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.
#1: Pan-Cooked Cremini Mushrooms. Sauté some rich, coffee-hued creminis to get a great dose of niacin.
#2: Seared Herbed Chicken Breast. Pair those 'shrooms with these easy and delicious seared chicken breasts. Using that jar of herbes de Provence in your cupboard makes seasoning them a snap. Or substitute your favorite herbal combo.
#3: Grilled Tuna with Peanut Sauce. Add to the niacin in tuna with a peanut butter–based sauce. The entrée is loaded with protein, to boot.
#4: Wild Salmon with Rosemary Sweet Potatoes and Lemon Asparagus. This meal pairing niacin-rich salmon and asparagus with seasonal sweet potatoes will be ready quicker than you’d think—on the table in 45 minutes. For an Asian-inspired alternative, try Miso Soup with Asparagus and Broiled Salmon.
#5: Savory Beef Tenderloin. Crowd-pleasing lean beef tenderloin is enhanced with an herb and spice rub.