Best food groups: Meat, fish, fortified cereals, grain products
Also consider: Sirloin beef, whole-grain wheat, buckwheat groats, mushrooms, lamb
What is niacin and why is it so important? Niacin (nicotinic acid) is a member of the B-complex family. Another form of niacin called niacinamide is needed to help make adenosine-5'-triphosphate (ATP), which provides energy to every cell in the body.
Niacin deficiencies can occur from following a low-protein diet and not taking a dietary supplement containing the vitamin. Pellagra is a disease caused by severe niacin deficiency and is often associated with the "4 Ds": dermatitis, diarrhea, dementia, and death. In the early 1900s, pellagra was commonplace in the southern United States among the poor, whose diet consisted mainly of corn. However, pellagra is relatively unknown in Mexico or among Native Americans, where corn is a staple of the diet: Because their traditional method of preparation involves soaking corn in a lime (calcium hydroxide) solution before cooking, this process releases the niacin that is bound within the grain, to be used by the body. This fact is not lost on modern food manufacturers—check out corn chips and tortillas and see whether the label lists lime as an ingredient.
How much is enough?
The DV for niacin is 20 mg, based on a 2,000-calorie diet.
The UL of 35 mg is due to the flushing (reddening) effect niacin has on the body, but much higher doses are given to treat such health conditions as elevated cholesterol. Headache, diarrhea, upset stomach, and vomiting occur in 2 to 10 percent of consumers in doses ranging from 500 to 3,000 mg per day. Toxic liver effects can occur at the 3 to 9 g per day range and can result in jaundice and elevated liver enzymes.
Did you know? Dr. Abram Hoffer, an orthomolecular psychiatrist and chemist, discovered that niacin can reduce total cholesterol and raise HDL cholesterol.
Supplements: Niacin is used at high doses as a cholesterol-lowering agent and is sold as a prescription drug. Niacinamide does not cause flushing and can be used in higher doses than the recommended UL for niacin.
1. Yellowfin Tuna
Canned tuna is most likely to be yellowfin, skipjack, or albacore. In addition to being an excellent source of niacin, tuna is an excellent source of protein, selenium, and vitamin B12, and a good source of pantothenic acid. A National Institute for Occupational Safety and Health study looked at the role of niacin in protecting against ionizing radiation in airplane pilots. Those pilots with the highest dietary intake of niacin-rich foods, such as tuna, accompanied with lower processed red meat intake, displayed less chromosome damage, compared to the others.
2. Beef Liver
3. Chicken Breast
Chicken breast is an excellent source of niacin and protein, and a good source of choline, pantothenic acid, and selenium. Choose chicken breast if you can; dark meat has about half the niacin found in light meat. Skinless chicken breast is low in cholesterol, too—only 73 mg. Chicken breast is higher in the amino acid tryptophan, known for promoting relaxation and sleep, than turkey breast—which most believe is the other way around. But it might not make any difference, as tryptophan must compete with other amino acids to cross the blood-brain barrier. So the post–Thanksgiving meal snooze-fest may be due to eating too large a meal, rather than to the effects of tryptophan.
4. Veal
The veal from exclusively milk-fed calves is pale pink, whereas that from grain-fed calves is darker in color. Lean veal is an excellent source of niacin and protein, and a good source of riboflavin, vitamin B12, and zinc. A Spanish study found that participants who consumed either lean pork or lean veal as part of a heart-healthy diet lowered their LDL cholesterol an average of 5.5 percent.
5. Pork Loin
A lean pork chop is an excellent source of niacin, protein, selenium, and vitamin B12, and a good source of vitamin B6. According to a recent NHANES study, pork accounts for 11 to 19 percent of total niacin intake in the United States.
Did you know?.
Animal protein by far supplies the richest source of niacin; however, 1 cup of cooked white mushrooms is an excellent source of niacin and supplies 7 mg per cup—nearly one-third of the daily value! See page 289 for the additional benefits of mushrooms.
6. Sockeye Salmon
Sockeye salmon is an excellent source of niacin, protein, selenium, and vitamins B12 and D; and a good source of choline, omega-3 fatty acids, thiamine, and vitamin B6. A Spanish study found that pregnant women who added two servings of salmon to their diet weekly had enhanced antioxidant defenses, compared to those women who didn't.
7. Swordfish
Swordfish is an excellent source of niacin, protein, and vitamin D, and a good source of choline and vitamins B6 and B12. Swordfish are also a great source of omega-3 fatty acids. A study found that a 3.5-ounce portion of swordfish delivered over 2 g of omega-3s! Pregnant women, lactating mothers, and young children are advised not to eat swordfish because its mercury levels remain high.
Source: USDA National Nutrient Database for Standard Reference, Release 24