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21 Foods Rich in Vitamin B3

Vitamin B3, also called niacin, is one of the most important B vitamins. The body needs vitamin B3 to perform numerous functions, one of the main ones being to help the body produce energy.

When carbohydrates, fats and proteins enter your body, vitamin B3 helps turn them into energy that can be used by the body. In addition to this, vitamin B3 helps metabolize the fats entering the body. In addition, the creation of body DNA is also one of the responsibilities of vitamin B3. Finally, it even helps regulate blood sugar levels.

If a person does not get enough of their intake of foods rich in vitamin B3, there are some negative side effects that may occur, including bouts of weakness throughout the body and muscles. Since the body does not have the vitamin B3 it needs to create energy, a person may feel weakened to perform the daily functions. Other symptoms are loss of appetite and also digestive problems.

To avoid this, it is necessary to obtain sufficient amount of vitamin B3 through a balanced diet and rich in vitamins. An option to balance vitamin levels in the body is supplementation if it is not possible to get the necessary amounts through the ingestion of foods rich in vitamin B3. As a result of an increase of this vitamin in the body, a person will feel more energy and will feel a more balanced digestion.

1. Chicken

The reason why most Brazilians have no problem getting enough niacin is that the chicken is one of the cheapest and most consumed proteins and is one of the vitamin B3. In a portion of chicken you get almost all the required daily amount of vitamin B3, which means that if you have chicken in one meal and other source of meat in this list for the other meal, you will get the necessary daily amounts of niacin for your day. One serving of 100 grams contains, milligrams of vitamin B3 and 172 calories.

2. Bacon

Bacon is one of the favorite foods in the world, but also one of the most greasy and, therefore, little indicated when it comes to weight loss and general health. The large amount of calories and cholesterol makes the food is not the healthiest for the heart, but it has a high content of niacin.

The ideal is to consume a small portion of bacon and from time to time only to contribute to niacin levels in the body. One serving of 100 grams of bacon has 11 milligrams of vitamin B3 and has 476 calories.

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3. Tuna fish

If you are a tuna fan, you can celebrate. Tuna is a rich source of vitamin B3 compared to other foods. It is also a good source of omega-3 as well as protein. There are concerns about the mercury content in tuna, so care should be taken fish, but it can be prepared once a week, either in salads or on main dishes sautéed with vegetables. One serving of 100 grams contains, milligrams of vitamin B3 and 184 calories.

4. Mushrooms

Choosing to consume mushrooms is a good step towards increasing niacin in the body. Mushrooms can be excellent choices for those who do not eat meat since it is considered the "meat" of vegetarians. It can be prepared in a variety of recipes and is a tasty component that brings more texture to the dishes. The mushroom is one of the foods rich in vitamin B3 and can help prevent cancer as well as provide other nutrients. One serving with 100 grams contains 5 milligrams of vitamin B3 and 38 calories.

5. Broccoli

Broccoli is a superfood that can bring countless health benefits. Although it does not contain high niacin content, it can contribute to the total needed for the day and provide so many other benefits and so it is extremely suitable for regular consumption. Broccoli ensures extra protein, fiber and a number of vitamins and minerals in each serving. One serving of 100 grams contains 4 milligrams of vitamin B3 and 34 calories.

6. Calf

The different bovine cuts bring different amounts of niacin, but regardless of choice, the meat itself is rich in vitamin B3. You can even supply two-thirds of your daily vitamin B3 recommendation if you consume a portion of veal. Although not likely to become a regular ingredient in your menu, it can help establish vitamin B3 levels when it is consumed. One serving with 100 grams contains 2 milligrams of vitamin B3 and 172 calories.

7. Peru

Turkey is one of the most easily found vitamin B3 rich foods. It is constantly used in sandwiches all over the world. The interesting thing is also that it is a lean meat and therefore can be consumed in more portions. You can consume the roasted turkey breast in order to avoid sodium nitrates. Turkey provides almost all of its daily need for vitamin B3, with a serving of 100 grams containing 1.5 milligrams of niacin and 104 calories.

8. Liver

Organ meats have high nutritional value and are usually vitamin B3 rich foods. The liver is an excellent source whereas a boiled lamb's liver provides 5, mg or 269% DV of vitamin B3. Because it tastes strong and sharp, it may not suit all palates, but it can be a very important food for improving overall health. Other livers that are rich in niacin include beef (61% DV), chicken (57% DV) and (pork 36% DV).

9. Meat of organs

Other animal organs, when consumed, can deliver really important amounts of vitamin B3. Regardless of the organ and animal chosen, the chances of increasing the amount of vitamin B3 will exceed 10 milligrams per serving of 100 grams. Calories may vary according to the type of meat.

10. Asparagus

Asparagus is a superfood that must be consumed frequently. In addition to being delicious and constantly served as entry into the most sophisticated restaurants, it is a vegetable that can play an important role in obtaining niacin.

Serves as a perfect complement to other foods rich in vitamin B3. Try serving it with a main course containing chicken or beef as this will help you get more vitamin B3 in a healthy way. One serving of 100 grams of asparagus contains 1 milligram of vitamin B3 and 20 calories.

