The human body requires niacin to convert food into energy. The daily requirement varies depending on age but varies 2-8 milligrams for babies to 16 milligrams for adults. Pregnant and lactating women need it most typically 17 to 18 milligrams per day.
A diet low in niacin can lead to depression headaches fatigue diarrhea and skin problems. Although proteins such as meat has the highest amount some fruits and vegetables also deliver smaller doses.
Spirulina a type of blue-green algae is one of the best plant sources of niacin. One cup of dried spirulina contains 14 358 mg Niacin — almost a whole day requirements. One of the easiest ways to sneak spirulina into your diet is to add it to smoothies or dips.
Some types of mushrooms are high in niacin. One cup of diced raw Maitake mushrooms contain 4.6 milligrams of niacin. This corresponds to 23 percent of the required amount for adults and children over 4 years. A cup of sliced grilled Portabella mushrooms contain 7.2 milligrams or 36 percent of the daily niacin requirement. One cup of diced raw and Portabella mushrooms contain 3.9 milligrams or about 20 percent of the daily requirement.
Other fruit and vegetables
There are some other fruits and vegetables are good sources of niacin. A cup of ground cherries gives 3.9 milligrams of niacin about 20 percent of the daily requirement. A cup of fresh passion fruit provides 3.54 milligrams or 17. 7 percent. One medium avocado contains 3 493 milligrams of niacin which is equivalent to 17.5 percent of the daily value. A cup of cooked peas contains 3 234 milligrams or 16 percent of the daily requirement.