Vitamin B3, or niacin, is a vital nutrient that helps with energy production, digestion, and maintaining healthy skin. Incorporating niacin-rich foods into your meals can support overall wellness. Here are the top 10 sources of this important vitamin.
1. Chicken Breast
Chicken breast is an excellent source of niacin, offering a lean protein option that’s perfect for various recipes like grilling or roasting.
2. Tuna
Tuna, especially canned light tuna, provides a significant amount of vitamin B3 along with omega-3 fatty acids, making it a healthy addition to your diet.
3. Turkey
Turkey, particularly the light meat, is rich in niacin and protein. It’s ideal for meals like sandwiches, soups, or as a main course.
4. Salmon
Salmon is not only high in niacin but also supports overall health with its nutrient profile, including omega-3s. It’s versatile for grilling, baking, or broiling.
5. Peanuts
Peanuts and peanut butter are convenient sources of niacin. They’re perfect as snacks or spreads, adding flavor and nutrition to your meals.
6. Brown Rice
Brown rice is a whole grain that provides a good amount of niacin. It pairs well with various proteins and vegetables for a balanced meal.
7. Mushrooms
Mushrooms, particularly portobello and cremini varieties, are a plant-based source of niacin. They work well in soups, stir-fries, or as a topping.
8. Pork Chops
Pork chops are another niacin-rich food. Choose lean cuts and prepare them grilled, baked, or broiled for a delicious and nutritious meal.
9. Sunflower Seeds
Sunflower seeds are a snack packed with niacin and other nutrients. Add them to salads, yogurt, or eat them on their own.
10. Avocado
Avocados provide a creamy and flavorful way to include niacin in your diet. They can be used in salads, smoothies, or spreads.
Conclusion
These vitamin B3-rich foods make it easy to meet your daily niacin needs. Including them in your diet can support energy production, digestion, and skin health.