Essential Vitamin B3 Rich Foods, Fruits & Vegetables

Vitamins are an essential dietary component that helps the body to fight against diseases. There are several types of vitamins one must consider consuming to have a balanced diet. Most of them are derived from consuming vitamin-rich foods, and your body produces some of them.

Similarly, the vitamin B complex is a necessary constituent that helps in the proper functioning of your body. Vitamin B complex comprises 8 vitamins – B1, B2, B3, B5, B6, B7, B9, and B12. In this article, we will be discussing vitamin B3 and the foods that contain vitamin B3.

Therefore, without any delay, let’s learn about vitamin B3 foods!

Vitamin B3 or Niacin is a micronutrient that helps in proper metabolism, nervous system functions and antioxidant protection. This essential component needs to be included in your diet, as your body cannot produce it. Further, B3 is a water-soluble vitamin that is excreted through urine, and it must be replaced regularly. Therefore, consuming vitamin B3 rich foods is vital.

If you are wondering in which food vitamin B3 is found, feel free to refer to the following sections.

Niacin consists of two chemical components – nicotinic acid and niacinamide. Both of these components are found in foods as well as in supplements. Similar to other vitamin B types, B3 also helps to convert the food you consume into energy. Therefore, a deficiency of this vitamin results in symptoms like tiredness, fatigue etc.

To avoid any deficiency diseases, you must refer to the vitamin B3 foods list given below:

1. Beef Liver

This is one of the best vitamin B3 food sources, which one must include in their daily diet. Generally, 85 gm of cooked beef liver contains 14.7 mg of B3 or niacin. Further, another food that is rich in vitamin B3 is chicken liver. 

Apart from being a vitamin B3 rich food, these items also contain an appreciable amount of other nutrients like iron, vitamin A, protein, choline and other B vitamins.

2. Chicken

The breast of chicken is high in niacin and lean protein. Comparing the vitamin B3 content in the cooked, boneless, skinless breast part with the thighs, you will find that 85 gm of the former contains 11.4 mg of niacin, whereas the latter contains only half that amount.

If you are looking for a low-calorie, high-protein diet, you must consume chicken liver on a daily basis.

3. Tuna

Individuals who do not prefer eating meat must include vitamin B3 foods in their diet by consuming tuna fish. 165 gm of light tuna contains 21.9 mg of niacin. Apart from this, it is also an excellent source of protein, omega-3 fatty acids, selenium, vitamin B6 and B12.

However, consuming canned tuna raises concerns about mercury toxicity as this metal accumulates in the meat. Therefore, ingesting one can per week is considered safe.

4. Turkey

Although this food item contains less niacin than chicken, it provides tryptophan. Tryptophan is an amino acid that your body can convert into vitamin B3. Therefore, 85 gm of cooked turkey breast contains 6.3 mg of niacin and enough tryptophan to produce up to 1 mg of niacin.

Furthermore, tryptophan also produces neurotransmitter serotonin and the hormone melatonin that directly impacts mood and sleep.

5. Salmon

Wild-caught salmon is one of the reliable vitamin B3 sources. 85 gm of cooked fillet of wild Atlantic salmon provides 53% and 61% of the recommended dietary allowances for men and women, respectively. 

Similarly, the farmed Atlantic salmon contains less niacin. Besides being a rich source of vitamin B3, this food item is also a good source of omega-3 fatty acids that reduces the risk of heart diseases and autoimmune disorders and protects against inflammation.

6. Anchovies

These are small fishes containing a high amount of niacin. Consuming a single anchovy covers 5% of the RDA for men and women. Therefore, a pack of 10 anchovies will make up for half the niacin you need on a daily basis.

Additionally, anchovies are rich in selenium that is associated with the reduction in the risk of cancers.

7. Pork

Pork tenderloins or lean pork chops are vitamin B3 foods as they contain a high amount of niacin. Therefore, 85 gm of roasted pork tenderloin packs in 6.3 mg of niacin. The amount is less in case of fattier cuts.

In addition to this, pork meat is also rich in thiamine or vitamin B1.

8. Ground Beef

Ground beef is an excellent source of niacin along with other constituents like iron, selenium, vitamin B12, zinc and protein. Leaner varieties contain more B3 than fattier ones. For instance, 85 gm of cooked 95% lean ground beef gives 6.2 mg of niacin, whereas the same amount of 70% lean ground beef packs just 4.1 mg.

