Vitamin B₃ content in food products

Vitamin B₃ content in food products

Niacin, also known as vitamin B₃, is a water-soluble vitamin that plays a crucial role in energy production, metabolism, and DNA repair. It is essential for the proper functioning of enzymes involved in cellular processes. Here are some of the best food sources of niacin along with their content per serving:

1. Chicken Breast: Chicken breast is a lean source of niacin. A 3-ounce serving of cooked chicken breast provides approximately 14.9 milligrams of niacin.
2. Tuna: Tuna is a fish rich in niacin. A 3-ounce serving of cooked tuna offers around 11.3 milligrams of niacin.
3. Turkey: Turkey is another poultry option that is a good source of niacin. A 3-ounce serving of cooked turkey provides about 7.9 milligrams of niacin.
4. Peanuts: Peanuts are a nutrient-dense legume that contains niacin. A quarter-cup serving of peanuts can supply approximately 4.3 milligrams of niacin.
5. Mushrooms: Mushrooms, such as portobello or crimini mushrooms, are a vegetable source of niacin. One cup of cooked mushrooms offers around 7.6 milligrams of niacin.
6. Green Peas: Green peas are a legume rich in niacin. One cup of cooked green peas provides about 3.2 milligrams of niacin.
7. Sunflower Seeds: Sunflower seeds are a flavorful snack that contains niacin. A quarter-cup serving of sunflower seeds offers approximately 3.8 milligrams of niacin.
8. Avocado: Avocado is a creamy fruit that is a good source of niacin. One medium-sized avocado contains around 3.5 milligrams of niacin.
9. Salmon: Salmon is a fatty fish that is rich in niacin. A 3-ounce serving of cooked salmon can supply about 8.6 milligrams of niacin.
10. Lentils: Lentils are a high-fiber legume that provides niacin. One cup of cooked lentils offers approximately 2.1 milligrams of niacin.

Incorporating these niacin-rich foods into your diet can help ensure you obtain an adequate amount of vitamin B₃ to support energy metabolism and overall health. Consuming a balanced diet that includes a variety of foods rich in niacin can help you meet your daily niacin requirements.