Vitamin B3 or niacin (niacin, nicotinamide, nicotinic acid) is an essential vitamin for humans that provides the optimal metabolism of fats, lowers “bad” cholesterol (increases “good”) and triglycerides. Niacin /Vitamin B3/ also lowers blood sugar to normal levels and helps with depression, because it stimulates the production of serotonin.
Niacin is also important for the maintenance of genetic processes. Vitamin B3 is required for production of the components of the primary genetic material in our cells called DNA. Niacin is important for blood sugar regulation and function of the hormone insulin, as included in its metabolism.
A list of foods high in niacin / Vitamin B3. Niacin deficiency.
- Fish is a an excellent source of niacin. Tuna, bluefish, mackerel, wild salmon are foods high in niacin.
- Chicken and turkey breast are great foods rich in niacin too. 100 g. Chicken will give you 14.8 mg. (74% RDA) of niacin.
- Pork chops. An average pork chop (142 g.) provides 15.4 mg. (77% RDA) of niacin. Foods high in niacin are also lean pork and sirloin.
- Liver is also one of the foods high in niacin. The champion of vitamin B3 is lamb liver. Good sources of nianin are also beef liver, liver of suckling calf, chicken liver, pork liver.
- Veal. Veal ribs on the grill will provide 9 mg. (45% RDA) of vitamin B3 in 100 g. Lean topside steak and beef tenderloin are also foods high in niacin.
- Field mushrooms are foods high in niacin too
- Green peas. When fresh, cooked green peas carries 3.2 mg. (16% RDA) of vitamin B3 in each cup (160 g.).
- Sunflower seeds
- Other foods with niacin are rice, bran, celery, turnips, beets, almonds
Niacin deficiency is often associated with general weakness, muscle weakness and loss of appetite. Skin infections and digestive problems may also be associated with a niacin deficiency symptoms. The slight vitamin B3 deficiency may cause sores in the mouth, irritability and nervousness, skin lesions, chronic headache, insomnia.
Attention: Before you follow any diet, consult your doctor!