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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Niacin, also known as vitamin B3, is a crucial nutrient that plays a significant role in various bodily functions. From supporting metabolism to promoting skin health, niacin is essential for overall well-being. While niacin deficiency is relatively rare, incorporating niacin-rich foods into your diet can help ensure you meet your daily nutritional needs.
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Lean meats, such as chicken breast, are excellent sources of niacin. Consuming poultry not only provides a protein boost but also contributes to your daily niacin intake.
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Canned tuna is a convenient way to boost niacin intake. Choose tuna packed in water for a leaner option.
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Fatty fish like salmon not only offer heart-healthy omega-3 fatty acids but also provide a significant amount of niacin. Including salmon in your diet contributes to overall cardiovascular and metabolic health.
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Peanuts and peanut butter are tasty snacks that pack a niacin punch. They are also rich in healthy fats and protein, making them a satisfying and nutritious option.
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Vegetables like spinach and kale offer not only a variety of vitamins and minerals but also contain niacin, contributing to overall health.
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Sunflower seeds are not only a crunchy and delicious snack but also a niacin-rich food. They are packed with nutrients and make for a convenient on-the-go option.
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Whole grains, including brown rice, contain niacin. Choosing whole grains over refined grains ensures a higher nutritional content and supports overall health.
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Avocado, a nutrient-dense fruit, is not only rich in healthy fats but also provides niacin. Incorporating avocado into salads, sandwiches, or as a standalone snack enhances your niacin intake.
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Certain types of mushrooms, such as shiitake and portobello, contain niacin. Adding mushrooms to your meals not only imparts a savoury flavour but also contributes to your overall nutrient intake.
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Other seafood like crab, lobster, and mussels are good sources of zinc and offer a diverse range of flavours and textures to add variety to your diet while supporting your immune health.
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Niacin, an essential B-vitamin, is integral to various bodily functions, and ensuring an adequate intake is key to maintaining overall health. By incorporating these niacin-rich foods into your diet, you not only diversify your nutritional profile but also support metabolic processes, skin health, and more.
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