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    Great Plant-based Sources of Vitamin B3 (Niacin)

    July 07, 2023

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    What is Vitamin B3 (niacin) and why do we need it?

    Niacin is a water-soluble B vitamin (B3) that's used by your body to turn food into energy and it helps keep your nervous system, digestive system, and skin healthy1.

    At a glance, niacin as a supplement has been used to help control cholesterol1 and also offers antioxidant protection2.

    Niacin is one of those minerals that has many benefits but your body can't produce it. However, Niacin can be found in many vegetables, grains, or nuts such as 2:

    • Peanuts (one of the best vegan sources of niacin)
    • Avocados
    • Brown Rice
    • Mushrooms
    • Green Peas
    • Potatoes

    With a plant-based diet, you can help increase your intake of niacin with niacin-rich foods.

    And, niacin is easy to incorporate into meals such as:

    • Breakfasts - savory potatoes
    • Lunches - healthy salads, mushroom & bean dips, or avocado slices
    • Dinners - curries or buddha bowls with spinach and kale over brown rice, or delicious rice dishes made with peanuts, potatoes, legumes, and leafy greens, or even a baked potato
    • Snacks - a bowl of nuts including peanuts

    And you can add in other healthy fruits or vegetables to get even more vitamins and minerals.

    Garden of Vegan makes it easy to eat niacin-rich foods with our healthy ready-made meals, pantry boxes, sides, and produce boxes.

    Garden of Vegan creates healthy meals that include many niacin-rich foods in their prepared main meals, breakfast meals, sides, and snacks.

    In addition, there are plenty of pantry items that are easy to incorporate into your daily routine and that contain niacin-rich foods. And, of course, the produce boxes have niacin in the veggie box or fruit box that contains mushrooms or avocados.

    Garden of Vegan's NDIS participants can also increase their niacin intake by choosing healthy meals with niacin-rich fruits and vegetables.

    Eligible NDIS participants can have healthy meals, sides, desserts, and pantry items delivered and only pay for the food cost component of the meals they order. NDIS Participants and NDIS plan managers can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll contact you as soon as possible.

    Garden of Vegan's six meal plans also have many niacin-rich fruits, vegetables, legumes, and nuts!

    Visit our Meal Plans to Suit your Lifestyle section and select a nutritional meal plan that is high in fruits and vegetables that contain niacin, or you can add them separately by adding pantry items!

    Learn more about vitamins and nutrition in the Garden of Vegan Vitamin Guide

    Read more Garden of Vegan nutrition articles
    Great Plant-based Sources of Potassium
    Great Plant-based Sources of iron
    Fibre: What is it and why do I need it?
    How Can I Increase My Protein Intake?
    Calories, Protein, Carbs, And Fat, What Does It All Mean?
    Great Plant-based Sources of Calcium

    1. Niacin - Mayo Clinic
    2. 16 Foods That Are High in Niacin (Vitamin B3) - healthline