Moreover, researchers say grass-fed beef offers an appreciable amount of omega-3 fatty acids when compared to grain-fed ones.

However, the aforementioned food items are specifically for non-vegetarians. If you are a vegetarian and wondering which vegetables have vitamin B3, you will find the necessary details in the following section.

Here is a list of some vitamin B3 rich vegetables:

1. Mushrooms

This is an excellent vegetable source of niacin. Therefore, vegetarians or vegans looking for natural sources of vitamin B3 can consider eating this. A cup of mushroom contains 2.5 mg of niacin. 

Furthermore, mushrooms grown under sunlamps produce vitamin D that is also an essential nutrient for your body.

2. Green Peas

Green peas are considered vitamin B3 foods due to their high content of absorbable niacin. For instance, 145 gm of green peas contain 20% of niacin RDA for both men and women.

This food item is also rich in fibre, antioxidants, and other compounds that reduce the risk of cancer, lower cholesterol levels in the body, and promote the growth of healthy gut bacteria.

3. Potatoes

Another vegetable source of niacin is potatoes. White potatoes with or without skin are an excellent source of vitamin B3. A large baked potato serves 4.2 mg of niacin.

Similarly, sweet potatoes also provide the same amount of niacin.

4. Broccoli

Half a cup of boiled, drained, and chopped broccoli covers 3% of niacin’s daily value. These are a good source of vitamin B3 for vegetarians. 

Apart from this, broccoli contains vitamins A and K along with minerals like potassium and manganese.

5. Cherry Tomatoes

Cherry tomatoes are another natural source of niacin. Half a cup of cherry tomatoes serves 3% of vitamin B3’s daily value.

Furthermore, they are a rich source of vitamin C, A, and K.

Furthermore, you should also know about several vitamin B3 fruits.

Given below are some fruits that contain vitamin B3:

1. Avocados

Health-conscious individuals usually consume avocados. If you wonder which fruits have vitamin B3, you must know that a medium-sized avocado contains 3.5 mg of niacin.

Additionally, they are also rich in fibre, healthy fats, other vitamins and minerals.

2. Bananas

This is one of the vitamin B3 fruits in India, covering 5% of niacin’s DV.

Apart from this, bananas contain potassium and magnesium.

3. Mangoes

In case you are wondering which fruit has the most vitamin B3, you might consider including mangoes in your daily diet. Mangoes supply 7% of vitamin B3’s DV.

Moreover, this fruit is also a rich source of vitamin C and A.

Therefore, these are some of the vitamin B3 fruits and vegetables you should consume on a daily basis to avoid deficiency diseases.

Further, if you are wondering how to increase vitamin B3 in your diet, you should consider including fortified products like cereals in your diet. Other sources of vitamin B3 include peanuts, whole wheat and brown rice.

Although everyone should include B complex vitamins in their diet, some might need additional supplements. For instance, patients with a high cholesterol condition might need to use prescription niacin or vitamin B3 supplements to manage their health conditions. Furthermore, breastfeeding mothers, pregnant women, and older men require additional sources of the vitamin B complex.

However, before consuming supplements or foods, you must be aware of the daily recommended intake of vitamins.

The recommended dietary allowance (RDA) for vitamin B3 is 16 mg per day for men and 14 mg per day for women. Consumption of foods rich in vitamin B3 with respect to its RDA covers 98% of an adult’s needs.

To conclude, it is evident that several vitamin B3 foods are available, all of which can appreciably supply the need for this nutrient in your body.

One of the eight water-soluble B vitamins, niacin or vitamin B3, is an essential nutrient that helps in DNA repair, proper metabolism, nervous system functions and acts as an antioxidant. Being water-soluble, it is hard to store this vitamin in your body. Therefore, you must include vitamin B3 foods in your diet.

As there are a number of food items rich in niacin, including some in your diet is convenient. Vitamin B3 is present in both meat and vegetables. Thus, non-vegetarians and vegetarians both can consume foods that are rich in vitamin B3.

Apart from this, some fortified food items like cereal are also a good source of niacin. Therefore, including foods containing vitamin B in breakfast also becomes easier as breakfast cereals are fortified with niacin.

Moreover, some individuals require more vitamin B3 in comparison to others. For them, niacin supplements must be an essential dietary component. However, following a diet that includes vitamin B3 as the recommended dietary allowance helps combat deficiency diseases.