PEANUTS, AVOCADOS, BROWN RICE, MUSHROOMS, GREEN PEAS, WHOLE-WHEAT PRODUCTS, and WHITE POTATOES are good plant food sources of Vitamin B3 (niacin), a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection. It’s an essential nutrient — meaning that you must obtain it from food, as your body cannot produce it on its own. Since niacin is water soluble, any surplus is excreted through your urine rather than stored in your body. Therefore, it’s important to regularly consume niacin-rich foods. The recommended dietary allowance (RDA) for this nutrient is 16 mg per day for men and 14 mg per day for women — enough to meet the needs of approximately 98% of adults.
| plant food Source | mG of NIACIN | %DV |
|---|---|---|
| 2 tablespoons peanut butter | 4.3 | 25 |
| 1 large baked potato | 4.2 | 25 |
| 1 medium avocado | 3.5 | 21 |
| 1 cup cooked brown rice | 3.5 | 21 |
| 1 cup mushrooms | 2.5 | 15 |
| 1 cup green peas | 3.0 | 20 |
Source: Healthline
Fruit & Stuff 