When it comes to what we eat, there are many things to consider. Not only do we keep track of the carbohydrates, proteins, and fats that our bodies need to keep their bodies functioning, but we also have a dizzying array of nutrients that are necessary to keep your body functioning properly. Vitamin B3 (also known as niacin) is a vitamin that you really can't forget.
Vitamin B3 is a member of the B family of vitamins that converts what we eat into usable energy, and nutrients convert our fuel, including protein and fat, into foods that maintain healthy body functions. Your nervous system, eyes, hair,** and liver all benefit from healthy levels of vitamin B3, and hormonal function is also supported. Trust me when we say it's a nutrient you don't want to forget about in your diet.
The good news is that vitamin B3 is found in many of the foods we eat. By making sure you follow a balanced diet rich in the following foods, you will ensure that you are never deficient in vitamin B3 again: Here are the listed foods rich in vitamin B3::
Chicken breast. 
Chicken breast, which is endlessly functional, is a protein-powerful food that incorporates well into almost any dish you're cooking.
Chicken breasts are rich in vitamin B3, and as the National Institutes of Health says, just three ounces of grilled chicken breast can provide more than 10 mg of niacin, which is almost two-thirds of your recommended daily value.
In addition, the health benefits of chicken breast don't stop there. Chicken breast is also important for other B vitamins such as B12 and important minerals such as copper, zinc and iron**. The niacin in chicken breast will help your body process the high levels of protein from meat, and amino acids help build strong, healthy muscle. The highest protein content in chicken also helps keep your bones strong and healthy, helps control your appetite, and keeps you fuller for longer.
Peanut. 
It's easy to choose snacks that aren't so good for us, but if you're feeling hungry between meals, there's nothing better to eat than peanuts. Not only are peanuts incredibly delicious, but they're also an excellent plant-based form of vitamin B3**, either alone or in peanut butter form. Eat two tablespoons of peanut butter and you'll ingest about 43 grams of niacin, which is almost one-third of the daily requirement for women and a quarter for men.
What's more, peanuts are not only rich in niacin, but also rich in niacin that the body can use. A study published in the Journal of Nutritional Science and Triminology found that up to 91 percent of cooked or roasted peanuts were processed for processing7% of niacin is still present in food. In addition, peanuts are rich in other vitamins (including vitamin B6 and vitamin E) and a range of minerals, making them important for monounsaturated fats and plant proteins**.
Just make sure you're picking a packet of peanuts (or a jar of peanut butter) that are relatively raw and low in additives and extra fat. "As a dietitian, I choose peanut butter with as few ingredients as possible. If I could choose peanut butter with just peanuts and a little salt, it would be my best choice. ”
Salmon. 
Let's be honest, salmon, a protein-rich fish, is not only the best for promoting healthy -3 fatty acids** — supporting everything from brain function to joint health — but it's also packed with vitamin B3. The USDA says that as long as a half-chunk of wild Atlantic salmon, weighing 198 grams, can provide 156 mg of niacin. As stated by the Mayo Clinic, this niacin converts the energy you get from salmon into usable energy and helps enhance health, digestion, and support your nervous system.
The vitamin B3 in salmon can also play a key role in maintaining healthy cells, and that's really just the beginning of the salmon benefits. Several components of salmon are tailored to support hormone function, and the tryptophan in fish allows your body to produce ample melatonin and serotonin, and its selenium content can enhance thyroid health. The vitamin B12 in salmon also boosts your energy levels, and its zinc content keeps your immune system healthy and running at full capacity.
Liver. 
When we think of meat, we tend to think of steak, chicken breast, and fish fillet, all of which come from animal muscles. However, the organs of the cows and chickens we eat can also provide food – and in the case of the liver, can provide some special nutritional benefits.
Cow and chicken livers are particularly high in niacin and provide some of the richest vitamins from food**. Three ounces (only 85 grams) of beef liver provides an average of 149 mg of vitamin B3. Chicken liver is also rich in niacin, with about 93 mg.
However, while eating animal liver may help boost your niacin levels, eating large amounts may not help your own organs. Consuming too much vitamin B3 may cause liver damage, and people with liver disease should avoid consuming too high levels of vitamin B3. Studies published in Livertox have shown that taking particularly high levels of niacin can have dangerous and even life-threatening toxic effects on the liver. However, it's worth pointing out that this is only possible if you consume between 2,000 and 6,000 mg of niacin per day***
Tuna. 
No matter how you eat these delicious fish, you can rest assured that your body will thank you for providing vitamin B3.
It has been reported that one can of tuna can give you the recommended daily intake of niacin at one time. A 165-gram can of tuna contains nearly 22 mg of vitamin B3, which is more than you need each day (for both men and women).
