Vitamin B3, also known as Niacin, is a water-soluble vitamin. It is an important vitamin for many functions of our body. Niacin helps in improving the level of good cholesterol in our body. It helps in improving our metabolism and nervous system. It helps in using glucose as energy and in making and repairing DNA. Due to a deficiency of Vitamin B3, we can have many physical problems like depression, headache, fatigue, memory loss, and hallucinations. To overcome the deficiency of Vitamin B3, we can consume many foods, which we have briefly described below.
10 Best Food Sources of Vitamin B3
1. Chicken Breast
Chicken breast contains many vitamins and nutrients. Vitamin B3 is one of its main sources. Apart from this, it also contains Vitamin B6, Vitamin B12, Vitamin B2, Vitamin B1, Vitamin K. The amount of Vitamin B3 in chicken breast is about 70-80% of a person’s daily requirement. Apart from this, many nutrients are also found in chicken breast, such as protein, fat, calories, cholesterol, sodium, potassium, etc. Consuming chicken breast has many health benefits like it strengthens the muscles of our body. Improves heart health and also protects from diseases related to it. Keeps the digestive system healthy.
2. Pork Chops
Many vitamins and nutrients are found in pork chops. Pork chops are one of the main sources of vitamin B3. Apart from this, it also contains vitamin B12, vitamin B6, vitamin B2, vitamin B1, vitamin B9, vitamin E, and vitamin K. Apart from this, pork chops also contain many nutrients. Such as protein, fat, calories, cholesterol, sodium, potassium. Pork chops should be eaten after cooking them completely. Eating raw pork can cause foodborne diseases. 6.5 mg of vitamin B3 is found in 100 grams of pork chops. There are many benefits of eating pork chops. Such as strengthening muscles, improving heart health, keeping the digestive system healthy, helping in weight management, and strengthening the immune system.
3. Mushroom
Many vitamins and minerals are found in mushrooms. Vitamin B3 is one of its main sources, apart from this, vitamin D, vitamin B2, vitamin B5, vitamin B6, vitamin B9, vitamin C, vitamin E, and vitamin K are also found in it. Apart from vitamins, many minerals are also found in it like potassium, magnesium, phosphorus, calcium, iron, zinc, copper, manganese, and selenium. There are many health benefits of consuming mushrooms such as strengthening the immune system, improving heart health, improving digestion, keeping the skin healthy, improving eyesight, preventing cancer, and improving brain health. Some types of mushrooms are especially rich in nutrients. Shiitake mushrooms, reshi mushrooms, champignon mushrooms, portobello mushrooms. Mushrooms should be consumed in balanced quantities.
4. Walnut
Walnuts contain many vitamins and nutrients. Vitamin B3 is one of its main sources. Apart from this, Vitamin E, Vitamin B6, Vitamin B9, Vitamin B2, Vitamin B1, Vitamin B5, and Vitamin K are also found in it. Walnuts also contain many nutrients such as protein – 14.7 grams, fat – 69.2 grams, carbohydrates – 9.9 grams, fiber – 6.7 grams, calcium – 28 milligrams, iron – 2.5 milligrams, potassium – 441 milligrams, magnesium – 157 milligrams. There are many benefits of consuming walnuts daily. Such as improving heart health, keeping the digestive system healthy, developing the brain, strengthening the immune system, and improving skin and hair health.
5. Peanuts (dry roasted)
Peanuts contain many vitamins and nutrients. Vitamin B3 is one of its main sources. Apart from this, it also contains vitamin E, vitamin B1, vitamin B2, vitamin B5, and vitamin B6. Peanuts also contain many nutrients such as potassium, magnesium, phosphorus, calcium, iron, zinc, copper, manganese, and selenium. Consumption of peanuts has many health benefits such as improving heart health, strengthening the immune system, improving skin health, improving eye health, and improving brain health. Peanuts should be consumed in balanced quantities as it is high in calories and fat.
6. Carrot
Carrots contain many vitamins and nutrients. Vitamin B3 is one of its main sources. Apart from this, vitamin A, vitamin K, vitamin B9, vitamin C, vitamin B6, vitamin B2, vitamin B1, vitamin B5, and vitamin E are also found in it. Carrots also contain many nutrients such as fiber – 3 grams in 250 grams of carrot, potassium – 240 mg, magnesium – 12 mg, calcium – 33 mg, and iron – 0.4 mg. Consuming carrots has many health benefits such as eye health, digestive system health, heart health, and skin health, and reduces the risk of cancer.
7. Soybean
Soybeans contain many vitamins and nutrients. Vitamin B3 is one of its main sources. Apart from this, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin E, and Vitamin K are also found in it. Soybeans also contain many nutrients like potassium, magnesium, phosphorus, calcium, iron, zinc, copper, manganese, selenium, etc. There are many benefits of consuming soybeans such as improving heart health, bone health, and skin health and it is very beneficial for patients suffering from cancer.
8. Almonds
Almonds are rich in many vitamins and nutrients. Vitamin B3, Vitamin E, Vitamin B6, Vitamin B9, Vitamin B2, Vitamin B1, Vitamin B5, and Vitamin K are found in almonds. Apart from this, many nutrients are also found in almonds like protein, fiber, calcium, potassium, magnesium, and iron. Consuming almonds has many health benefits such as improving heart health, keeping the digestive system healthy, helping in weight management, improving skin health, and strengthening the immune system.
9. Salmon Fish
Salmon is rich in many vitamins and nutrients. Here are some of the major vitamins found in salmon such as vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B12, vitamin D, vitamin E, vitamin K. Salmon is also rich in many nutrients such as protein, omega-3 fatty acids, calcium, potassium, magnesium, iron. Consuming salmon can have many health benefits such as improving heart health, keeping the digestive system healthy, helping in weight management, improving skin health, and strengthening the immune system.
10. Peas
Peas contain many vitamins and nutrients such as vitamin B3, vitamin C, vitamin B6, vitamin B1, vitamin B2, vitamin B5, vitamin E. Apart from this, peas also contain many nutrients, including: protein, fiber, calcium, potassium, magnesium, iron, zinc. Consuming peas can have many health benefits, including: improving heart health. keeping the digestive system healthy, helping in weight management, improving skin health, strengthening the immune system.
