This is part three of a series about keto and micronutrients, specifically discussing ways to implement essential vitamins and minerals into a ketogenic way of eating.
As a reminder: micronutrients are non-caloric nutrients required by our bodies. Tracking (or at least being aware of) micronutrients is useful in discussions concerning nutrient density and nutrient profiles of different foods and supplements.
Some micronutrients, such as Vitamin B3, are often associated with carbohydrates, leading some people to believe that carbohydrates are essential. Not true. It is the micronutrient (in this case, Vitamin B3) that is essential, not the carbohydrate that is associated with it.
SOURCES OF VITAMIN B3
This article discusses Vitamin B3, which is also called “niacin.” Niacin helps your body convert food into energy, and helps over 200 enzymes to function normally in your body by helping your body use other B vitamins and make DNA.
According to the USDA, adult men should get at least 16 Niacin Equivalents (NE)/day; adult women should get at least 14 NE/day. Pregnant or breastfeeding women should get at least 17 NE/day. People with cancer, cardiovascular disease, or diabetes are at increased risk for B3 deficiency, and so much take extra care to meet or exceed daily dietary requirements or take supplements.
Promoters of the Standard American Diet (SAD) will try to tell you that you must eat carbohydrates, often promoting bread products and fortified cereals in order to prevent vitamin B3 deficiency. While is it is true that high-carb sources of vitamin B3 are abundant and easy to find (bread, cereals), there are several other sources of vitamin B3 that are no-carb or low-carb.
Examples include the following:
• Anchovies, canned (2-1/2 oz): 19 NE
• Tuna, cooked or canned (2-1/2 oz): 10-20 NE
• Liver (beef, pork, chicken, turkey), cooked (2-1/2 oz.): 10-17 NE
• Salmon, cooked or canned (2-1/2 oz.): 11-17 NE
• Chicken leg, cooked (2-1/2 oz.): 8-15 NE
• Pork chop, cooked (2-1/2 oz): 6-14 NE
• Sardines, canned in oil (2-1/2 oz.): 7 NE
• Peanuts, without shell (1/4 cup): 7 NE
• Mushrooms (1/2 cup): 6 NE
• Cheddar cheese (1-1/2 oz.): 3-4 NE
• Egg, cooked (2 large): 3 NE
For comparison, ¾ cup of cooked oatmeal contains only 4 NE of Vitamin B3. Organ meats, fish, and other seafoods are by far the best dietary sources of Vitamin B3. There is no need to eat carbs, or even take supplements, in order to meet or exceed your body’s daily requirements for Vitamin B3. However, if you do not eat organ meats, fish or seafood on a regular basis, you may need to consider taking a supplement.
Stay tuned for our next article, discussion Vitamin B5, also called Pantothenic Acid.