Vitamin B3, also known as niacin, is an essential nutrient that plays a crucial role in maintaining overall health and well-being. It is involved in various bodily functions, such as metabolism, DNA repair, and cell signaling.

Consuming foods rich in vitamin B3 is vital to ensure proper functioning of the body and prevent deficiency-related health problems.

1. Chicken Breast

Chicken breast is not only a lean and versatile source of protein but also a great source of vitamin B3. It provides about 8.9 mg of niacin per 100 grams. Incorporating chicken breast into your meals is an excellent way to boost your vitamin B3 intake.

2. Tuna

Tuna is a delicious and nutritious fish that is packed with vitamin B3. It contains approximately 13.6 mg of niacin per 100 grams. Whether grilled, baked, or added to salads, tuna is an excellent choice for increasing your vitamin B3 levels.

3. Green Peas

Green peas are not only a delicious side dish but also a fantastic source of vitamin B3. They provide around 2.1 mg of niacin per 100 grams. Adding green peas to your meals can contribute to meeting your daily vitamin B3 needs.

4. Mushrooms

Mushrooms are fungi that offer numerous health benefits, including being rich in vitamin B3. They contain approximately 4.3 mg of niacin per 100 grams. Adding mushrooms to stir-fries, soups, or omelets is an easy way to increase your vitamin B3 intake.

5. Avocado

Avocado is a creamy and nutritious fruit that is not only high in healthy fats but also a good source of vitamin B3. It contains about 1 mg of niacin per 100 grams.

Enjoying avocado as a spread, in salads, or as a delicious guacamole can contribute to your vitamin B3 intake.

6. Sunflower Seeds

Sunflower seeds are a crunchy and nutritious snack that is also rich in vitamin B3. They provide around 8.3 mg of niacin per 100 grams.

Incorporating sunflower seeds into your diet can be as simple as sprinkling them on salads, yogurts, or homemade granola.

7. Peanuts

Peanuts are not only a popular snack but also a great source of vitamin B3. They contain approximately 12.2 mg of niacin per 100 grams.

Enjoying peanuts as a snack or adding them to stir-fries and Asian-inspired dishes is an excellent way to increase your vitamin B3 intake.

8. Green Leafy Vegetables

Green leafy vegetables, such as spinach, kale, and broccoli, are incredibly nutrient-dense and also provide vitamin B3. They contain varying amounts of niacin, with spinach offering about 0.6 mg per 100 grams.

Incorporating these vegetables into your diet can boost your overall vitamin B3 consumption.

9. Whole Grains

Whole grains, including wheat, barley, and oats, are not only a great source of fiber but also provide vitamin B3. They contain varying amounts of niacin, with wheat and oats offering around 4 mg per 100 grams.

Opting for whole grain bread, pasta, and cereals can help increase your vitamin B3 intake.

10. Eggs

Eggs are a highly nutritious food that is a good source of various vitamins and minerals, including vitamin B3. They provide about 1.1 mg of niacin per 100 grams.

Incorporating eggs into your diet, whether boiled, scrambled, or used in baking, can contribute to your vitamin B3 consumption.