Why is vitamin B3 as essential as other nutrients? Here are some foods rich in vitaminB3

Did you know our body needs vitamin B3 as much as it requires other essential nutrients? One of the most underrated micronutrient- Vitamin B3 also known as Niacin is an essential nutrient which plays an important role in functioning of the nervous system, ensuring a healthy metabolism and immunity.

This essential nutrient can be obtained from the food we eat as the body doesn't produce Niacin on its own, thus adding foods that are rich in Vitamin B3 to our diet is the only way to give our body the right dose of this vitamin B3.

On an average, men need around 16 mg of Vitamin B3, whereas women need around 14mg of Niacin. Vitamin B3 is water soluble so an excess intake of Vitamin B3 is excreted in the form of urine and thus a healthy intake of vitamin B3 is essential for a healthy functioning of the body. Here are a few foods that are rich in Vitamin B3 and can give your body the right boost of nutrition.

Root veggies are known for their rich mineral composition, but did you know that sweet potatoes were also a good source of Niacin? Packed with the goodness of vitamin B3, 1 cup of mashed sweet potatoes can have upto 2.4mg of Niacin, which is as good as 15% of the daily recommended requirement of vitamin B3.

Tuna fish is a great source of Vitamin B3, which can fulfill the body’s daily need of Niacin. In fact, 165 grams of Tuna provides 21.9 mg, if consumed daily. Apart from that, Tuna is rich in protein, omega 3 fatty acids and selenium.

Peanuts are rich in protein as well as fats, but did you know peanuts are a great source of Vitamin B3? Yes, just 2 tablespoons of peanut butter were enough to fulfill the body's daily need of niacin. In fact, 100 grams of peanuts can give your body as good as 14.4mg of Niacin.

Ground beef is packed with the goodness of Vitamin B3. According to studies lean meats contain more Niacin than the fattier meats. It is believed that beef obtained from a grass fed animal has more niacin and antioxidants as compared to the fodder and grain fed animal.

Avocados are a great source of vitamin B3, moreover this protein rich food is great for heart health. You would be surprised to know that one medium avocado contains as good as 3.5 mg of vitamin B3, which can give your body the right dose of nutrition.