- 1 can (5 oz) tuna in water, drained
- 1 cup spinach leaves
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- ¼ cup chopped almonds (niacin-rich)
Instructions:
- Mix tuna, spinach, and almonds in a bowl.
- Drizzle with olive oil and lemon juice.
- Serve fresh, 1-2 times weekly.
Tip: Choose low-sodium tuna to avoid fluid retention.
Niacin-Boosting Smoothie
This smoothie combines niacin-rich ingredients for a circulation-friendly drink.
Ingredients:
- ½ cup cooked chicken breast, shredded
- 1 banana
- 1 cup almond milk
- ½ cup mushrooms, sliced
- 1 tablespoon peanut butter
Instructions:
- Blend all ingredients until smooth.
- Drink fresh, once daily.
Tip: Mushrooms and chicken are top niacin sources; use organic for purity.
Niacin Food Sources
| Food | Niacin per 100g | Serving Suggestion |
|---|---|---|
| Tuna | 22mg (137% RDI) | Add to salads or sandwiches |
| Chicken Breast | 14mg (87% RDI) | Grill or bake for dinners |
| Peanuts | 12mg (75% RDI) | Use in smoothies or snacks |
| Mushrooms | 4mg (25% RDI) | Sauté for soups or stir-fries |
Tip: Aim for 14-16mg niacin daily (RDI for adults). Combine foods and supplements if needed, but consult a doctor for doses above 35mg to avoid side effects.
Real-Life Stories: Vitamin B3 in Action
Susan, a 57-year-old office worker, struggled with leg swelling and numbness after long days sitting. After adding niacin-rich foods like tuna and peanuts to her diet, she noticed less swelling and warmer feet within weeks, complementing her daily walks.
David, a 63-year-old retiree with mild peripheral artery disease, started taking a low-dose niacin supplement (under medical supervision) and eating niacin-rich meals. He reported fewer leg cramps and better stamina during exercise. These stories show how vitamin B3 can support circulation alongside lifestyle changes.
Practical Tips to Boost Circulation with Vitamin B3
