Niacin Rich Foods

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. Niacin benefits 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 niacin deficiency can cause a disease called pellagra which can create gastrointestinal problems and skin disorders. A daily supply of 14 mg to 16 mg of niacin to the body is termed adequate. Niacin is needed for maintaining good metabolism and the functioning of the gastrointestinal tract. It is not hard to find these foods as they are plenty and easily available.

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. The following table will give you more information on foods obtained from animal sources, along with the amount of niacin content in each of these.

Foods	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 table which has the list of vegetables and their niacin content.

Foods	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	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. Follow a regular, well-balanced diet can easily accomplish their 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 of supplement that can be taken in a day is 35 mg.

Niacin aids many essential functions and processes of the body. It is also helpful in maintaining healthy skin, synthesizing hormones, and repairing tissues. So niacin is extremely important for the body and should be taken in adequate amounts. On a concluding note, I would like to say that, to fulfill your daily intake of niacin, follow a well-balanced diet. Avoid niacin supplements as you can easily obtain niacin from natural foods. So folks, alter your cravings for fast foods by replacing them with some healthy foods. After all, niacin is nice!