B3 Vitamin
Vitamin B3, also known as niacin, like other B vitamins, is necessary for the proper functioning of our metabolism. Its deficiency rarely occurs, as it is found in most of our natural foods.
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Plant sources
| Peanut | 14.4 mg / 100 g |
|---|---|
| Turkey leg | 11,8 mg / 100 g |
| Chia seed | 8,8 mg / 100 g |
| Sunflower seed | 8,6 mg / 100 g |
| Portobello mushroom | 6,3 mg / 100 g |
| Sesame | 4,6 mg / 100 g |
| Mushroom | 4,5 mg / 100 g |
| Pumokin seed | 4,4 mg / 100 g |
| Dried Apricot | 3,6 mg / 100 g |
| Almond | 3,6 mg / 100 g |
| Linseed | 3,1 mg / 100 g |
| Brown rice | 2,6 mg / 100 g |
| Macadam | 2,5 mg / 100 g |
| Hazelnut | 2,3 mg / 100 g |
| Green pea | 2,1 mg / 100 g |
| Corn | 1,8 mg / 100 g |
| Avocado | 1,7 mg / 100 g |
| Cashew | 1,7 mg / 100 g |
Animal sources
| Tuna | 22,1 mg / 100 g |
|---|---|
| Anchella | 19,9 mg / 100 g |
| Beef | 17,5 mg / 100 g |
| Lamb | 16,7 mg / 100 g |
| Chicken breast | 13,7 mg / 100 g |
| Turkey leg | 11,8 mg / 100 g |
| Turkey breast | 11,8 mg / 100 g |
| Sturgeon | 11,1 mg / 100 g |
| Calf | 10,7 mg / 100 g |
| Mackerel | 10,5 mg / 100 g |
| Bacon | 10,5 mg / 100 g |
| Salmon | 10,1 mg / 100 g |
| Deer | 8,8 mg / 100 g |
| Pork | 8 mg / 100 g |
| Trout | 6,6 mg / 100 g |
| Chicken wings | 6,3 mg / 100 g |
| T-bone Steak | 6,3 mg / 100 g |
| Chicken leg | 5,8 mg / 100 g |
| Salami | 5,6 mg / 100 g |
| Sardinia | 5,5 mg / 100 g |
| Cod | 5,1 mg / 100 g |
| Duck | 5,1 mg / 100 g |
| Pork-loin | 5 mg / 100 g |
| Pepperoni | 5 mg / 100 g |
| Lobster | 4,9 mg / 100 g |
| Tilapia | 4,7 mg / 100 g |
| Ribeye steak | 4,7 mg / 100 g |
| Ham | 4,6 mg / 100 g |
| Herring | 4,4 mg / 100 g |
| Boar | 4,2 mg / 100 g |
| Goose | 4,1 mg / 100 g |
| Octopus | 3,8 mg / 100 g |
| Mussel | 3,4 mg / 100 g |
| Cattle | 3,2 mg / 100 g |
| Shrimp | 2,7 mg / 100 g |
| Perch | 2,6 mg / 100 g |
| Catfish | 2,4 mg / 100 g |
| Crayfish | 2,3 mg / 100 g |
| Squid | 2,2 mg / 100 g |
| Oyster | 2 mg / 100 g |
Vitamin B3 is important for the production of two coenzymes: NAD and NADP, which are essential elements of many energy-producing processes. NAD alone is necessary for the functioning of more than 400 enzymes, while NADP promotes the production of cholesterol and fatty acids, as well as the antioxidant functions of cells.
