6 Niacin-Rich Foods to Add to Your Meals

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What makes some Niacin-rich foods better than others? Niacin, or water-soluble Vitamin B3, is an essential vitamin B complex nutrient, which the body regulates quite well. It processes body fat, reduces bad cholesterol, and controls sugar level in the bloodstream.

Due to regulation, its overdose is an occasional phenomenon. However, if it happens, it is likely to result in one or more side effects such as dry skin, rashes, high sugar level, liver damage, and digestive disorders. Similarly, even niacin deficiency can be risky. It can lead to mouth inflammation, delirium, diarrhea, amnesia, dermatitis, and even demise in case of ignorance or long-term prevalence.

Just a slight shortage of this vitamin B complex nutrient can result in anxiety, irritability, depression, brain fog, poor concentration, circulatory issues, and apathy. Thus, it is important to maintain the right balance of this vitamin.

If it is less in the body, you will have to consider increasing the intake of niacin-rich foods. Doing so can help you ensure that you fulfill your daily niacin requirements in a natural way. For men above the age of 19, the recommended daily dose is 16 mg, while for women, it is 14 mg. For kids between 9 and 12, 12 mg is sufficient, while 8 mg is for those between 4 and 8.

Niacin-rich Foods

Supplements are surely an option but they are often the cause of overdose too. The good news is that many fruits, vegetables, and cereals provide dietary niacin apart from non-vegetarian food. So, let’s check out those niacin-rich foods.

1. Spirulina

This vegetable is an ideal choice. Its dried form in a cup has 14 mg of niacin. Thus, consuming only this vegetable can fulfill your daily requirements.

2. Broccoli

Very few are aware of the fact that broccoli has niacin. It is already a superfood with a variety of health benefits. Due to its benefits, it is now included in the daily diet of countless people.

broccoli vs. cauliflower

Although its niacin content is not that impressive, it easily adds to the daily cumulative total. It’s per 100 g of serving comes with fiber, protein, and a horde of minerals and vitamins and minerals, with niacin 0.64 mg and 34 calories.

3. Peanuts

Are you a great fan of peanuts? If yes, then you do not have to look more or seek ahead for niacin-rich foods. This is because peanuts themselves are a rich source of niacin with 12 mg in its just 100 g of serving. This certainly is near to the daily requirement. However, this quantity of peanuts also instills around 315 calories.

You can count on roasted, plain, or baked peanuts that are also a rich source of protein and essential fatty acids. For adding some flavor, consider mixing some of them with your favorite seasoning.

If you do not like peanuts, you can go with peanut butter. Even this awesome butter has the same amount of niacin. However, look for a brand that uses the only peanut as the ingredient to make it and not anything else. Peanut butter is preferable by many for baked items as well as snacking.

4. Fortified Cereals

It is common to see grocery shelves offering fortified cereals that are rich in vitamins and minerals. Well, did you know that they are also rich in niacin? Perhaps, you can rely only on them for your niacin needs, as just 100g serving gives you at least 30 mg niacin. Well, this is almost double of what your daily intake should be.

With the efforts of most brands going too far in ensuring the desired nutrition boost, many cereal options exist with this high quantity of niacin. So, it is better to have less of these cereals and get more inclined towards natural niacin obtainable from natural veggies and fruits.

5. Coffee

Are you a coffee fan? If yes, then there is good news for you! It is now the easiest task for you to shoot up your niacin level. Well, did you know that even coffee is rich in vitamin B3? In fact, it has enough quantity to meet your daily requirements. A single cup of coffee has almost 40 mg of niacin. However, this can be too much for you. So, consume just half a cup if you choose coffee as the only niacin booster.

6. Asparagus

It is true that this is one of the least used vegetables in different cuisines. However, it is worth including it if your niacin level is low. Asparagus is perhaps an ideal supplement to other niacin rich items. Just consider serving it with the main item and it makes up for the required nutritional profile with slightly more niacin being included.

what does asparagus taste like

A 100 g of asparagus serving gives you one mg of niacin and not more than 20 calories. So, it is ideal to have it with some other foods high in niacin. It is wise not to depend only one item for meeting your vitamin needs.

Bottom Line

Most of these niacin-rich foods are those that you may be eating quite frequently. The most commendable aspect of these foods is that they can be consumed by anyone, including even vegans.

See also: 7-Days Sugar Detox