Vitamin B3, also known as niacin, is a water-soluble vitamin that plays a crucial role in energy production and the maintenance of overall health. Here are some dietary sources of vitamin B3:
- Meats: Lean meats such as chicken, turkey, and pork are good sources of niacin. Beef and fish also contain niacin.
- Fish: Fish, particularly tuna, salmon, and mackerel, are good sources of niacin. Tuna, in particular, is known for its high niacin content.
- Peanuts: Peanuts and peanut butter are rich in niacin and can be a tasty and convenient source of this vitamin.
- Whole Grains: Whole grains, including wheat, barley, and brown rice, are good sources of niacin. Whole grain cereals and bread can contribute to your niacin intake.
- Legumes: Legumes such as lentils, chickpeas, and black beans contain niacin. They are also high in fiber and provide various other nutrients.
- Mushrooms: Certain mushrooms, such as shiitake and portobello mushrooms, contain niacin.
- Green Leafy Vegetables: Vegetables like spinach and kale provide small amounts of niacin along with a variety of other essential nutrients.
- Fortified Foods: Some processed foods, including breakfast cereals, are fortified with niacin. Check product labels to see if they contain added vitamin B3.
- Dairy Products: Milk and yogurt contain niacin, although the amounts are relatively small compared to other sources.
- Avocado: Avocado is a fruit that provides a moderate amount of niacin along with healthy fats.
- Sunflower Seeds: Sunflower seeds are a source of niacin and can be enjoyed as a snack or added to salads and dishes.
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A well-balanced diet that includes a variety of these foods can help you meet your daily niacin requirements. Vitamin B3 is essential for overall health and helps the body convert food into energy, maintain healthy skin, and support the proper functioning of the nervous and digestive systems.