Useful properties of vitamin B3, the content in products

Contents:

1. functions in the body

2. Which contains vitamin B3?

3. recommended daily dose of vitamin B3

4. Deficiency of vitamin B3

5. Causes of deficiency of vitamin B3

6. Excess vitamin B3

vitamin B3, also known asniacin, it relates to water-soluble vitamins.It occurs in two forms: in the form of nicotinamide, which is contained in animal products, and nicotinic acid contained in plant foods.The human body is able to synthesize niacin from the amino acid tryptophan.

functions in the body

One of the main functions of vitamin B3 is its active participation in the process of energy production.Thanks to him, formed in the body enzymes that affect the energy conversion process of carbohydrate.Niacin also supports the necessary blood glucose.This vitamin helps the body measured property to expend energy.

High doses of vitamin B3 protects pancreatic cells that synthesize insulin.Niacin lowers blood cholesterol and other fats in the body, making it a good preventive means a

gainst heart diseases.

Another important function of this vitamin is its participation in the development of fatty acids, which normalize the digestive system and improve appetite.Furthermore, the ability of niacin is known to positively affect the processes of splitting of proteins, carbohydrates and fats, synthetic red blood cells and the secretion of gastric juice and bile.

Niacin has a positive effect on the nervous and cardiovascular systems, improves blood flow to the body, lowers high blood pressure, ensures healthy skin, oral and intestinal mucosa.

should not forget about such an important function of niacin is involved in the development of sex hormones - estrogen, testosterone and progesterone.

Incredibly useful vitamin B3 hair.Niacin improves their nutrition and supply of hair follicles with oxygen.Vitamin B3 is a part of coenzymes that are involved in cell renewal and stimulate hair growth.Also, nicotinic acid is responsible for the formation of pigment, so a lack of vitamin B3 hair is fraught with the appearance of early gray hair.

Which contains vitamin B3?

Niacin is present in the plant products in the form of nicotinic acid in animal products which contain vitamin B3 in the form of nicotinamide.

Most contain vitamin B3 in foods such as meat, fish, milk, eggs, cheese, whole-grain cereals, buckwheat, wheat and rice bran, sunflower seeds, shelled sesame seeds, peanuts with shells, mushrooms, wheat and wheat flour coarsegrinding.

Vitamin B3 in the product is stable enough for long-term storage, drying, freezing, sunlight, acid and alkaline solutions.For any thermal treatment of vitamin B3 content in products is reduced by 5-40%.

recommended daily dose of vitamin B3

body's need for vitamin B3 varies depending on the age of the patient.Infants from birth to six months, it is not less than 2 mg per day;for children aged 7-12 months - up to 4 mg per day;kids from one to three years on a daily basis should be given at least 6 mg of vitamin;preschoolers 4-8 years - to 8 mg per day;and children between the ages of 9 to 13 years - at least 12 mg.The recommended daily dose of niacin for girls 14-18 years old is 16 mg and for boys of the same age - 14 mg.Adult women should take 16 mg, and men - to 14 mg of vitamin B3 per day.Pregnant and lactating women need a daily basis for at least 17-18 mg of niacin.

Deficiency of vitamin B3

Lack of niacin in the body can lead to serious malfunction.Signs of deficiency of this vitamin may include the following symptoms:

  • fatigue, lethargy and apathy;
  • insomnia;
  • irritability;
  • loss of appetite and body weight;
  • headaches and dizziness;
  • palpitations;
  • decreased immunity;
  • constipation;
  • pallor and dry skin.

Lack of vitamin B3 is fraught with hair dry scalp, brittle hair and the appearance of early gray hair.

Prolonged lack of niacin often becomes a cause of pellagra.Symptoms of this disease are:

  • increased blood pressure;
  • frequent diarrhea (3-5 times per day or more);
  • decreased appetite, heaviness in the stomach;
  • heartburn;
  • weakness, headaches, ringing in the ears;
  • excessive salivation and a burning sensation in the mouth;
  • cracks in the language;
  • swelling of the lips and the appearance of cracks on them;
  • appearance of red spots on the neck, face, elbows and wrists;
  • emergence of feelings of numbness and tingling in the extremities;
  • unsteady gait.

Causes of deficiency of vitamin B3

Lack of vitamin B3 is most often seen in the elderly.The reason for this lies in reducing the rate of metabolism and the deterioration of the body's ability to absorb the nutrients contained in the foods.

At risk also includes:

  • pregnant and lactating women;
  • patients with chronic diseases;
  • people exposed to stress;
  • patients with congenital metabolic disorders of the nature substances;
  • person prone to excessive consumption of alcohol and drugs;
  • supporters of diets that restrict your calorie intake.

Excess vitamin B3

Excessive consumption of foods rich in niacin can lead to excessive content of vitamin B3 in the body.This phenomenon is accompanied by the following symptoms:

  • presyncopal state or fainting;
  • blurred vision;
  • yellowing of the whites of the eyes and skin;
  • indigestion;
  • headaches;
  • nausea, heartburn and vomiting;
  • darkening of the urine or feces;
  • skin rash, itching.

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