9. Peanuts
Peanuts are one of the best vegetarian sources of niacin.
Two tablespoons (32 grams) of peanut butter contain 4.3 mg of niacin, roughly 25% of the RDA for men and 30% for women.
Peanuts are also rich in protein, monounsaturated fats, vitamin E, vitamin B6, magnesium, phosphorus and manganese.
While peanuts are relatively high in calories, research shows that eating them daily is associated with health benefits like a reduced risk of type 2 diabetes. Additionally, daily peanut consumption does not lead to weight gain.
Summary Peanuts
are very rich in niacin, providing roughly 1/3 of the RDA for men and women in
just 2 tablespoons of peanut butter. They’re also a good source of
heart-healthy fat and many vitamins and minerals.
10. Avocado
One medium avocado contains 3.5 mg of niacin, or 21% and 25% of the RDA for men and women, respectively.
They’re also rich in fiber, healthy fats and many vitamins and minerals.
In fact, one avocado contains more than twice the potassium of a banana.
Avocados are also excellent sources of monounsaturated fats, which may help reduce your risk of heart disease when consumed regularly.
Summary One
avocado provides over 20% of the RDA for niacin and is rich in fiber,
heart-healthy monounsaturated fats and minerals like potassium.