Niacin: (Nicotinic Acid, Vitamin B-3) Niacin has been reported to improve circulation and reduce the cholesterol level in the blood; maintains a healthy nervous system; helps metabolize protein, sugar, and fat; helps reduce high blood pressure; increase energy through proper utilization of food; helps maintain healthy skin, tongue, and digestive system.
Deficiency Symptoms: May result in pellagra, GI disturbances, diarrhea, dermatitis, dementia, nervousness, headaches, fatigue, mental depression, vague aches and pains, irritability, loss of appetite, sleeplessness, skin disorders, muscular weakness, indigestion, bad breath, canker sores.
US RDA: 20 mg per day for adults.
NIACIN
SERVING
FOODS THAT CONTAIN NIACIN SIZE CALORIES IU (Nutritional amount) % Daily value Avocado 1 cup 235.1 2.8 20
Barley 1 cup 270 2.84 20
Beef tenderloin, lean, broiled 4 oz-wt 240.4 4.44 32
Chicken breast, roasted 4 oz-wt 223.4 14.41 102
Chinook salmon, baked or broiled 4 oz-wt 261.9 11.34 81
Cod, Pacific, baked or broiled 4 oz 119.1 2.82 20
Cranberries, raw 1/2 cup 23.3 21.85 156
Green peas, boiled 1 cup 134.4 3.23 23
Halibut, baked or broiled 4 oz-wt 158.8 8.08 58
Lamb, Loin, Roasted 4 oz-wt 229.1 7.75 55
Liver, calf 4 oz-wt 187.1 9.61 69
Millet, cooked 1 cup 285.6 3.2 23
Mushrooms, crimini, raw 5 oz-wt 31.2 5.39 38
Peanuts, raw 1/4 CUP 207 4.4 31
Rice, long grain brown, cooked 1 cup 216.4 2.98 21
Shrimp, steamed or boiled 4 oz-wt 112.3 2.94 21
Spelt whole-grain flour 2 oz-wt 189 4.8 34
Tuna, yellowfin, baked or broiled 4 oz-wt 157.6 13.54 98
Turkey breast, roasted 4 oz-wt 214.3 7.22 51
Venison 4 oz-wt 179.2 7.61 54
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