Foods High In Niacin

Food/Cooking - Healthy Food

By: IzzyDuncan     21-Oct-2010

Introduction:

Niacin includes vitamins PP, B3 and nicotinic acid. The organic compound reduces the amount of triglycerides and cholesterol in the body. The U.S. National Institutes of Health claim that niacin is a water-soluble compound that is not stored by the body, but instead dissolves and is released in the body's urine. Since the vitamin isn't stored, it is important to eat foods high in vitamin every day. Adults require between 20 and 30 milligrams of niacin each day, preferably from natural food sources.

Fish

Tuna, halibut and salmon are all high in niacin. If you're a fish eater, baked or broiled fish is a good way to provide the daily requirement for niacin. A four-ounce size serving provides approximately 150 calories. Tuna meets nearly 70 percent of the daily requirement, while halibut provides only 40 percent. Salmon logs in with over 55 percent.

Raw Mushrooms

Raw crimini mushrooms are a quick and easy source of niacin. The mushrooms provide approximately 30 percent of the daily requirements of niacin while adding only 31 calories to the daily diet total.

Poultry

Roasted chicken breasts are are excellent source of niacin. One breast serving provides over 70 percent of the daily requirements while providing an average of only 225 calories.

Nuts

Peanuts add niacin as well as other important nutritional requirements. One-quarter cup of raw peanuts provide nearly 25 percent of the daily niacin requirement with approximately 200 calories for the serving size.

Asparagus

One cup of boiled asparagus adds only 40 calories to the diet total but provides ten percent of the daily requirement of niacin. Add some nuts to the recipe and easily meet most of the necessary milligrams for vitamin B3.




Final Thoughts

Beans also provide a modest amount of niacin, as do cereals and bread products that have been enriched with vitamins.


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