But naturally, those seeking more niacin in their diet** may be wary of consuming large amounts of tuna, as this may ingest mercury. Therefore, it is worth trying to limit your tuna intake to a few times a week, and canned tuna is a better option to reduce mercury levels. If you're eating albacore tuna, it's wise to limit your intake to 6 ounces (for women) or 8 ounces (for men) three times a month.
Nutritional yeast. 
As plant-based diets continue to grow in popularity, nutritional yeast is increasingly appearing in recipes and on supermarket shelves. And for good reason: in addition to its unique flavor that can serve as a useful substitute for cheese, nutritional yeast is also rich in nutrients, providing the usefulness of vitamins and minerals that are often missing from plant-based diets**. One of those nutrients is – you guessed it! - Vitamin B3.
The USDA says that nutritional yeast provides a significant amount of the vitamin in terms of its serving size, providing 5 per 17 grams5 mg. Nutritional yeast is also rich in riboflavin, B6, and B12, which can provide everything you need from one serving of food in a day. However, nutritional yeast is also a valuable plant-based complete protein that provides nine essential amino acids for premium support for body composition and recovery. The fiber-rich properties of nutritional yeast can also help keep your digestive system functioning properly, and one serving can provide one-fifth of your recommended daily fiber.
Beef. 
If you want to eat B vitamins, you have to eat beef. This meat has been reported to score high on vitamin B and contains macronutrients, including B1, B2, B5, and B12.
But as the Harvard Chan School of Public Health points out, where beef really shines is in its typical vitamin B3 (or niacin) content, and beef is one of the best**. With just 100 grams of steak, you'll consume 40% of the recommended daily amount of niacin.
Other red meats, such as pork, also provide good levels of vitamin B3. Understandably, though, there may be a level of hesitation to immediately change your entire diet, including a lot of red meat like beef, as the higher your beef intake, the greater your risk of chronic diseases like diabetes or cardiovascular disease.
Avocado. 
There are some things in life that won't change, but paying taxes, the law of gravity, and the popularity of avocados are one of them. This year-round food on tables around the world is praised for its health benefits, and one of the reasons people continue to flock to this green fruit is its vitamin B3 levels. The flesh of one avocado can provide about 26 mg of niacin. This makes it one of the best plants** for vitamins, which are commonly found in meat and fish.
While we are here, let's not forget that avocados do not only have vitamin B3, but also contain other B vitamins such as B6, folic acid and riboflavin, vitamins C, E, K, potassium and magnesium. They are also rich in heart-healthy fats, -3 fatty acids that help control cholesterol levels and maintain a stable appetite (thanks to their fiber levels).
Brown rice. 
If you're looking for a higher level of carbs, don't miss brown rice. Fiber-rich, protein-rich cereals will not only help you keep your energy levels steady throughout the day, but they'll also contain a good amount of niacin per serving. In one cup of cooked brown rice, you'll consume about one-third of vitamin B3, which is about 52 mg.
If you're not a big fan of brown rice, other types of rice will also provide niacin, though not as much as brown rice. Swapping out brown rice for long grains will drastically reduce vitamin B3 levels, but you can still consume 2About 3 mg. Wild rice is much better, more than 10 per cup of wild rice7 mg, although still less than 12 mg in a cup of brown rice.
It's also worth noting that although white rice doesn't have as much nutrients as other rice varieties, in some cases, it actually contains more nutrients, especially B vitamins. For example, folic acid or vitamin B9 is much higher in white rice than in brown rice.
Mushroom. 
It's hard to imagine any food we enjoy more than mushrooms, especially when it comes to B vitamins. As far as vitamin B3 is concerned, mushrooms have you covered. Mushrooms are particularly rich in niacin and also contain thiamine, riboflavin, folic acid and pantothenic acid (or vitamin B5), writes Medical News Today.
If you want to really increase your niacin intake, it's useful to know which mushrooms are the most vitamin-rich. According to the Whole Food Catalogue, dried shiitake and maitake mushrooms are rich in vitamin B3, with dried maitake mushrooms having the highest niacin content, with niacin levels of up to 64 per 100 mg of edible food1 mg. The common white mushrooms you find at your local grocery store have significantly less vitamin B3, and interestingly, cooking them slightly lowers the niacin content.
Turkey. In fact, turkey meat has one of the highest concentrations of niacin, providing 9175 mg vitamin B3. Among the meats tested, turkey thigh meat was second only to veal and chicken breast in terms of niacin concentration, and higher than goat and lamb.
But vitamin B3 isn't the only thing that's good for turkey. In addition to being rich in other B vitamins, turkey is also rich in minerals such as phosphorus, zinc, and selenium, which provide support for the body's bones, immune system, and thyroid gland. Turkey can also provide you with high-quality, complete protein, and the fat in the meat is mostly healthy and unsaturated.
Anchovy. They say that good things come in small packages, and anchovies certainly fit that. Anchovies are also highly nutritious in terms of nutrients and, for their size, have huge health benefits for anyone, especially when it comes to vitamin B3.
