked or raw), fish, beef, lamb, deer, veal, pork and byproducts. Various cuts of animals, including ribs, shoulder, ground, short loin, tenderloin, steak, rib eye, flank and sirloin, are all sources of the nutrients. Variety meats, such as sausage, deli cuts, canned meats and sandwich spreads, are also good sources. Organ meats of these animals are rich sources of the nutrients. Organ meats are the kidneys, heart, gizzards, spleen and liver.
Poultry falls within the meat category. Pan-fried chicken liver contains the richest amounts of the nutrients among poultry products, according to NutritionData. Other organ meat sources include chicken gizzards, capons and giblets. Emu, ostrich, turkey, hen, duck and quail all contain the nutrients. A variety of cooked chicken, such as broiling or stewing, are also good sources.
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