38 Niacin rich foods

It wasn’t uncommon for thousands of people to die from niacin deficiency almost one hundred years ago, luckily for us, it’s a rare thing to come across in this day and age.

 

You need niacin aka vitamin B3 to be able to convert the food you consume from every meal into useable energy. Niacin is required for an array of various actions within the body.

 

Benefits of niacin

Your body needs niacin for metabolic processes and slowing the progression of different diseases.

 

Benefit #1 – Improves cholesterol levels

Benefit #2 – By improving cholesterol levels, your cardiovascular function will be positively impacted.

Benefit #3 – Has additive benefits to pharmaceutical therapy for type 2 diabetes by improving blood sugar levels.

Benefit #4 – Protects your brain from cognitive decline and also Alzheimer’s disease.

Benefit #5 – Niacin helps osteoarthritis sufferers by allowing more mobility.

 

So, what can you look for if you are niacin deficient?

 

Niacin deficiency

Niacin deficiency will show as:

  • stomach and abdominal discomfort
  • diarrhea
  • vomiting
  • nausea
  • swelling of the tongue, urethra, vagina and other mucous membranes surfaces
  • lesions in the skin
  • disorientation
  • depression
  • confusion
  • mania
  • paranoia

 

Additionally, there is a condition called pellagra which is caused by severe niacin deficiency.  Pellagra symptoms include sensitivity to sunlight, dermatitis, beefy red tongue, red skin lesions, insomnia, weakness, mental confusion, diarrhoea, lack of coordination and eventually dementia.

I’ve provided a list of foods which contain high amounts of niacin.  Eat a good amount of these foods and you won’t have to worry about being deficient.

 

38 Niacin-rich foods

The below foods are calculated based on 100g servings.

  1. Yeast extract spread – 127.5mg
  2. Sesame seed flour – 12.6mg
  3. Hemp seeds – 9.2mg
  4. Chia seeds – 8.8mg
  5. Mushroom, enoki – 7.3mg
  6. Mushroom, maitake – 6.6mg
  7. Mushroom, portabella – 6.25mg
  8. Tahini – 5.45mg
  9. Pumpkin seeds – 5mg
  10. Mushroom, shiitake – 3.88mg
  11. Sundried tomatoes – 3.63mg
  12. Almonds – 3.6mg
  13. Peas – 3.1mg
  14. Potatoes – 3.06mg
  15. Kidney beans – 3mg
  16. Macadamia nuts – 2.47mg
  17. Fava beans – 2.25mg
  18. Avocados – 1.9mg to 0.6mg
  19. Hazelnuts – 1.8mg
  20. Dates – 1.6mg
  21. Cahew nut butter – 1.6mg
  22. Sweet potatoes – 1.5mg
  23. Passionfruit – 1.5mg
  24. Lima beans – 1.47mg
  25. Parsely – 1.3mg
  26. Kale – 1.3mg
  27. Pistachia nuts – 1.3mg
  28. Blackberries – 1.21mg
  29. Pecan nuts – 1.17mg
  30. Nectarines – 1.12mg
  31. Walnuts – 1.12mg
  32. Guava – 1.1mg
  33. Peaches – o.8mg
  34. Rock Melon – 0.7mg
  35. Mangos – 0.67mg
  36. Banana – 0.67mg
  37. Apricots – 0.6mg
  38. Raspberries – 0.6mg

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