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Vitamin B3 Rich 5 Foods For Vegetarian Health

Niacin is also known as vitamin B-3 and helps your body convert food into energy, plays a role in sex and suppresses hormone production, lowers cholesterol, and improves blood circulation. Most vegetarian diets contain a healthy dose of niacin and can help you meet daily dietary recommendations of 14 milligrams to 16 milligrams.

Vitamin B3 for Vegetarians


Many whole grains are good sources of B vitamins and are a healthy addition to a vegetarian diet. Brown rice contains about 9 milligrams of niacin per cup, barley, and wheat bran contains more than 8 milligrams per cup, buckwheat contains more than 2 milligrams per 1/4 cup and sorghum contains more than 9 milligrams per cup each. Cornmeal and couscous also contain niacin, which is 5 to 9 milligrams and 6 milligrams respectively.

Nuts and Seeds

Nuts and seeds are good alternative sources of protein in a vegetarian diet, and they also contribute to your daily niacin intake. One cup of fried almonds contains 5.9 milligrams of niacin, and peanut butter contains about 4.3 milligrams per 2 tablespoons serving. Ginkgo nuts weigh 5.6 milligrams per cup, and one cup of sunflower seeds contains about 9 milligrams.


The amount of niacin in a pot varies slightly depending on how it is cooked, and adding potatoes to your vegetarian diet will increase your niacin intake. Skilled baked potatoes contain about 4.5 milligrams of niacin, and those baked out of the skin contain 2.17 milligrams. Home-made hash nuts contain about 3.6 milligrams of niacin per cup, but store-bought ones contain less than 1 gram of patty each. Self-made potatoes contain 2.3 milligrams of niacin per cup.


Tomato and tomato products contain niacin and are part of a healthy diet for vegetarians only. Raw tomatoes contain about a milligram of niacin, and a 6-ounce can of tomato contains 5.2 milligrams. Canned tomatoes contain up to 3.6 milligrams per cup. Tomato juice will also increase your niacin intake by about 2 milligrams per cup.


There are different types of mushrooms with variable amounts of niacin each. Canned mushrooms contain about 2.4 milligrams of niacin per cup, and the same amount of fresh, fresh mushrooms contains about 7 milligrams. White, green mushrooms are 2.5 milligrams per cup, and green, chopped green mushrooms number 3.8 milligrams per cup. Shiitake-cooked mushrooms weigh about 3.4 milligrams per serving.


How much vitamin B3 should I take daily?

The recommended daily amount of niacin for adult males is 16 milligrams (mg) a day and for adult women who aren’t pregnant, 14 mg a day.


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