--- title: "What are some sources of vitamin B3?" description: "What are some sources of vitamin B3?" author: "Sanjay Goenka" published: 2023-05-04 updated: 2023-05-12 canonical: https://answers.mindstick.com/qa/99659/what-are-some-sources-of-vitamin-b3 category: "health" tags: ["health"] reading_time: 3 minutes --- # What are some sources of vitamin B3? ## Answers ### Answer by Mark John Vitamin B3, also known as niacin, is a water-soluble vitamin that plays a crucial role in the [proper functioning](https://yourviews.mindstick.com/view/81372/us-congress-should-go-in-remote-mode-for-proper-functioning) of the body. It is essential for the metabolism of carbohydrates, fats, and proteins, as well as for maintaining healthy skin, nerves, and [digestive system](https://answers.mindstick.com/qa/49565/what-is-the-effect-of-eating-more-hot-things-on-your-digestive-system). In addition, it also helps in the production of various sex and stress-related hormones in the body. ![What are some sources of vitamin B3?](https://answers.mindstick.com/questionanswer/d688cd49-f9bf-49b0-9e8d-473f1d75cd39/images/af2313fb-b1fd-43a1-9063-8831d71c1483.png) Here are some sources of vitamin B3: **Meat and poultry:** Beef, pork, and chicken are some of the [richest sources of vitamin B3.](https://answers.mindstick.com/qa/99659/what-are-some-sources-of-vitamin-b3) A 100-gram serving of chicken breast contains approximately 8.9 milligrams of vitamin B3, which is equivalent to 45% of the [recommended daily](https://answers.mindstick.com/qa/115457/what-are-the-recommended-daily-water-intake-guidelines-for-adults) intake. **Fish and seafood:** Fish and seafood are also great sources of vitamin B3. Tuna, salmon, and swordfish are particularly rich in this nutrient. A 100-gram serving of [cooked tuna](https://www.mindstick.com/articles/311434/pantry-essentials-cook-smarts) contains around 11.3 milligrams of vitamin B3, which is 57% of the recommended daily intake. **Whole grains:** Whole grains like wheat, barley, and oats are also good sources of vitamin B3. A cup of cooked quinoa, for example, contains around 1.2 milligrams of vitamin B3, which is 6% of the recommended daily intake. **Legumes**: Legumes like beans, lentils, and peas are also rich sources of vitamin B3. A cup of cooked lentils, for instance, contains approximately 2.2 milligrams of vitamin B3, which is 11% of the recommended daily intake. **[Nuts and seeds](https://yourviews.mindstick.com/story/4295/nuts-and-seeds-for-energy-and-stamina):** Nuts and seeds like almonds, peanuts, and [sunflower seeds](https://yourviews.mindstick.com/story/4153/10-benefits-of-consuming-sunflower-seeds) are also great sources of vitamin B3. A 100-gram serving of peanuts contains around 12.1 milligrams of vitamin B3, which is 61% of the recommended daily intake. **Vegetables:** Some vegetables like mushrooms, avocados, and sweet potatoes are also [rich in vitamin](https://yourviews.mindstick.com/story/4348/superfoods-rich-in-vitamin-a-that-improve-eyesight-and-skin-health) B3. A medium-sized avocado, for instance, contains approximately 3.5 milligrams of vitamin B3, which is 18% of the recommended daily intake. **Milk and dairy products:** Milk and dairy products like cheese and yogurt are also good sources of vitamin B3. A cup of plain yogurt, for example, contains around 1.1 milligrams of vitamin B3, which is 5% of the recommended daily intake. In conclusion, vitamin B3 is an essential nutrient that can be obtained from a variety of food sources. Incorporating these foods into your diet can help you meet your daily requirements of this important nutrient and [maintain good health](https://answers.mindstick.com/qa/32391/how-do-i-maintain-good-health). However, it's important to consult a healthcare professional before making any [significant changes](https://answers.mindstick.com/qa/115357/what-significant-changes-have-been-made-to-immigration-laws-in-major-countries-this-week) to your diet or vitamin intake. --- Original Source: https://answers.mindstick.com/qa/99659/what-are-some-sources-of-vitamin-b3 Copyright © MindStick Software Pvt. Ltd. This Markdown version is provided for developers, AI systems, and offline reading.