3. Tuna
Tuna is a good source of niacin and a great option for people who eat fish but not meat.
One 5.8-ounce (165-gram) can of light tuna provides 21.9 mg of niacin, over 100% of the RDA for both men and women.
It’s also high in protein, vitamin B6, vitamin B12, selenium and omega-3 fatty acids.
There is some concern about mercury toxicity since this metal can accumulate in tuna meat. However, eating one can per week is considered safe for most people.
Summary One can
of tuna provides over 100% of the RDA for niacin for both men and women, making
it an excellent option for pescatarians.
4. Turkey
Though turkey contains less niacin than chicken, it provides tryptophan, which your body can turn into niacin.
3 ounces (85 grams) of cooked turkey breast pack 6.3 mg of niacin and enough tryptophan to produce roughly 1 additional milligram of niacin.
In combination, this is roughly 46% of the RDA for men and 52% for women.
However, since the median intake of niacin in the United States is 28 mg per day for men and 18 mg per day for women, it’s unlikely that your body will need to convert much tryptophan to niacin .
Tryptophan is also used to produce the neurotransmitter serotonin and the hormone melatonin — both of which are important for mood and sleep.
Summary Turkey
contains both niacin and tryptophan, the latter of which your body can turn
into niacin. Together they provide roughly 50% of the RDA for niacin for men
and 60% of the RDA for women. Tryptophan also impacts mood and sleep.