Vitamins 696x496 1

What Has Vitamin B3

We’re frequently asked in our comment section about: what has vitamin b3.

1. Liver

Therefore, it’s important to regularly consume niacin-rich foods. 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

#1: Tuna (Yellowfin)

An overdose of niacin is seen in the form of skin rashes (flush), dry skin, and various digestive maladies.
High niacin foods include fish, chicken, turkey, pork, beef, mushrooms, brown rice, peanuts, avocados, green peas, and avocados. The current daily value (% DV) for niacin is 16mg. 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.

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Why You Need Niacin

Niacin is an essential nutrient that you mainly need to get from foods. Your body may also convert some tryptophan, one of the body’s amino acids, into the nutrient.
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. While uncommon in Western countries, it is possible to develop a niacin deficiency.
Symptoms include:

Untreated, it can lead to a condition called pellagra. The body uses it for such things as proper nervous system functions and metabolism. 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.

Our Bodies Need Niacin

Water-soluble B vitamin also known as vitamin B3. You need to eat foods rich in niacin every day. Our bodies need niacin

The Table Below Will Show You How Much You Need:

Niacin Recommended Intake (Ne/Day) Don’T Exceed Man, 19 Years Or Older 16 35 Woman, 19 Years Or Older 14 35 Pregnant, 19 Years Or Older 18 35 Lactating Woman, 19 Years Or Older , 19 Years Or Older 18 35

Which Foods Have Niacin?

This table will show you foods that are a source of niacin. Meats and alternatives are the richest sources followed by fortified enriched grains. Food Serving Size Niacin (NE) Meat, poultry, fish Liver (beef, pork, chicken, turkey), cooked 75g (2 ½ oz) 10-17 Chicken, various cuts, cooked 75g (2 ½ oz) 8-15 Pork, beef or lamb, various cuts, cooked 75g (2 ½ oz) 6-14 Turkey, various cuts, cooked 75g (2 ½ oz) 6-9 Back bacon, cooked 75g (2 ½ oz) 8 Anchovies, canned 75g (2 ½ oz) 19 Tuna, cooked or canned 75g (2 ½ oz) 10-20 Salmon, cooked or canned 75g (2 ½ oz) 11-17 Mackerel, cooked 75g (2 ½ oz) 7-12 Rainbow trout, cooked 75g (2 ½ oz) 8-10 Sardines, canned in oil 75g (2 ½ oz) 7 Soy, nuts, seeds and legumes Soy burger/vegetarian meatloaf or patty, cooked 75g (2 ½ oz) 10 Pumpkin, squash seeds, without shell 60 mL (1/4 cup) 8 Tempeh/fermented soy product, cooked 150 g (3/4 cup) 8 Peanuts, without shell 60 mL (1/4 cup) 7 Tofu, cooked 150 g (¾ cup) 3-4 Beans (adzuki, navy, cranberry, great northern, kidney), cooked 175 mL (3/4 cup) 3 Egg, cooked 2 large 10 Milk and Alternatives Cottage cheese 250mL (1 cup) 5-6 Cheese (cheddar, gruyere, Swiss, blue, gouda, mozzarella, edam, provolone, brie) 50g (1 ½ oz) 3-4 Processed cheese, slices (cheddar, swiss) 50g (1 ½ oz) 2-3 Whole milk 250mL (1 cup) 3 Fortified soy beverage 250mL (1 cup) 3 Grain Products Cereal (100% Bran, All Bran, bran flakes) 30 g (check product label for serving size) 3-6 Oatmeal, instant, cooked 175 mL (¾ cup) 3-5 Pasta, enriched, cooked 125 mL (1/2 cup) 2-3 Bread, whole wheat 1 slice (35 g) 2

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What You Need to Know About Vitamin A

What You Need to Know About Vitamin E

What You Need to Know About Vitamin B.

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