11. Peanut

If you enjoy peanuts then you will not have any difficulty getting your daily niacin needs. Peanuts are foods rich in vitamin B3, providing just about everything you need in the day in a portion of 100 grams. But consume sparingly if you want to lose weight, because peanuts are often very caloric.

Peanut butter also helps increase the amounts of this vitamin. One serving of 100 grams of peanuts contains 12 milligrams of vitamin B3 and 318 calories. Consume as a morning or afternoon snack, add to the meals in the form of roasted peanuts or minced in fruit salads.

12. Coffee

Coffee is one of the favorite beverages of people and usually provides plenty of energy and disposition. This is due to good amounts of vitamin B3. Remember that consuming pure, sugar-free coffee is more appropriate, but you should not overdo the dose because too much caffeine can harm the body and increase dehydration. One cup of black coffee contains 3, 3 milligrams of vitamin B3 and 1 calorie.

13. Bean

Beans are not the largest source of niacin on the list but deserve honorable mention because it can help by adding up the amount of vitamin B3 throughout the day. Beans are also a very versatile ingredient, which can be served as accompaniment or be included in a main dish, in the preparation of a soup or feijoada. One serving of 100 grams of beans contains 2 milligrams of vitamin B3 and 127 calories.

14. Hunting animal

Hunting animals may have interesting amounts of vitamin B3. These are foods that may not please many people because of their strong taste and dense texture, but when well prepared they can be a tasty choice on the menu.

Depending on the game meat chosen, it may be that the amount of vitamin B3 matches that of conventional meats such as chicken, beef or pork. This type of meat also usually has fewer antibiotics and chemicals that are used in the current livestock. One serving of 100 grams, contains more than 10 milligrams of vitamin B3.

15. Sesame butter

This butter, as the name already reveals, is made from sesame seeds. Sesame seeds are a great source of protein and other important nutrients, including niacin. Despite this benefit, butter can be high in calories, so it should be consumed sparingly. One serving of 100 grams of sesame butter contains, milligrams of vitamin B3, in compensation it has 595 calories.

16. Pork

Pork comes third in the category of most consumed meats in our country, right behind chicken and beef, but its amount of vitamin B3 matches the other two. You can insert pork into your regular diet of food, consuming it once or twice a week, but remember to opt for lean cuts with less fat. One serving of 100 grams of pork has 15 milligrams and vitamin B3 and an average of 179 calories.

17. Cereal

Cereals are foods rich in vitamin B3 as well as vitamins and minerals. Adult men and women only need about 15 milligrams a day of vitamin B3, however, some brands of cereal may add one This is why it is important to always check the packaging labels and do not exceed the day.

Give preference to the natural sources of niacin, but at breakfast you can get some of the vitamin B3 your body needs. One serving of 100 grams contains 30 to 58 milligrams (depending on the brand) of vitamin B3. Calories may vary.

18. Pepper

Chili can add more color and flavor to the dish, but also more vitamins and nutrients. Many vegetables do not contain a lot of niacin, but in this case, sweet peppers are an exception. This means that chilies can contribute to your daily intake of niacin, and since they are ingredients that combine well with many dishes, it is easy to incorporate them into your diet.

Use chili in sauces, raw in salads, meats, or bake in the oven with stuffing. One serving of 100 grams contains 1 milligram of vitamin B3 and 20 calories.

19. Avocado

Among all the existing fruits, avocado is one of the few that represent foods rich in vitamin B3. A single avocado provides either mg or 17% of the recommended daily value of niacin. However, it should be consumed in moderation since it is also high in calories and fats. Only half an avocado contains 160 calories.

20. Sunflower seeds

Sunflower seeds are known for their variety of nutrients, including vitamin B3. Every 100 grams of sunflower seeds exist, mg or 42% of the recommended daily value of vitamin B3. They are also a rich source of vitamin E and other B-complex vitamins such as folic acid, thiamine (vitamin B1), pyridoxine (vitamin B6), riboflavin and pantothenic acid. In addition, the seeds contain polyunsaturated fatty acid linoleic acid and oleic acid monounsaturated acid, as well as the amino acid tryptophan. Therefore, these seeds deserve to be included in your diet. Other seeds also contain vitamin B3, such as chia seeds (12% DV), sesame seeds (8% DV) and pumpkin seeds (7% DV) in a 28 gram

21. Fresh peas

Vegetarians do not have to worry about the intake of this vitamin as there are plenty of foods rich in vitamin B3 in their diet, the pea being one of them. A 100-gram serving of fresh green peas provides either mg or 10% of the recommended daily value of niacin. Similarly, a cup of frozen and canned peas contribute 12% to 8% DV of niacin, respectively.

They are also good sources of protein. In addition, they are quite versatile and can be added to any recipe (be it sauces, rice, meats, salads) to boost your vitamin B3 levels.


What foods do you like most? Do you often eat them often in your daily diet? Comment below!

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