What can foods high in vitamin B3 do for you?
- Help lower cholesterol levels
- Stabilize your blood sugar
- Support genetic processes in your cells
- Help your body process fats
What events can indicate a need for more foods high in vitamin B3?
- Generalized weakness or muscular weakness
- Lack of appetite
- Skin infections
- Digestive problems
Like its fellow B-complex vitamins, niacin is important in energy production. Two unique forms of vitamin B3 (called nicotinamide adenine dinucleotide, or NAD, and nicotinamide adenine dinucleotide phosphate, or NADP) are essential for conversion of the body’s proteins, fats, and carbohydrates into usable energy. Niacin is also used to synthesize starch that can be stored in the body’s muscles and liver for eventual use as an energy source.
Here are 10 foods that are rich in niacin.
Chicken thigh meat contains 9.1 mg per cup or 46% of the RDA.
Canned white tuna contains 20.5 mg per cup or 102% of the RDA.
Atlantic salmon contains 10.1 mg per cup or 50% of the RDA.
Crimini mushrooms contains 3.3 mg per cup or 17% of the RDA.
Peanuts contain about 6.4 mg per cup or 32% of the RDA.
Bulgur contains 1.8 mg per cup or 9% of the RDA.
Pearled barley contains 9.2 mg per cup or 46% of the RDA.
Green peas contain 3.2 mg per cup or 16% of the RDA.
Squash contains 1.8 mg per cup or 9% of the RDA.
Asparagus contains 2 mg per cup or 10% of the RDA.