Different Types of Foods That Are High In Niacin
Niacin is a B vitamin known as vitamin B3. It is a micronutrient that the body requires in substantial amounts to ensure healthy and smooth metabolic processes, provides antioxidant protection against oxidative damage, maintains and improves the function of the immune system.
Niacin is a micronutrient that the body cannot provide on its own naturally. Thus it can only be gotten from foods. This vitamin B3 is a water-soluble vitamin, and as a result of this, its distinctive feature, excesses, or surplus in the body can be excreted from the body. in other words, excess or surplus niacin content in the body is not harmful as the body takes the amount it needs to function properly and disposes the rest from the body. this, nonetheless, does not mean you should intentionally consume excess niacin content, especially when it is in its supplement form, as too much of everything is bad.
The recommended daily value intake of niacin is 15 mg daily for women and 18 mg daily for men.
Niacin could be found in foods and could also be in supplement forms. Some foods have been identified to have high niacin content enough to provide the required daily intake of the micronutrient in your body.
The following are foods that are niacin rich;
One of the best and most available natural sources of niacin is the liver. Asides from the delicious taste of the liver, it is also packed with essential nutrients and minerals the body needs to function well. Some of these minerals include; choline, other B vitamins, protein, iron, and vitamin A. one of the best livers to get niacin from is chicken liver, as it provides about 70% of the required daily value intake of niacin.
Chicken breast is also one of the most available and best sources of not just niacin but also lean protein. Chicken breasts are a great choice for a high protein and low-calorie diet, especially for weight loss diets. About 85 grams of boiled, skinless, and boneless chicken breast has about 11 mg of niacin which is about 65% of the required daily intake value of niacin for both men and women. This special body part of a chicken cannot be compared to other body parts as a skinless, boneless, and boiled chicken thigh cannot provide as much niacin and lean protein as the breasts.
Tuna is an excellent choice of fish, especially for people who do not eat meat. It is packed with high amounts of niacin. About 165 grams of tuna can provide about 20 mg of niacin which is over 100% of the required daily intake value in men and in women as well. Asides from this, tuna is also rich in other nutrients like protein, omega 3 fatty acids, vitamin B12.
Despite these amazing benefits and numerous contents of the tuna fish, there is one major downside or risk it can expose you to, which is quite injurious to the health. Over the years, concerns have been raised as to tuna fish exposing consumers to mercury poisoning or toxicity. This is possible to happen if you consume tuna in excess amounts. This, however, does not mean you should stay completely away from tuna. One tuna a week is said to be safe enough for your health. Following this safety precaution, on the one hand, protects you from mercury toxicity, and on the other hand, it provides for you essential nutrients that your body needs.
Although turkey does not provide as much niacin as chicken. However, it still contains some reasonable amounts of niacin. Its niacin content is produced from the direct conversion of tryptophan.
80 grams of boiled, skinless, and boneless turkey breasts contains about 6 mg of niacin and also contains enough tryptophan, sufficient enough to supply your body with another 1 mg of niacin. By calculation, turkey breasts provide at least 45% of the daily required intake value of niacin in women and 50% in men.
In addition, tryptophan is part of the processes that produce serotonin and melatonin, both of which are neurotransmitters and hormones, respectively. Both melatonin and serotonin are important factors required for improved mood and better sleep.
Salmon, just like tuna, is a good option and source for niacin. It provides women with 53% of the required daily intake value of niacin and men with about 10% higher. Asides from niacin, salmon, is also a rich source of omega 3 fatty acids, which is known to be effective in the reduction of inflammation and your risks of developing autoimmune disorders and heart diseases.
The research found that wild Atlantic salmons contain higher niacin contents compared to farmed salmons. However, both wild Atlantic salmons and farmed salmons are good sources of niacin.
Anchovies are small fishes that contain high niacin and selenium contents, respectively. The research found that one of the most cost-effective ways of meeting your required niacin needs is by buying canned ones. It provides over half of the niacin intake value you need per day.
According to research, foods that are high in both selenium and niacin can reduce the risks of certain diseases like breast cancer, lung cancer, stomach cancer, prostate cancer, and esophagus cancer by about 25%.
Pork meats such as lean pork chops or pork tenderloins are also good sources of niacin. About 3 ounces of roasted tenderloin contains about 6 mg of niacin. Thus, it provides men with 39% required niacin value intake and women with 45% required niacin value intake. This part of the pork is considered to be more nutritious than other parts.
Asides from these, pork also provides thiamine, which is also known as vitamin B1, an essential vitamin required for a smooth and easy body metabolic process.
Ground beef contains not just niacin. It also contains iron, vitamin B12, zinc, selenium, and protein. The research found that cows that are fed with grass tend to provide you with more omega 3 fatty acids and antioxidants than cows that are grain-fed. Thus, grass-fed cows are more nutritious than grain-fed ones.
One of the best and cheapest plant-based sources of niacin is peanut. About 2.5 tablespoons of peanut contain 4 mg of niacin, which provides about 30% of the required daily intake value for men and 25% for women.
Asides from niacin, peanuts are also packed with monosaturated fats, proteins, vitamin E, vitamin B6, phosphorus, magnesium, and manganese. They also contain high levels of calories, but not enough to make you put on weight.
According to research, niacin is associated with a lower risk of diseases like type 2 diabetes.
One average-sized avocado contains 3 mg of niacin, which is a 25% required value intake of niacin for men and 21% for women.
Avocado is also packed with healthy fats, fiber, minerals, and vitamins. According to research, one average-sized avocado contains more potassium than there is in bananas. As much as they (avocados) provide niacin, they are also rich sources of monosaturated fats, which have over the years been linked with the reduction of diseases like heart diseases. However, this can only be effective if an avocado is eaten daily.
One milk cup of brown rice has 18% of the required daily intake of niacin for men and 21% for women. However, according to research, out of the 100% niacin content in brown rice, only about 30% is available for absorption, thus making it less nutritious compared to other sources of niacin.
In addition, it contains other nutrients like thiamine, fiber, vitamin B6, magnesium, phosphorus, selenium, and manganese. Brown rice is a very healthy substitute for white rice, as research has found that it can reduce inflammation by a reasonable percentage, manage weight, reduce risks of obesity, especially in women and improve heart health markers.
Whole wheat products such as pasta and whole bread are also rich sources of niacin. This is as a result of the outer layer of whole wheat being included in the production and processing of whole wheat bread and pasta. However, just like brown rice, of the 100% niacin contents available in whole wheat, only about 30% is available for absorption.
In conclusion, niacin, also known as vitamin B3, is an essential micronutrient that cannot be produced by the body but has to be gotten from foods and supplements, as it is an important vitamin required by the body to carry out essential body functions and processes.