Food Sources of Vitamin B3

Vitamin B3, also known as niacin, is a water-soluble vitamin that is essential for good health. Vitamin B3 helps your body to convert food to energy, metabolize fats and regulate blood sugar. A deficiency of this important vitamin can cause a disease known as pellagra.

Vegetables

• Asparagus, romaine lettuce, tomatoes, mustard greens, squash, green beans, carrots and broccoli all contain significant amounts of vitamin B3.

Meat, Fish and Poultry

• Protein foods are good sources of vitamin B3. Tuna, chicken breast, beef liver, halibut and salmon are some of the richest sources in this category.

Nuts and Seeds

• Peanuts, peanut butter, mustard seeds and almonds are considered good sources of vitamin B3.

Grains

• Whole-grain foods such as breads, cornmeal, tortillas and cereal are naturally rich in niacin, while processed grain foods are usually enriched with synthetic vitamin B3.

Other Sources

• Vitamin B3 is found in a surprising array of foods that include soy sauce, crimini mushrooms, mango, peaches and cantaloupe.