What Fruits & Vegetables Are High in Niacin?

Niacin is one of the B vitamins and is an essential nutrient for maintaining good digestive health. There are several fruits and vegetables that are high in niacin, though it is more common in protein-rich foods such as meats. To get the most benefit out of niacin, it should be consumed along with other B vitamins such as thiamin and riboflavin.

Strawberries

Strawberries are one of the fruits richest in niacin. Other vitamins and nutrients present in this fruit are vitamin C, folate, thiamin, riboflavin, vitamins B6, K, E, and A, and omega-3 fatty acids. That's quite a nutritional resume. Strawberries are also low-calorie and contain dietary fiber and iodine which is a vital nutrient as well as a host of essential minerals. Strawberries are an easy-to-grow fruit and you should get a yield of about a quart of strawberries from each plant. Strawberries require full sun, and sandy loam that is well-drained, preferably with a pH from 5.8 to 6.2. Verticillium rot is a common problem in strawberries, so avoid planting where you've recently grown eggplant, peppers, potatoes, or tomatoes.

Carrots

Carrots contain a healthy amount of niacin. Carrots also contain vitamin C, B6, A, and K, as well as folate, iron, pantothenic acid, potassium, and copper. It's a very good source of dietary fiber. Carrots originated in the Mediterranean but are now popularly grown and eaten all over the world. In fact, carrots are one of the most popularly grown root vegetables. Soil with a pH of 6.5 is ideal for carrot growth and they should be planted in the ground of your garden right after the last hard frost of spring. If a light frost should hit after planting, don't worry, carrots are pretty hardy. Your soil should drain well and have consistent texture for best results.

Sweet Potatoes

The sweet potato is considered one of the super foods with a very high nutritional content. Among that nutritional content is niacin. Other vitamins and nutrients present in this vegetable include B6, dietary fiber, potassium, vitamin A, C, and manganese. Sweet potatoes are one of the easiest vegetables to grow. They usually yield a strong harvest while requiring very minimal effort. In order to easily dig them out, plant in sandy soil. In order for them to thrive more fully, plant in a moist clay-rich soil. Purchase organic sweet potatoes and wait for them to sprout. Plant the sprouts. Dig out your sweet potato plants when the leaves turn yellow.