5. Salmon
Salmon — especially wild-caught — is also a good source of niacin.
One cooked 3-ounce (85-gram) fillet of wild Atlantic salmon packs 53% of the RDA for men and 61% of the RDA for women.
The same portion of farmed Atlantic salmon contains slightly less — only about 42% of the RDA for men and 49% for women.
Salmon is also an excellent source of omega-3 fatty acids, which can help combat inflammation and reduce the risk of heart disease and autoimmune disorders.
Wild salmon contains slightly more omega-3s than farmed salmon, but both are good sources.
Summary Wild-caught
salmon is a good source of niacin, providing over half of the RDA for men and
women per serving. Additionally, it is rich in omega-3 fatty acids, which are
good for heart health.
6. Anchovies
Eating canned anchovies is an inexpensive way to meet your niacin needs.
Just one anchovy provides roughly 5% of the RDA for adult men and women. Therefore, snacking on 10 anchovies gives you half the niacin you need each day.
These small fish are also an excellent source of selenium, containing roughly 4% of the RDI per anchovy.
Eating foods rich in selenium is associated with a 22% lower risk of cancer, especially those of the breast, lung, esophagus, stomach and prostate.
Summary Anchovies
are a convenient way to meet your niacin needs with seafood. Just one canned
anchovy contains 5% of the RDA, which can quickly add up.