Niacin refers to Vitamin B3, which is one of the essential nutrients you need to increase metabolism. If you intend to lose weight, you have to eat foods rich in niacin. Lack of niacin in the body could lead to problems such as diarrhea, dermatitis and dementia. In some cases, it could even lead to anxiety and depression. Alcoholics are at high risk of developing niacin deficiency along with people who have HIV. Sugary foods and white flour usually cause this problem.
Chicken is one of the most widely consumed meats in the world. It is also the reason why it is quite easy to get your recommended daily allowance for niacin. Each serving of 100 grams would give you 7.8 mg of niacin plus 172 calories. It is almost 50% of what you need for the day in just one meal. Choose the lean parts so you will also not be bombarded with calories. Your style of cooking also matters. Avoid deep frying chicken if possible.
The good thing about consuming tuna is that it is not just high in niacin, but also other nutrients like protein and omega 3. In some places, there are concerns about mercury content in tuna. Therefore, it is best to not consume it often. You should also be careful of where you source it out. Just take note that for every 100 grams of tuna, you get 5.8 mg of niacin.
There are several reasons for eating mushrooms. One of them is their niacin content. With 100 grams of mushrooms consumed, you will get 5 mg of niacin. They are also low in calories. Mushrooms are also known for their anti-cancer properties. Shitake mushrooms are popular in Japan for this reason. There are a lot of ways to cook mushrooms. They can also be mixed with a host of other dishes.
The world’s most favorite food is on the list and it probably excites you. While bacon is high in fat, cholesterol and calories, it is also high in niacin. Again, moderation is the key. As long as you don’t eat a lot of bacon, it is just fine. Choose turkey bacon instead since it has high niacin content minus the calories and cholesterol. You only need 100 grams to get 11 mg of niacin. However, given the fact that it almost has 500 calories, you might want to check out other options.
Veal varies in terms of the amount of niacin present in them. Make sure you choose the cut where there is high niacin content. The lean parts are highly recommended. Just one serving of veal for your meal would give you almost 2/3 of the niacin you need for the day. It is a bit costly though so you might not really have it on your daily meal.
Given the fact that turkey is high in niacin along with other minerals, you might start to consider preparing one not only during thanksgiving. Roasted turkey breast and turkey sandwiches are among the best options. You will get 11.75 mg for every 100 grams of turkey. It also has lower calories compared with other meat options.
Broccoli is considered a superfood due to the nutrients that you can get from it. It might only have 0.64 mg of niacin for every 100 grams, but it has a lot of other nutrients. You will get extra fiber, protein and loads of other vitamins and minerals. In short, you will still get a lot from it despite its low niacin content.
Both fresh peanuts and peanut butter are rich in niacin. Fresh peanuts may contain up to 10.5 mg of niacin while peanut butter could reach up to 4.4 mg. It is equivalent to 60% and 27.5% of your recommended daily allowance respectively. This is perfect for peanut lovers. Just take it easy though since you might also get loads of calories if you eat a lot. Nevertheless, you only need 100g of serving each day to get close to your daily needs.
Coffee might have been demonized in many ways, but the truth is that coffee in itself is not harmful. The reason why it becomes unhealthy is because of what we put in it. Some people prefer using whip cream while others place tons of sweetened milk. If you only drink dark coffee, one cup a day will already give you all your daily niacin needs (39.73 mg). Dark coffee is also low in calorie, which is better. Of course, moderation is essential or else you will suffer from all the bad effects of coffee.
10. Organ Meats
It might take a lot for some people to decide eating organ meats and it is totally understandable. They have a weird taste. However, when it comes to the nutrients you will get from these food options, you can safely say they are perfect. Regardless of the organ you choose from which animal, you will get up to 10mg of niacin for every 100 grams serving. Just choose the parts that are low in calorie to stay healthy.
Eating foods rich in niacin is not difficult considering the fact that they are mostly from meat. They also taste really good. This is why you need to be careful in choosing what kind of meat to buy and which part to use to avoid high calories.