Foods high in vitamin b3
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Key Foods High in Vitamin B3 (Niacin) Content
Vitamin B3, also known as niacin, is an essential water-soluble vitamin found in a variety of foods. It is present in several forms, including nicotinic acid, nicotinamide, and, in trace amounts, nicotinamide riboside. The main dietary sources and their relative vitamin B3 content are well-documented across animal and plant-based foods.
Animal-Based Foods Rich in Vitamin B3
Animal products are significant sources of vitamin B3, especially in the form of nicotinamide. Among these, beef liver stands out as one of the richest sources, with the highest measured content in a recent analysis (32.4 mg/100 g) . Other meats such as veal, chicken, turkey, goat, lamb, mutton, and fish also provide substantial amounts of vitamin B3 123. Dairy products and eggs contribute to intake as well, though in lower amounts compared to organ meats and muscle meats .
Plant-Based Foods High in Vitamin B3
Cereals and legumes are excellent plant-based sources of vitamin B3, particularly in the form of nicotinic acid. Foods such as barley, rye, wheat (including bread and durum varieties), oats, rice, dried peas, green lentils, red lentils, and chickpeas are all notable for their high niacin content 13. In fact, cereals and legumes have a higher proportion of nicotinic acid compared to animal foods, making them especially valuable for those seeking plant-based sources .
Additionally, certain green leafy vegetables, mushrooms, and nuts are also good sources of vitamin B3 . Ethnic and wild vegetables, such as Fekong, have been identified as containing significant amounts of vitamin B3 (up to 2.55 mg/100 g), highlighting the nutritional value of diverse plant foods .
Other Notable Sources
Yeast, palm kernel oil, milk, tea, and coffee also contribute to dietary vitamin B3 intake, though typically in smaller amounts compared to meats and legumes . Trace amounts of a unique form of vitamin B3, nicotinamide riboside, are found in selected foods and may offer additional health benefits .
Forms of Vitamin B3 in Foods
The form of vitamin B3 present in food varies by source. In animal-based foods, about 70% of vitamin B3 is in the form of nicotinamide, while in cereals and legumes, about 87% is nicotinic acid . This distinction is important because the different forms may have varying effects on health.
Conclusion
Foods high in vitamin B3 include beef liver, other meats (veal, chicken, turkey, goat, lamb, mutton, fish), cereals (barley, rye, wheat, oats, rice), legumes (peas, lentils, chickpeas), green leafy vegetables, mushrooms, nuts, and some ethnic vegetables. Both animal and plant-based foods can provide ample vitamin B3, with cereals and legumes being particularly rich in the nicotinic acid form. Including a variety of these foods in the diet can help ensure adequate vitamin B3 intake for overall health 12345.
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