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.
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