Food sources of Vitamin B3
(Niacin)
Important sources of preformed niacin include beef, liver,
pork, fish, anchovies, peanuts and other nuts, whole grains and whole-meal
wheat flour. In general, food rich in protein, with the exception of
tryptophan-poor grains, can satisfy some of the requirement for niacin. Human
milk contains a higher concentration of niacin than cow’s milk. In plants,
especially in mature cereal grains like corn and wheat, niacin may be bound to
sugar molecules in the form of glycosides, thus significantly reducing niacin
bioavailability. In unprepared foods, niacin is present mainly in the form of
the cellular pyridine nucleotides NAD and NADP. Enzymatic hydrolysis of the
coenzymes can occur during the course of food preparation. Significant amounts
of niacin can be lost if large quantities of liquid are used in preparation and
cooking of food sources.
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