Niacin is important for the conversion of carbohydrates

[gymdandee]

Niacin is important for the conversion of carbohydrates, protein and fat into energy!
Adults need about 16 milligrams a day.

Almonds, Niacin Content: 1 oz, 1 mg
Daily Value: 6%.
Eat them right before you go the gym. Their high in L-arginine that can actually boost your carb and fat burn during your workout.


Navy
Beans, Niacin: 1/2 cup, 1.5 mg
Daily Value: 9%.
They contain resistant starch, a type of fiber that boosts calorie burn by up to 23%. Also a great source of protein a half-cup has 10 grams!

Brown
Rice, Niacin ¾ cup, 2 mg
Daily Value: 13%
It's a slow digesting fiber to keep you full.

Baked
Potato, Niacin: 1 medium, 2.2 mg
Daily Value: 14%

Portobello
Mushrooms, Niacin: ¾ cup, 3 mg
Daily Value: 19%
Portobellos are the most B3-packed veg. you’ll find. I love them and all the fungi.

Peanut
Butter, Niacin: 2 tbsp, 4.2 mg
Daily Value: 26%
Besides meat, it's the best source of niacin.
Be sure to avoid those that contain stuff that are made with sugar, palm oil, or anything you can’t pronounce to reap the spread’s full fat-fighting benefits. Besides boasting belly-slimming monounsaturated fats and metabolism-boosting protein, the spread is rich in genistein, a compound that makes it harder for your body to store fat.

Grass Fed Beef, Niacin: 3 oz, 4.7 mg
Daily Value: 29%
Grass fed  is leaner and has fewer calories than conventional meat, in addition to containing more omega-3 fatty acids, which have been found to ward off metabolism-slowing inflammation and reduce the risk of heart disease.

Pork
Loin, Niacin: 3 oz, 7 mg
Daily Value: 44%
A three ounce serving has a little less fat than a skinless chicken breast and has 24 grams of protein per serving and that’s in addition to its dose of niacin.

Chicken, Niacin: 3 oz, 7.8 mg
Daily Value: 49%
Just under 50 percent of the day’s niacin in a three-ounce serving.

Tuna Packed
in Water,
Niacin Content: 3 oz, 8.6 mg
Daily Value: 54%
Canned tuna is the best source of niacin, and it’s packed with docosahexaenoic acid, a type of omega-3 that stunts the growth of belly fat cell. Canned chunk tuna is considered a “low mercury fish”  enjoy two to three times a week, according to the FDA’s most recent guidelines. I don't trust the FDA! 2x per week is OK for me.

[gymdandee]

FDA, says 3x per week! I say 2 is the limit.

[Paxiled]

My understanding is that tuna is considered a very high mercury fish and has a recommended limit on how often to eat it.