Good Food Sources of Vitamin B-3

Vitamin B-3, also known as niacin, is found in many different food sources. Vitamin B-3 is one of several vitamins that the human body needs daily as part of the "Recommended Daily Allowance" of nutrients. Vitamin B-3 is vital in helping maintain healthy skin, blood circulation, a functional nervous system, and the proper metabolism breakdown of carbohydrates and proteins.

Fruits and Vegetables

Vitamin B-3 is found in several vegetables and a couple types of fruit. Mangoes and peaches contain about 1 mg of niacin, as do carrots, celery and turnips. Baked potatoes with the skin offer more than 3 mg of niacin, and three-fourths of a cup of raw mushrooms provides about 2 mg of niacin.

Grains

Some of the best sources of vitamin B-3 are whole grains such as breads, grits wheat, rice and bran. Cheerios is another terrific source of niacin, as are pastas, tortillas and bagels. Each of these grain sources contains about 3 to 5 mg of niacin each.

Milk and Eggs

Whole eggs (with the yolk) are an excellent source of protein and niacin. Whole milk and 2 percent milk are a significant source of not only niacin, but calcium too.

Nuts

Various kinds of nuts offer niacin and a healthy amount of protein. Sunflower seeds and almonds are quite tasty, as are peanuts or protein-rich peanut butter. Do not overeat when it comes to this vitamin B-3 resource because nuts tend to be fattening.

Meats and Seafood

Even if you are not a fan of red meat, you can still obtain a considerable amount of vitamin B-3 from other meat sources. All red meats contain niacin, with liver offering the highest milligram level. Pork, turkey and chicken also have niacin and contain about the same amount as most red meats. If you are a seafood lover, fish, tuna, salmon and prawns all contain 10 to 15 mg of niacin per 3- to 4-ounce serving.