foods highest in niacin
Other than crimini mushrooms and asparagus, all of the excellent and some of the very good sources of B3 in our rating system are animal-derived foods. Six of these contain 50% or more of the DRI recommendation for the nutrient. The good sources of niacin come from many different food groups. We see legumes (particularly peanuts and green peas) represented. A number of vegetables, particularly root vegetables and leafy greens, also show up as good niacin sources.
Eating one nectarine also boosts your niacin intake by 1.53 milligrams. In addition, citrus juices such as grapefruit and orange contain niacin -- 1.60 and 1.53 milligrams per 6-ounce can of juice concentrate, respectively. The USDA recommends eating between 1.5 and 2 cups of fruit daily, choosing some niacin-containing fruits to maximise your niacin intake.
In fact, half of all the niacin we get from foods is from the conversion of tryptophan. For normal daily dietary intake, niacin is found in enriched grain products, and also high protein foods, dairy products and eggs (as tryptophan).