Food Sources of Vitamin B3

Written by EzzyBrown

February 23, 2023


Micronutrients, like vitamins and minerals, are very important for the body to be able to do all of its normal tasks. On the other hand, our bodies are unable to generate certain micronutrients, so we must get them from the food that we consume. In this article, we’ll look at the food sources of vitamin B3 and see what it does to our bodies when we regularly eat foods and vegetables that contain it since there are many different kinds of vitamins and each of these vitamins has a certain purpose.

What is vitamin B3?

Niacin, often known as vitamin B3, is a kind of vitamin that is water-soluble and is necessary for maintaining healthy health. It is necessary for the body’s metabolism and the creation of energy, as well as for keeping healthy skin, nerves, and digestion. It also plays a key part in the body’s metabolism.

There are many different kinds of food sources of vitamin B3, such as meat, fish, poultry, cereals, and legumes. In addition, the body is able to create it on its own from the amino acid tryptophan, which is present in a wide variety of meals that are high in protein.

Vitamin B3 is important for the process of turning food into energy and for helping the body use carbs, fats, and proteins in the best way possible. It has also been used in the treatment of high cholesterol and heart disease. With its support, triglyceride and cholesterol levels in the blood may be lowered.

Bronson Super B Vitamin B Complex Sustained Slow Release (Vitamin B1, B2, B3, B6, B9 – Folic Acid, B12) Contains All B Vitamins 100 Tablets

Which fruit is best for vitamin B3?

Niacin, or vitamin B3, may be found in a wide variety of foods, some of which are fruits in their many forms. Yet, fruits do not, in most cases, provide a substantial supply of vitamin B3. Here are some examples of fruits that have a very small amount of vitamin B3:

1. Avocado: 1 medium avocado provides roughly 2.6 milligrams of niacin.

2. Mango: 1 medium mango contains about 1.5 mg of niacin.

3. Dates: There are around 1.1 milligrams of niacin in every half cup of chopped dates.

If, on the other hand, you want to boost the amount of vitamin B3 that you take in, it may be more helpful for you to consume foods that are higher in vitamin B3, such as chicken, fish, beef, whole grains, and legumes. These foods may be found in a variety of foods.

Which vegetables have vitamin B3?

As it is known that vitamin B3 is a water-soluble vitamin that can be found in a wide variety of foods, including vegetables, the following vegetables are excellent sources of vitamin B3 and are listed in alphabetical order:

Green peas: One cup of cooked green peas contains about 2.5 mg of vitamin B3.

Sweet potatoes: One sweet potato that is around average size has about 1.2 milligrams (mg) of vitamin B3 in it.

Mushrooms: Around 7.6 milligrams of vitamin B3 may be found in one cup of cooked mushrooms.

Avocado: One medium-sized avocado provides around 2.9 milligrams of vitamin B3.

Potatoes: Around 1.2 milligrams of vitamin B3 may be found in a medium-sized potato.

Tomatoes: One tomato that is around average size has about 0.7 milligrams of vitamin B3 in it.

Bell peppers: One medium-sized red bell pepper contains about 0.7 mg of vitamin B3.

Ezzybrown Food Sources of Vitamin B3

What are the symptoms of vitamin B3 deficiency?

Lack of vitamin B3 can show up in a number of different ways, such as:

Skin rashes: A rough, scaly rash on the skin, especially on parts of the body exposed to the sun, is a defining pellagra symptom.

Digestive problems: Niacin deficiency can cause gastrointestinal symptoms such as diarrhea, vomiting, and abdominal pain.

Mental impairment: Pellagra can cause mental impairments such as confusion, memory loss, and depression.

Fatigue: A lack of vitamin B3 may cause tiredness and weakness because it causes the body to produce less energy.

Oral ulcers: Niacin deficiency can cause painful ulcers in the mouth and tongue.

Headaches: Pellagra may result in excruciating headaches.

Light sensitivity: Some pellagra patients may have enhanced light sensitivity.

NOW Supplements, Niacin (Vitamin B-3) 250 mg, Flush-Free, Nutritional Health, 90 Veg Capsules

About this item

  • FLUSH-FREE NIACIN 250 mg VEGGIE CAPSULES: Flush-free Niacin contains Inositol Hexanicotinate, a form of niacin that contains six molecules of niacin linked to a single inositol molecule. It is slowly broken down in the body to yield free niacin and inositol. This gradual release of niacin allows for true niacin activity without the characteristic niacin flush that many people cannot tolerate.

  • NUTRITIONAL HEALTH: Niacin (Vitamin B-3) is an essential B-Complex vitamin.


Therefore,  I believe that after going through this article, you are convinced that by taking many of the foods and fruits mentioned, even if you did not get the full amount of vitamins that are required for our body to be healthy, I know very well that you have learned something about the food sources of vitamin B3.


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