Foods high in Niacin

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Niacin Rich Foods List       Although not strictly a vitamin, niacin performs a number of important functions necessary for good health.   Niacin (the umbrella name for nicotinic acid and nicotinamide) is essential for producing energy, reducing blood cholesterol, improving circulation, helping the nervous and digestive systems to function, and maintaining healthy skin.    The RNI* for Niacin is between 13-17mg per day for an average adult (not including pregnant or lactating women). Consult your doctor before increasing intake of any nutrient or changing your diet in any way!   A List of Rich Sources of Niacin       Niacin Rich Foods List Milligrams Portion Wheat Bran up to 30mg 100g liver 12 + 100g Kidneys 5.5 + 100g Heart 5 + 100g Pork chops 5 100g Beef 4 + 100g Roast Chicken 7 + 100g Turkey 6.5 100g Other Meats 3 + 100g Sausage 4 + 100g Veal (roast fillet) 7 100g Peanuts 10 100g Fish (fresh) up to 3mg 100g Fish (oily) up to 5mg + 100g Instant Coffee 1.5 1 cup Breakfast Cereal (fortified) up to 10mg 100g Lean bacon 6.5 100g Twiglets 7.5 100g Potato Chips (crisps UK) 4.5 100g Bovril 4 5g serving Marmite 2.5 5g serving   What if you're not getting Niacin from rich foods? Pellagra, the symptoms of which are dermatitis, diarrhoea and dementia, is the classic niacin deficiency disease; it is rare in the UK and US. A more minor deficiency will lead to skin problems (including mouth ulcers), stomach troubles, and nervous system problems such as depression, irritability and insomnia.  Who Needs Niacin? In addition to pregnant and breast-feeding women, heavy drinkers require an increased amount of niacin. Some drugs also interfere with its absorption - check with your doctor.   RNI* = REFERENCE NUTRIENT INTAKE - a UK dietary reference value! It means an amount of a nutrient that is enough for almost every individual, even someone who has high needs for the nutrient. This level of intake is, therefore, considerably higher than most people need. If individuals are consuming the RNI of a nutrient, they are most unlikely to be deficient in that nutrient. For more information on UK dietary reference values follow the next link: http://www.nutrition.org.uk/upload/DRVs.pdf

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