5. Fresh Green Peas:
Vegetarians need not worry about their vitamin B3 intake as there are plenty of vegetarian foods rich in this vitamin, green peas being one of them. A serving of 100 grams fresh green peas provides 2.1 mg or 10% DV of niacin. Similarly a cup of cooked frozen peas and canned peas contribute 12% and 8% DV of niacin respectively. They are also good sources of protein. Besides, they are quite versatile and can be added to any recipe to boost your vitamin B3 levels.
6. Sunflower Seeds:
Sunflower seeds are known for their variety of nutrients and vitamin B3 is no exception. A 100 grams serving of sunflower seeds provides you with 8.3 mg or 42% DV of vitamin B3. They are also a rich source of vitamin E and other B complex vitamins like folic acid, thiamine (vitamin B1), pyridoxine (vitamin B6), riboflavin and pantothenic acid. Apart from these, they contain polyunsaturated fatty acid linoleic acid and monounsaturated acid oleic acid as well as amino acid tryptophan. So these seeds deserve to be included in your diet. Other seeds also contain vitamin B3 such as chia seeds (12%DV), sesame seeds (8% DV) and pumpkin and squash seeds (7% DV) in an ounce serving.