Food

The 10 Rich Foods in Niacin for Health

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Foods Rich in Niacinare diverse because niacin has a large amount of essential nutrients for our body's overall health. Besides that, Niacin is a type of water-soluble vitamin B. It helps our body absorb fat, protein and carbohydrates from food and convert them into expendable energy.

Vitamin is not only essential for the metabolism of carbohydrates, fats and proteins in the body, but it is also crucial for healthy hair, skin and eyes. It also ensures the proper functioning of the nervous system. So, check outthe 10 Rich Foods in Niacin for Health.

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Seafood:Seafood is one of theFoods Rich in Niacin

. The availability of abundant seafood makes it one of the most easily accessible sources of this vitamin. Tuna, swordfish, mackerel, sturgeon, red salmon and albacore are some of the varieties of seafood that contain valuable amounts of niacin. Canned anchovies are at the top of the list with the maximum niacin units per 100g.

Beef:We are all aware of the fact that meats are excellent sources of protein. In addition, certain meats such as chicken, ducks, turkeys, etc. are alsoFoods rich in Niacin.

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eggs:The egg is one of theFoods Rich in Niacin. The fact that it is enjoyed by people of all age groups makes it a staple food that is found in most households.

Dairy products:In addition to being a potency in calcium, dairy products such as milk, butter, cottage cheese, yogurt, etc. are also good sources of niacin.

Vegetables:Legumes such as peas, peanuts, sunflower seeds, beans and lentils have a reasonable amount of niacin. Peanut butter, which is one of children's favorite foods, is also a good source of niacin.

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Vegetables:Vegetables are excellent sources ofFoods Rich in Niacin, such as sweet potatoes, squash, okra, corn, peas, and winter such as pumpkins, asparagus, Brussels sprouts, green beans, onions, etc. contain the niacin that they absorb from the soil. The amount of niacin in these vegetables depends on the niacin content of the soil where it is grown.

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Fruits:Fruits are a source ofFoods Rich in Niacin. In addition to containing niacin, they contain other minerals and antioxidants that make their consumption vital for the proper functioning of the human body. The fruits that contain niacin are passion fruit, strawberries, figs, pineapples, apples, coconuts, grapefruit, kiwis, rhubarb, mangos, dates, apricots, avocados, yellow tomatoes, etc.

Spices:Spices such as cinnamon, black and white pepper, bell pepper, coriander, pepper powder, mustard powder, oregano, fennel seeds, etc. are good sources of niacin. Some of these spices are common ingredients in kitchens. Therefore, its use in daily diet can guarantee a continuous release of niacin in the body.

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Grains:Whole grains naturally have a high concentration of niacin. Therefore, bread and cereals enriched with whole grains are excellent sources of vitamin. Grains like peeled barley, wheat flour, long grain rice and oats are good sources of niacin.

Drinks:Beverages like tea, coffee, mixtures of malted drinks, beer, wine and some energy drinks have small amounts of niacin. Your consumption should be judicious because some of these drinks also contain caffeine.

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Sun-dried tomatoes:Sun-dried tomatoes are foods rich in iron and potassium. They are a good source of niacin as well. Tomatoes are great in sauces, like a topping of pizzas and salads.

Below we put the recommended intake of vitamin niacin daily by age group:

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  • Men (19 or older): 16mg 35mg
  • Women (19 or older): 14mg 35mg
  • Pregnant women (19-50): 35mg 18mg
  • Lactating women (19-50): 35 mg 17 mg
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A word of caution:Niacin can be toxic if taken in excess. Some of the side effects due to excessive ingestion of niacin are liver damage, skin irritation, nausea, abdominal cramps, indigestion, etc.

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