Niacin food

5 Delicious Recipes Rich in Niacin

Niacin's in the news for helping bust cholesterol, but the vitamin can do more than that.

By Amy Ahlberg

5 Delicious Recipes Rich in Niacin

Asparagas and salmon make a tasty, niacin-rich combo.

RODALE NEWS, EMMAUS, PA—Niacin is in the news this week, thanks to a study finding that a prescription version worked better than a newer, well-marketed drug at boosting the effects of cholesterol-lowering medication. A form of vitamin B3 that’s involved in the process of releasing energy from carbohydrates, niacin helps your body regulate cholesterol levels. At high doses that need to be professionally monitored by a physician, niacin can lower the risk of heart disease by lowering harmful cholesterol and raising good cholesterol. At these supervised high doses, niacin can lower LDL cholesterol by 5 percent, cut triglycerides by 20 percent, and raise HDL cholesterol by 15 percent. Although more research needs to be done, the belief is that the B vitamin limits the liver's ability to produce cholesterol.

Niacin supplementation may also help limit asthma-related wheezing, perhaps by preventing the release of histamine. And getting the highest daily amount of niacin from food (the recommended intake for adults is 20 milligrams daily) reduced the risk of Alzheimer's disease in a study done at Rush Institute for Healthy Aging in Chicago. Study participants with a daily intake of 22.4 milligrams (mg) had an 80 percent lower risk than people getting 12.6 mg daily.

Great niacin food sources include beef, salmon, tuna, chicken, cremini mushrooms, asparagus, peanuts, eggs, and whole grains. Read on for some easy recipes from the Rodale Recipe Finder, and you’ll find it's easy get your daily dose of niacin in a truly tasty way.

Filed Under: RECIPES

Published on: November 17, 2009

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