Chicken, especially the breast meat, is a good source of both niacin and lean protein. In comparison, chicken thighs provide roughly half that amount. Summary Turkey contains both niacin and tryptophan, the latter of which your body can turn into niacin.
Tryptophan also impacts mood and sleep. Summary Wild-caught salmon is a good source of niacin, providing over half of the RDA for men and women per serving. Additionally, it is rich in omega-3 fatty acids, which are good for heart health. Eating canned anchovies is an inexpensive way to meet your niacin needs.
Summary Anchovies are a convenient way to meet your niacin needs with seafood. Fattier cuts contain niacin as well, though at lower concentrations. Ground Beef. Leaner varieties of ground beef contain more niacin per ounce than fattier products.
Summary Ground beef is a good source of niacin. Peanuts are one of the best vegetarian sources of niacin. Brown Rice. Whole Wheat. Summary Whole-wheat products contain niacin, but like brown rice, their niacin is less available for absorption than animal or vegetable sources. When grown under sunlamps, they are also a very good source of vitamin D. Green Peas. Of common potato varieties, Russet potatoes pack the niacin.
Fortified and Enriched Foods. Summary Many foods, especially cereals and refined grain products, contain additional niacin added during processing.
These types of food supply more niacin in the average American diet than natural sources. The Bottom Line. Vegetarian sources include avocado, peanuts, whole grains, mushrooms, green peas and potatoes. Read this next. Is Niacin Flush Harmful? Niacin and Depression. Medically reviewed by Timothy J. Legg, Ph. Cholesterol Control: Statins vs.
Medically reviewed by Alan Carter, Pharm. Breakfast Cereals: Healthy or Unhealthy? Medically reviewed by Judith Marcin, M. Some people need greater amounts of niacin, especially those afflicted with Hartnup disease a hereditary disorder associated with impaired absorption of certain amino acids , cirrhosis of the liver, carcinoid syndrome, and malabsorption syndrome.
Individuals who are undergoing hemodialysis or peritoneal dialysis two purification techniques that use an artificial filter [dialyzer] or natural filter [the peritoneum], respectively, when the kidneys can no longer purify the blood or receiving extended treatment for tuberculosis are also likely to require greater amounts of vitamin B3, as are women who are pregnant with multiples or nursing more than one infant. Source: www. Adequate niacin intake is based on observed average intakes in North American babies in good health.
Foods that are rich in vitamin B3 niacin include meat, liver, poultry, fish, enriched and wholegrain breads and baked goods, as well as enriched ready-to-eat cereals. Vitamin B3 niacin deficiency is rare in developed nations, where protein-rich foods are common. A deficiency may be due to a lack of vitamin B6, which the body requires in order to convert tryptophan to niacin.
Alcoholics may also suffer from vitamin B3 deficiencies because alcohol inhibits the absorption of this vitamin at the intestinal level. Pellagra is a disease resulting from severe niacin deficiency. It is characterized specifically by the following clinical signs and symptoms:.
Large doses of vitamin B3 should be taken for therapeutic purposes only under medical supervision. Natural health products or vitamin supplements: It is theoretically possible that high doses of niacin, which lower cholesterol rates, may exacerbate the effects of plant components purported to do the same, such as:.
The following populations may be at risk for niacin deficiency or have an increased need for niacin and may require a supplement:. Several well-designed clinical studies have shown that niacin can lower LDL-cholesterol and triglycerides high blood levels of LDL-cholesterol and triglycerides are considered unhealthy ; studies have also shown that niacin can raise HDL-cholesterol higher blood levels of HDL-cholesterol are considered healthy. However, the studies that found positive results used pharmacologic doses of niacin.
These doses are much larger than the current recommended dietary allowances RDA and should only be used under the supervision of a qualified healthcare provider.
Avocado Nutrition Facts and Label. Avocado Central website. Accessed May 5, Exceptional Nurses Winchester Hospital was the first community hospital in the state to achieve Magnet designation, recognition for nursing excellence. Supporting Our Community Our tremendous staff gives back to our community by coordinating free health screenings, educational programs, and food drives.
What Our Patients are Saying A leading indicator of our success is the feedback we get from our patients. Home Health Library. Niacin Niacin, also known as vitamin B3, is a water-soluble vitamin. Symptoms of niacin deficiency include: Thick, dark, scaly pigmented rash on skin areas exposed to sunlight, heat, or mild trauma Bright red tongue Vomiting Diarrhea Irritability Headache Insomnia Memory loss Depression Fatigue Disorientation If left untreated, pellagra can lead to death.
Niacin Toxicity For adults, the tolerable upper intake level UL for niacin from dietary sources and supplements combined is 35 mg. Tips For Increasing Your Niacin Intake: To help increase your intake of niacin: Use mashed avocado in place of cream cheese, butter, or margarine on your morning bagel, or mayonnaise on your lunchtime sandwich. For lunch, have a few slices of lean turkey with lettuce and tomato on wheat bread. Grill salmon, halibut, or trout for dinner. Crack a bit of pepper, sprinkle some salt, squeeze a touch of lemon, and finish off with a splash of olive oil.
Munch on a handful of peanuts as an afternoon snack. Bake a potato and top with black beans, salsa, and cheese or steamed broccoli, carrots, and a spoonful or 2 of low-fat sour cream. Michael Woods, MD Cancer Care.
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