Foods high in niacin: Niacin is also known as vitamin B3, and it is required in many processes in the body, like energy metabolism and cell division.
The term niacin does not refer to a single vitamin but stands for nicotinic acid and nicotinamide and their compounds. Learn about the effect and function of niacin here.
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What is Niacin (Vitamin B3)?
Niacin, also known as vitamin B3, vitamin PP or nicotinic acid, is not a vitamin in the real sense of the word because it can be produced independently in the human organism without an external supply.
The body uses the amino acid tryptophan, which can convert into the essential active ingredient niacin with the help of vitamin B6. However, an exclusively endogenous niacin synthesis is not sufficient to cover the daily requirement of vitamin B3.
As an element of the coenzymes NAD and NADP, niacin is essential for energy production from glucose, fat, and amino acids. Not only the substance compounds nicotinamide and nicotinic acid are found in food, but also the coenzyme forms.
Niacin is the most stable vitamin, so it is hardly sensitive to heat, light, and oxygen. Therefore, it doesn’t require special care during preparation and storage or preservation.
Vitamin B3 loses 10% if it’s getting boiled in water. In the case of cooked foods, we should note that pouring away boiled water is associated with vitamin loss.
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Daily Niacin Requirements
The human body needs food containing vitamin B3 to meet its niacin requirements. The effect of niacin primarily relates to critical metabolic processes in the body, such as the production of fatty acids.
Americans cover their niacin requirements quite well. Women should take 13 milligrams of vitamin B3 daily and Men 13 to 17 milligrams, depending on age. Nursing women have a higher niacin requirement.
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The Best Foods High In Niacin
Especially animal products are rich in niacin (vitamin B3):
- Meat
- Offal
- Pork
- Beef liver
Are rich in niacin.
On the other hand, foods containing niacin are less in the plant world, and plants have a comparatively low vitamin B3 content. Besides, humans have much lower absorption of niacin of plant origin than from animal sources.
Other foods containing vitamin B3 include meat from beef, pork, rabbit, veal, and fish such as herring or salmon.
Among the few suitable niacin suppliers of vegetable origin are dried apricots, peanuts, and whole grains such as barley or buckwheat.
Bean coffee also contains a lot of vitamin B3. The foods listed here usually have more than two milligrams per 100 grams.
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Niacin Containing Foods
List of foods Niacin content indicated in mg per 100 g of food.
Niacin content in Meat, poultry, and sausages:
- Ham without fat edge 0,21mg
- Cutlets 4,3mg
- Pork tenderloin 4,5mg
- Lamb 5,8mg
- Veal 6,3mg
- Chicken 6,8mg
- Beef and veal 7,5mg
- Chicken liver 11,6mg
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Niacin content in Fish:
- Plugs and clams 1,5mg
- Lobster 1,8mg
- Oysters 2,2mg
- Redfish 2,5mg
- Eel 2,6mg
- Flounder 3.4mg
- Herring 3,8mg
- Saithe 4,0mg
- Kipper 4,3mg
- Baltic herring 4,3mg
- Halibut 5,9mg
- Mackerel 7,7mg
- Tuna 8,5mg
See Also: Smoked Fish Recipes
Niacin content in Salads and vegetables:
- Cucumbers 0,2mg
- Lamb’s lettuce 0,4mg
- Courgettes 0,4mg
- Leeks 0,5mg
- Tomatoes 0,5mg
- Savoy cabbage 0,5mg
- Cauliflower 0,6mg
- Carrots 0,6mg
- Spinach 0,6mg
- Brussels sprouts 0,7mg
- Asparagus 1,0mg
- Broccoli 1.1mg
- Potatoes 1,2mg
- Kale 2,1mg
- Mushroom 4,7mg
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Niacin content in Beverages:
- White wine 0,02mg
- Malt beer 0,53mg
- Non-alcoholic beer 0,62mg
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Niacin content in Cereal products:
- Rye bread 0,9mg
- Oat flakes 1,0mg
- White bread 1,0mg
- Crispbread 1,1mg
- Cornflakes 1,4mg
- Rice, natural 5,2mg
- Edible bran 17,7mg
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Niacin content in Legumes:
- White beans, 2,1mg
- Lenses 2.2mg
- Soybeans 2,5mg
- Peas 2,8mg
See Also: Foods High In Folate
Niacin content in Milk, dairy products, and eggs:
- Buttermilk 0,1mg
- Edam 0,1mg
- Egg 0,1mg
- Yogurt with 1,5 % fat content 0,1mg
- Whole milk 0,1mg
- Edible curd cheese lean 0,2mg
- Brie 1,2mg
- Camembert dry 1,2mg
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Niacin content in Nuts and grains:
- Sunflower seeds 4,1mg
- Sesame 5,0mg
- Peanuts 15,3mg
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Niacin content in Fruits:
- Pineapple 0,2mg
- Pears 0,2mg
- Apples 0,3mg
- Raspberries 0,3mg
- Cherries, sweet 0,3mg
- Watermelons 0,3mg
- Oranges 0,4mg
- Plums 0,4mg
- Strawberries 0,6mg
- Bananas 0,7mg
- Peaches 0,9mg
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Niacin content in Mushrooms:
- Porcini mushroom 4,9mg
- Chanterelle 6,5mg
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Niacin content in confectionery:
- Honey 0,1mg
- Jam 0,2mg
- Marzipan 1,5mg
- Cocoa powder 3,0mg
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Symptoms Of Niacin Deficiency
A deficiency of niacin can only arise if no niacin is absorbed through the foods or the body’s niacin synthesis from Tryptophan does not function properly.
Among the first symptoms of deficiency are:
- Dementia
- Insomnia
- Loss of appetite
- Depressive disgruntlement
- Weakness
- Tiredness
- Memory problems
See Also: Thiamine Rich Foods
Conclusion
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Last Updated on 07/05/2022 by Buzz This Viral
