Niacin is an essential and beneficial nutrient, a B vitamin that’s necessary for the health of your hair, skin, eyes, liver, and nervous system. It helps your body make hormones and metabolize carbohydrates, fats, and protein. But studies show that people who take prescription niacin, along with statins or another drug, called laropiprant, to combat high cholesterol, may be at risk for certain side effects, including bleeding, diarrhea, and gout. It seems much safer to get niacin—and reduce your risk for heart disease and strokes—from cholesterol-free foods, including fruit, mushrooms, nuts, and whole grains.

Women need around 14 milligrams of niacin a day. Men should shoot for 16 milligrams per day. You can get your recommended daily intake of niacin by eating a variety of great-tasting fruits, including passion fruit and avocados. One cup of whole purple passion fruit contains 3.5 milligrams of niacin, also known as B3, and 1 cup of yellow passion fruit juice contains 5.5 milligrams. An avocado has 3.5 milligrams of niacin, and yellow tomatoes and dates are also good sources of the B vitamin.

And if you like mushrooms, potatoes, peanuts, and peas, you’re in luck, because these healthful foods contain ample amounts of niacin. Here’s a breakdown of these and other B3 rich foods:

• 1/4 cup rice bran: 10 milligrams
• 1 cup grilled portobello mushrooms: 7.6 milligrams
• 3/4 cup bran flakes: 5 milligrams
• 2 tablespoonfuls of chunky, unsalted peanut butter: 4.4 milligrams (eating it between two slices of multi-grain bread adds another 3.3 milligrams)
• 1 cup stir-fried shiitake mushrooms: 3.8 milligrams
• 1 cup hash browns: 3.6 milligrams
• 1 cup boiled peas: 3.2 milligrams
• 1 cup cooked pearled barley: 3.2 milligrams
• 1 cup cooked long-grain brown rice: 3 milligrams
• 1 medium baked russet potato: 2.3 milligrams

Here’s a hearty recipe for nutrient-rich mushroom burger patties to get you started. (And if you want more vegan recipes, hundreds can be found here!)

Mushroom Burger Patties

1/2 lb. shredded portobello mushrooms with gills removed

1/2 lb. shredded crimini mushrooms

1/4 lb. shredded shiitake mushrooms with stems removed

1/4 lb. green bell pepper, seeded, minced, and strained

1/2 lb. minced, strained yellow onions

1/4 cup minced garlic

1 Tbsp. canola oil

1/4 cup parsley, washed and chopped

Salt and pepper, to taste

1/4 lb. falafel mix, dry

1 cup cooked oatmeal

• Clean the mushrooms with a clean, damp cloth—do not wash under running water.
• Sauté the bell peppers, onions, and garlic in the canola oil until soft and most of the moisture evaporates out, at least 10 minutes. Add the parsley and mushrooms and sauté until the mushrooms are soft, allowing more moisture to evaporate out. Season with salt and pepper, then allow to cool on a flat baking pan.
• Mix well with the falafel and oatmeal.
• Use a 4-oz. scoop to form patties. Place the patties on a flat baking pan and bake in a convection oven at 350°F for 15 minutes. Check for firmness and moisture content, baking an additional 5 to 10 minutes, if necessary. Let cool.
• Wrap each patty individually in plastic wrap and place in an appropriate storage container.
• Enjoy!

Makes 8 patties