11. Brown Rice
One cup (195 grams) of cooked brown rice contains 18% of the RDA for niacin for men and 21% for women.
However, some research suggests that only 30% of the niacin in grains is available for absorption, making it a less optimal source than other foods.
In addition to its niacin content, brown rice is high in fiber, thiamine, vitamin B6, magnesium, phosphorus, manganese and selenium.
Swapping out white rice for brown has been shown to reduce inflammation and improve markers of heart health in overweight and obese women.
Summary One cup
(195 grams) of cooked brown rice contains roughly 20% of the RDA for niacin,
but some research suggests that nutrients from grains are less absorbable than
from other food sources.
12. Whole Wheat
Whole-wheat products — such as whole-wheat bread and pasta — are also high in niacin.
That’s because the niacin-rich outer layer of wheat kernels — known as the bran — is included in whole-wheat flour but removed from refined white flour.
For example, one whole-wheat English muffin contains roughly 15% of the RDA for men and women, but an English muffin made from unenriched white flour supplies only about 5% .
However, like brown rice, only about 30% of the niacin in whole-wheat products is digested and absorbed.
Sumary Whole-wheat
products contain niacin, but like brown rice, their niacin is less available
for absorption than animal or vegetable sources.