According to the Australian Institute of Health and Welfare, 1 in every 2 people has chronic health conditions. To make sure you are not one of them, take a step further to look after yourself. One such self-care method is eating right.
If you want to improve your overall health and age better, start adding NAD-rich foods to your diet. This can be a natural source to feel more energized and youthful. Which foods contain NAD? Let’s explore.
Learn More Ways to Naturally Increase NAD+.
Why Is NAD+ So Important?
NAD+ is a tiny but mighty molecule found inside every cell of your body. Its main function is to convert energy from your food and provide it to your body. This tiny molecule also fixes damaged DNA and protects your cells from everyday wear and tear.
As we get older, our natural levels of NAD+ start to drop. That’s why finding ways to boost NAD+ naturally is so helpful.
A lot of people are turning to supplements. But, fun fact: your body can actually make NAD+ on its own if you eat the right foods. Foods naturally rich in NAD or its building blocks, like NMN, can give your body the fuel.
14 NAD-Rich Foods To Add To Your Diet
Here’s a list of NAD+ boosting foods you can start adding to your meals today.
Edamame (Young Soybeans)
Call these little green beans energy boosters. They’re one of the best foods high in NAD. You can get up to 1.88 mg of NMN per 100g. Plus, they’re high in plant protein, fibre, and antioxidants. You can have them steamed with a bit of salt. Or toss them into salads for a tasty and light snack.
Avocado
Avocados are incredible for your body and skin health. And the creamy goodness adds to why you should eat them every day. They contain healthy fats, vitamins, and up to 1.6 mg of NMN per 100g. You can make yourself an avocado toast, add pieces to your salad or blend a few chunks with your smoothie.
One of the best picks to have daily, if you're wondering what foods are high in NAD.
Broccoli
Another star on the list of foods rich in NMN is the humble broccoli. It contains up to 1.12 mg per 100g. You get NAD along with fibre, vitamin C, and anti-inflammatory compounds. Just saute your broccoli lightly with olive oil or lightly steam it to preserve nutrients.
Cucumber (Peel and Seeds)
Surprisingly, cucumber peel and seeds contain a decent amount of NMN. Have one every day, and you can get around 0.65 mg per 100g. Cucumbers are a light snack to eat every day. Refreshing, hydrating, and super low-calorie if you’re on a diet. Just remember to keep the skin on for the most benefit.
Cabbage
Affordable, crunchy, and full of goodness! Cabbage contains up to 0.90 mg of NMN per 100g. Munch on them raw in slaws, salads, or cook them with other vegetables as a soup or stir fry. You can get plenty of vitamin K and fiber along with NAD compounds.
Tomato
You can get about 0.30 mg of NMN per 100g from red, ripe tomatoes. This is a food that is naturally high in lycopene. Lycopene is a powerful antioxidant linked to heart health. You can roast them for pasta, slice them raw, or simmer them into sauces.
Mushrooms
Different mushroom types vary, but some can offer up to 1.01 mg of NMN per 100g. They also provide vitamin D, selenium, and immune-supporting compounds. Sauté them or add to soups, pastas, or grain bowls.
Shrimp
If you enjoy seafood, shrimp is a lean protein source that contains around 0.22 mg of NMN per 100g. It’s quick to cook, low in fat, and rich in essential nutrients like B12 and zinc.
Lean Beef
Lean cuts of beef can give you up to 0.42 mg of NMN per 100g. You also get a rich source of iron, B vitamins, and protein. Look for grass-fed if you can. Then, grill, roast, or pan-sear beef cuts for a delicious and nutrient-rich meal.
Milk (Cow’s Milk)
Milk contains around 1.0 mg of NMN per litre. It’s also packed with calcium, vitamin D, and protein. Australians consume about 97 litres of milk per person each year. So, if you’re drinking milk, you already have a NAD-friendly staple in your diet.
Tuna
Tuna is high in protein and can help support further NAD+ production in your body. Having tuna in a sandwich, in salads, or cooked can be a great source of B vitamins and selenium. Choose wild-caught or canned in water for a healthy option.
Salmon
Salmon is one of the best foods rich in NAD and omega-3 fatty acids. It promotes brain health and improves NAD+. It has high niacin (vitamin B3) content, which stimulates NAD production.
Berries (Blueberries, Strawberries)
Berries contain antioxidants that protect NAD+ from damage. It also contains tracts of NMN. Apart from being anti-inflammatory, berries are delicious and easy to munch on. You can make yogurt bowls or smoothies with all sorts of berries.
Dark Chocolate
We have good news for chocolate lovers. If you can find high-quality dark chocolate, eat a small amount of it daily. The best ones come with 70% cocoa or even higher. These contain flavonoids and polyphenols, which help in mitochondrial health and NAD+ production.
Can You Get Enough NMN From Food Alone?
Realistically, the amount of NAD in these foods is relatively low. Especially, if we are to compare what's used in clinical research. To match the NMN in some supplements (like 250–500 mg), you’d need to eat kilos of broccoli or drink litres of milk.
To get the real benefits and in the long run, make a diet with a variety of foods. Add NAD-rich foods as well. Along with your diet, incorporate NMN supplements that can increase NAD+ production in your body.
Final Thoughts
With Australia’s aging population, it’s more important than ever to focus on natural ways to stay healthy. Including NAD-rich foods in your diet is an easy way to support your body’s energy, repair, and longevity.
Next time you’re at the grocery store, consider picking up some edamame, avocados, broccoli, or mushrooms. And shop for NMN supplements online to get the most out of your NAD-rich diet.
