12 Sources Of Vitamin B3 (Niacin)

12 Sources Of Vitamin B3 (Niacin)

Niacin is another name of vitamin B3 where a type of this vitamins is also very needed by the body. Vitamin B3 is useful helping the formation of energy namely metabolism. Vitamin B3 is also utilized for beauty, so don't be surprised if a lot of beauty products that contain vitamin B3 composition.

Vitamin B3 help maintaining healthy hair and nails, well if you want to always look beautiful don't forget with vitamin B3. Lack of vitamin B3, surely will lead to bad things on health. From where, we can get vitamin B3. You can get vitamin B3 from the following foods bellow.


Most of the types of mangoes are grown in Asia. Because both of the form as well as the type and taste. For medium-sized fruits with mango, the mango fruit there is as much as 1.5 mcg of vitamin B3. Mango also contains a lot of vitamin E, vitamin A, vitamin C and beta-carotene. Consume mango fruits is useful for meeting the needs of your daily vitamin B3 naturally.
Read : Vitamin A Sources

Fish is considered to be one of the best sources of vitamin B3. Among all fish, tuna is a very high source of vitamin B3, providing 110 mg or 22.1% of the daily value of vitamins in a portion of 100 grams. In addition, tuna is also rich in omega-3 fatty acids and protein. Thus, consuming them regularly will prevent a shortage of niacin. Other fish varieties contain vitamin B3 include tuna (80% of daily value), mackerel and blue fin tuna (45% of daily value), wild salmon (43% of daily value), swordfish (39% of daily value), Salmon and halibut (34% of the daily value each) in the share of 85gram.


There are many types of fungi, from which can be consumed human and not because there is a toxic fungus, 100 gram of fungi contains 3.6 mcg of vitamin B3, for Shitake fungi contains 7% vitamin B3 daily portabella fungi, containing 23% vitamin B3 per day. For white mushrooms contains 20% vitamin B3 per day. Oyster Mushroom then contains 25% vitamin B3 per day and all in varying amounts of 50mcg.
Read : Vitamin B1 Sources

A Native American plant is also included in the source of the vitamin B3. The nutrient content in the form of niacin in 1 cup of asparagus contains 1.31 mcg, a figure that is far from the norm of necessity (14-16 mcg). However, there is no harm if you multiply the consumption of asparagus every day if indeed these vegetables in your favorites.


To the extent of 4 ounces of beef contains 9.25 mcg, although not directly filled when consuming beef due to 3 ounces only been able to meet the needs of up to 3 mcg of vitamin B3 for the body. A very expensive beef is certainly the choice of the umpteenth time to meet the needs of vitamin B3. You can get it at the nearest mini market or at the supermarket. It can be bought in the form of sardines.

Chicken and Kalkun

Chicken and Kalkun is a very popular food and the good news is that they are a source of niacin as well. A portion of 100 grams of cooked chicken breasts gives 14.8 mg or 74% of the daily value of vitamin B3. Although the kalkun breast roast contributes almost 50% of the daily value of vitamin B3 in the portion of the 85gram.
Read : Vitamin B2 Sources
Nuts and seeds

Nuts such as peanuts, almonds, nut mustard seeds also contain vitamin B3 tablets. Peanuts For example, contain vitamin B3 each ons is 3.8 MCG of vitamin B3. For almonds with 3 ounces contains vitamin B3 as much as 0.95 MCG. While in mustard seeds contain vitamin B3 as much as 0.9 MCG in the measure a tablespoon.


Among the fruits, avocado is a good source of vitamin B3. An avocado gives 3.5 mg or 17% of daily value niacin. However, it must be consumed in regulated quantities because of the high calories in the fruit. Half a lawyer contains 160 calories.


For every 4 ounces of salmon there is vitamin B3 as much as 7, 56 MCG. And already meet 37% of vitamin B3 in a day. You can get salmon in the modern supermarkets, which also already exists in the form of canned or sardines.


Milk is a source of vitamin B3 is quite optimized and good for the body. Calcium content is also helps the body to strengthen the bones and prevent it from porous or osteoporosis medical term. Make it a habit every morning to drink a glass of milk, not prestige if you booed as "Boy" for the good of health.


Eggs are also distinguished in 2 egg whites and egg yolks, if the egg yolks contain vitamin B3 0.004 0.035 mcg white the MCG. To measure 1 egg, this egg is very beneficial for the health of the body and is very beneficial for the health of the heart.


Broccoli is one of the best natural sources of niacin. A portion of cooked or steamed broccoli can give you 1 milligram of niacin and only 34 calories. In addition to providing the body of vitamin B3 with sufficient amount of broccoli, also provide some other benefits that can contribute to optimal health. Broccoli helps you get protein, fiber, antioxidants and other nutrients.
Read : Broccoli for weight loss
That's 12 food sources of vitamin B3, may be useful.


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