Niacin, also known as vitamin B3, is an essential nutrient that the body needs to function properly. It is responsible for converting food into energy, maintaining healthy skin, and promoting nervous system health.

If you don’t get enough niacin, you could develop skin rashes, digestive issues, and potentially even dementia.

Fortunately, niacin is found in a variety of foods that you likely already eat. Here are 10 foods that are rich in niacin:.

1. Chicken

Chicken is a great source of niacin, with 100 grams of cooked chicken breast containing approximately 8.9 mg of niacin. Chicken is also a good source of protein, which is essential for building and repairing tissues in the body.

2. Tuna

Tuna is not only rich in niacin, with 100 grams of cooked tuna containing approximately 10.6 mg of niacin, but it’s also an excellent source of omega-3 fatty acids, which can help lower the risk of heart disease and stroke.

3. Salmon

Like tuna, salmon is also rich in niacin, with one 3-ounce serving containing approximately 4.5 mg of niacin. Salmon is also an excellent source of omega-3 fatty acids and protein, making it a superfood for overall health.

4. Turkey

Turkey is another excellent source of niacin, with one 3-ounce serving containing approximately 5.6 mg of niacin. Turkey is also a good source of protein and is an excellent choice for those looking for a lean meat option.

5. Brown Rice

Brown rice is an excellent source of niacin, with one cup of brown rice containing approximately 5.2 mg of niacin. Brown rice is also a great source of fiber, which can promote healthy digestion and help lower the risk of heart disease.

6. Peanuts

Peanuts are an excellent snack option for those looking to increase their niacin intake, with one ounce of peanuts containing approximately 4.3 mg of niacin.

Peanuts are also a good source of protein and healthy fats, making them a great option for satiety.

7. Mushrooms

Mushrooms are another great option for those looking to increase their niacin intake. One cup of cooked mushrooms contains approximately 3.5 mg of niacin, making them a great option for vegetarians or those looking to eat more plant-based meals.

8. Avocado

Avocado is a great source of niacin, with one medium avocado containing approximately 2.6 mg of niacin. Avocados are also a good source of healthy fats, fiber, and potassium, making them a heart-healthy choice.

9. Green Peas

Green peas are a great source of niacin, with one cup of cooked green peas containing approximately 2.6 mg of niacin.

Green peas are also a good source of protein, fiber, and iron, making them an excellent choice for vegetarians or those looking to increase their plant-based protein intake.

10. Sunflower Seeds

Sunflower seeds are a great snack option for those looking to increase their niacin intake, with one ounce of sunflower seeds containing approximately 1.8 mg of niacin. Sunflower seeds are also a good source of healthy fats and protein.

Now that you know which foods are rich in niacin, it’s important to incorporate them into your diet to ensure you’re getting enough of this essential nutrient.