According to the data, eating just two ounces of anchovies can make you consume more than half of your niacin. The same serving of anchovies can also meet about 16% of your daily vitamin B12 needs, as well as 55% of the selenium your body needs to stay healthy.
If we tell the truth, eating a handful of anchovies alone is not a delicacy in most people's minds. That's why we strongly believe in the necessity of sneaking anchovies into your everyday dishes, unknowingly providing delicious and healthy.
Breakfast cereals. Breakfast cereals are a gift for people around the world who are pressed for time. Pour yourself a bowl, add milk, munch on it, and you're done. What could be better?
Oregon State University says fortified breakfast cereals are very common, and by choosing a cereal with added vitamin B3, you can increase your intake by 20 to 27 milligrams per cup. In comparison, unfortified breakfast cereals will only provide you with 5 to 7 mg per cup.
However, even if breakfast cereals have been fortified, it's important to be mindful of your choices. Breakfast cereals are often higher in added sugar, so be sure to choose a brand with less sugar. Choosing a cereal that contains solid fiber and contains protein elements such as added nuts or seeds can make your breakfast both delicious and satisfying.
Green peas. We all focus on quantity superiority, and few vegetables embody this philosophy better than green beans. On their own, peas don't offer much benefit, but their benefits show up when you reach a certain serving size – especially thanks to their vitamin B3 levels. According to the USDA, one cup of green peas can provide you with about 3 mg of niacin.
Green peas are also rich in other nutrients, including other B vitamins, vitamins A, C, and E, as well as rich minerals and antioxidants. This makes them particularly suitable as anti-inflammatory foods that can reduce the risk of chronic diseases such as arthritis or diabetes. They are also exceptionally high in fiber, which allows you to maintain your appetite for longer, control your blood sugar, and produce better digestive health. That said, perhaps the best thing about peas is that they fit perfectly in a spoon.
Potato. We will never stop praising potatoes. Of course, when fried and coated in salt, they may not be the healthiest food in the world. The most impressive thing is their vitamin B3 level. Whether you're peeling potatoes or not, potatoes are full of niacin, and a large baked potato provides 25 to 30 percent of your recommended daily amount.
However, as with most other foods, the vitamin B3 in potatoes is not entirely consistent, and while you can get nutrients from all varieties, some varieties have more vitamin B3 than others. According to research published in the Journal of Food Composition and Analysis, russet potatoes have the richest vitamin B3 content of all white potatoes. According to the Whole Foods Catalog, you can also find a lot of niacin in sweet potatoes, with an average of 240 grams of sweet potatoes containing 22 mg niacin. If you want to get the full nutrients of potatoes, we recommend that you steam or boil potatoes instead.
Sunflower seed. Who would have thought that something as small as a sunflower seed would have so many benefits?
These little snacks are definitely packed with wholesome nutrients, and niacin is one of them. According to the data, sunflower seeds are particularly high in vitamin B3, and one serving can provide a large amount of the recommended daily intake. The National Institutes of Health says that one ounce of sunflower seeds will produce about 2 milligrams of niacin, which is equivalent to about 13% of what you should consume each day.
Sunflower seeds also contain high amounts of vitamin B6, folic acid, and pantothenic acid. Sunflower seeds are rich in polyunsaturated and monounsaturated fats**, and regular consumption of sunflower seeds can lower cholesterol levels and reduce the risk of cardiovascular disease. What about the content of vitamin E? One serving of sunflower seeds can meet more than one-third of your recommended daily intake, and the anti-inflammatory effects of the vitamin may further reduce your chances of developing chronic diseases like diabetes or heart disease.
Whole wheat bread. The reason whole wheat bread is more nutritious is because there are no processed grains, which means that whole wheat products retain more vitamins and minerals, such as vitamin B3.
You can get a sizable dose of niacin from whole wheat bread products, and two small pieces (about 32 grams each) can meet 9% of your daily B3 needs. Vitamin B1 (or thiamine) is also found in large amounts in whole grains, as are other B vitamins in small amounts.
Still, keep in mind that if you're not a fan of whole-wheat bread, white bread can give you the niacin you need. White flour products such as bread and cereal may have added vitamins such as B3. Don't expect much nutritional value, though: once the outer layer of grain containing niacin is stripped away, not much vitamin is left unless it is readded.
What are the risks of insufficient niacin intake?
We all know how important it is to consume vitamins. But why? As far as niacin goes, there are certainly more reasons than you might think.
As stated by the Harvard Chan School of Public Health, true niacin deficiency is uncommon, thanks to its amount in many popular and readily available foods. But if you are really deficient, you may start to experience symptoms such as memory loss and depression. Since vitamin B3 plays a vital role in converting food into energy, you may also experience fatigue. People with chronic alcoholism and a particularly narrow diet are at higher risk of developing alcohol deficiency.
Vitamin B3 foods