This blog post will walk you through: what are vitamin b3 foods.
1. Liver
Lso known as vitamin B3, is a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection Since niacin is water soluble, any surplus is excreted through your urine rather than stored in your body. The recommended dietary allowance (RDA) for this nutrient is 16 mg per day for men and 14 mg per day for women — enough to meet the needs of approximately 98% of adults Here are 16 foods high in niaci.
Why You Need Niacin
Niacin is an essential nutrient that you mainly need to get from foods. It excretes any excess of the vitamin through your urine.
It’s important to regularly consume foods with niacin to ensure you’re getting enough every day. The amount of niacin you need varies based on your age and sex. For instance, adult women over the age of 18 need 14 mg while adult men need 18 mg. Women who are pregnant or breastfeeding need 18 mg and 17 mg respectively.
Like other B vitamins, niacin plays a role in many functions throughout your body. If you take statin medication or blood pressure-lowering medication, you should speak with your doctor, though, as too much niacin may have negative effects. The vitamin also acts as an antioxidant, which can further protect your heart.
As an antioxidant, it helps to reduce oxidative stress and inflammation, both of which can contribute to atherosclerosis, or narrowed arteries due to plaque buildu.
#1: Tuna (Yellowfin)
Even a slight deficiency of niacin can lead to irritability, poor concentration, anxiety, fatigue, restlessness, apathy, and depression. Niacin is a water-soluble vitamin that is well regulated by the body, thus overdose is rare, and only occurs when niacin is taken in the form of supplements.
An overdose of niacin is seen in the form of skin rashes (flush), dry skin, and various digestive maladies. A long-term overdose can lead to liver damage, elevated blood sugar levels, and type II diabetes, as well as increased risk of birth defects. High niacin foods include fish, chicken, turkey, pork, beef, mushrooms, brown rice, peanuts, avocados, green peas, and avocados.
Below are the top 10 foods highest in niacin ranked by common serving sizes. For more, see the complete list of 200 foods high in niacin, and lists of other foods high in B vitamin.
Deficiency Symptoms
The condition can be fatal.