A List of Niacin Rich Foods

Niacin is an essential nutrient which helps perform various physiological processes of the body. Consuming foods rich in niacin can help avoid various health hazards.
Gaurav Shimpi Nov 7, 2018
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The word niacin is a combination of two words, 'nicotinic acid' and 'vitamin'. Niacin or vitamin B3, a vitamin that belongs to the vitamin B group, is one of the essential nutrients required by the body. Like vitamin C, niacin is water soluble.
The benefits of this vitamin are many―it is widely used to reduce cholesterol and maintain a healthy heart. Niacin drugs are used to treat weight loss, arthritis, diabetes, and skin diseases. Niacin-rich foods are essential for the body, as deficiency can cause a disease called pellagra, which can create gastrointestinal problems and skin disorders.
A daily supply of 14 mg to 16 mg is termed adequate. Niacin is needed for maintaining good metabolism, and the proper functioning of the gastrointestinal tract.

Animal Sources

Niacin is abundantly found in protein-rich foods. As food obtained from animals is rich in protein animal sources form a major part.
This list will give you more information on foods obtained from animal sources, along with the amount of niacin content in each of these.
Foods and their Niacin Content (mg):
  • Chicken (100 g) - 8
  • Pork (100g) - 6
  • Turkey (100 g) - 7
  • Red meat (100g) - 6
  • Prawns (100 g) - 7
  • Fish (100g) - up to 6
  • Liver (100 g) - 12
  • Kidney (100g) - 6
  • Milk (1 cup) - 0.53

Plant Sources

Vegetarians need not worry, because you can obtain plenty of niacin from vegetables and fruits. Eating these vegetables and fruits everyday can fulfill your daily quota of niacin.
Take a look at this list which has the list of vegetables and their niacin content.
Foods and their Niacin Content (mg):
  • Green leafy vegetables (1 cup) - up to 2
  • Tomatoes (1 cup) - 1.13
  • Broccoli (1 cup) - 0.51
  • Carrots (1 cup) - 1.13
  • Asparagus (1 cup) - 2
  • Celery fortified (100g) - 10

Other Foods

Foods prepared from the husks of cereals and grains are beneficial. Niacin is one of the vitamins that is added to enriched grain products.
For those of you who don't like vegetables, you can obtain niacin from the following foods.
Foods and their Niacin Content (mg):
  • Wheat bran (100g) - up to 30
  • Almonds (100g) - 4
  • Peanuts (100g) - 12.9
  • Cereals (1 cup) - up to 25
  • Lentils (1 cup) - 2.1
  • Mushrooms (100g) - 10
  • Dates (100g) - 1.27
Always store these foods in a dry place and at room temperature. Strong light can also affect milk and food grains. Niacin, or other vital vitamins, might be lost during cooking. So, to retain them use less water while cooking vegetables. Following a regular, well-balanced diet can easily accomplish daily niacin intake.
In spite of niacin being readily available, people who suffer from niacin deficiency can take niacin supplements under a doctor's supervision. Supplements containing high amounts of niacin (1,500 to 3,000 mg) which are used to reduce cholesterol levels, should strictly be avoided.
Taking these supplements in high quantities can lead to various side effects like flushing of skin, itching, insomnia, and liver and kidney disorders. The maximum amount that can be taken in a day is 35 mg.
Niacin aids many essential functions and processes of the body like maintaining healthy skin, synthesizing hormones and repairing tissues. It's extremely important for the body and should be taken in adequate amounts. To fulfill your daily intake of niacin, follow a well-balanced diet. Avoid supplements as you can easily obtain niacin from natural foods.
Disclaimer: The information provided in this item is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.
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