Top 10 Foods Highest in Vitamin B3 (Niacin)

Top 10 Foods Highest in Vitamin B3 (Niacin)

Vitamin B3, or Niacin, is an essential vitamin required for processing
fat in the body, lowering cholesterol levels, and regulating blood sugar
 levels. A deficiency of niacin leads to pellagra, a condition
characterized by diarrhea, dermatitis, dementia, inflammation of the
mouth, amnesia, delirium, and if left untreated, death. Even a slight
deficiency of niacin can lead to irritability, poor concentration,
anxiety, fatigue, restlessness, apathy, and depression. Niacin, Vitamin
B3, is a water soluble vitamin that is well regulated by the body, thus
overdose is rare, and only occurs when niacin is taken in the form of
supplements. An overdose of niacin is seen in the form of skin rashes,
dry skin, various digestive maladies. A long term overdose can lead to
liver damage, elevated blood sugar levels and type II diabetes, as well
as increased risk of birth defects. The current DV for Niacin (Vitamin
B3) is 20mg, below is a list of niacin rich foods.

#1: Yeast Extract Spread (Marmite)
Yeast extract spread is common in British cultures and is a good source
of vitamins B1 (thiamin), B2 (ribovlain), B9 (folate), a good vegan
source of vitamin B12, and a high protein food. In addition the spread
is a good source of vitamin B3 (niacin) providing 97mg (485% DV) per 100
 gram serving, or 5.8mg (29% DV) per teaspoon.
Click to see complete nutrition facts
#2: Bran (Rice and Wheat)
Crude rice and wheat bran are rich in vitamin B6 as well as vitamin B3
(niacin). Eat whole foods like brown rice, and whole wheat bread, which
still contain the bran that has been taken out of refined foods. Rice
bran contains the most niacin with 34mg (170% DV) per 100g serving, or
40.1mg (201% DV) per cup, 2.5mg (13% DV) per tablespoon. Wheat bran
contains 13.6mg (65% DV) per 100 gram serving, or 7.9mg (39% DV) per
cup, 0.493mg (2.4% DV) per tablespoon.
Click to see complete nutrition facts

#3: Fish (Anchovies, Tuna, Swordfish)
Fish is a heart healthy food, a good source of protein, and rich in
vitamins B1, B2, B6, and B12. Canned anchovies provide the most niacin
with 19.9mg (100% DV) per 100 gram serving, or 9mg (45% DV) per 2 oz
can, and 0.8mg (4% DV) per anchovy. Skip-Jack Tuna provides 18.8mg (94%
DV) per 100 gram serving, or 15.9mg (80% DV) per 3 ounces, 28.9mg (144%
DV) in half a filelt. It is followed by swordfish, king mackerel, and
finally sturgeon with 10.1mg (51% DV) per 100 gram serving, 8.6mg (43%
DV) per 3 ounce serving, and 13.7mg (65% DV) per cup.
Click to see complete nutrition facts.

#4: Liver
The liver of most any animal is packed with niacin (vitamin B3). Often
appearing on the culinary scene as pâté, liver can also be eaten in
sausage (liverwurst), and prepared steamed or fried with onions and
herbs. Lamb liver provides the most niacin (B3) with 16.7mg per 100g
serving or 83% of the DV. That is 14.2mg (71% DV) of vitamin B3 per 3oz
serving. Click to see complete nutrition facts.

#5: Paprika
Paprika is a common ingredient in pasta sauces and curries of all types
and varieties and is also high in vitamins A, B1, B2, B6, E, K, and
potassium. 100 grams of paprika provides 15.3mg (77% DV) of niacin, that
 is 1.1mg (5% DV) in a single tablespoon, or 0.31mg (2% DV) per
teaspoon.
Click to see complete nutrition facts.

#6: Peanuts
In addition to niacin peanuts are a great source of zinc, protein,
vitamin E, folate (vitamin B9), magnesium, and copper. Peanuts are great
 as a snack, added to cereals, or crushed into butter. Peanuts provide
14.9mg (75% DV) in a 100 gram serving, that is 22mg (110% DV) per cup,
and 4.18mg (21% DV) per ounce (about 39 peanuts).
Click to see complete nutrition facts.

#7: Veal (Lean)
The top round cut of pan fried lean veal provides 12mg (60% DV) of
niacin per 100 gram serving, or 36.6mg (183% DV) per pound, and 10.2mg
(51% DV)in a typical 3 ounce serving.
Click to see complete nutrition facts.

#8: Chicken (Light Meat)
The light meat of chicken (breast, or tenders) provides 12.4mg (62% DV)
of niacin per 100 gram serving, 13.3mg (66% DV) in half a chicken, and
17.4mg (87% DV) per cup.
Click to see complete nutrition facts.

#9: Bacon
Despite being a high cholesterol food bacon is a good source of vitamin
b3 (niacin). 100 grams of bacon will provide 11.6mg (58% DV) of niacin,
or 0.93mg (5% DV) per slice.
Click to see complete nutrition facts.


#10: Sun-dried Tomatoes
Sun-dried tomatoes are a high iron and potassium food. They are great in
 sauce, on pizza, and even in salads. 100 grams of sun-dried tomatoes
provides 9.1mg (45% DV) of niacin, or 4.9mg (24% DV) per cup, and 0.18mg
 (1% DV) per piece.
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