12 August

Vitamin B3 in food

Vitamin B3 found in varying amounts in almost all foods.Therefore, from a lack of vitamin B3 people suffer quite rare.vitamin B3 content of foods should be aware chtobŃ– control its flow in the body.

Vitamin B3 in food

1.

meat products;

2.

liver;

3.

Dairy products;

4.

sunflower seeds;

5.

peanuts;

6.

Kashi of uncrushed cereal (oats, corn, barley, etc.);

7.

beans and peas;Products containing vitamin B3, is especially rich in them - it is peas and soybeans, meat turkey.

Vitamin B3 was originally named RR, that is a warning pellagra.Now it is also called nicotinic acid, niacin, or vitamin B3.

The use of vitamin B3 at

pellagra Pellagra - very serious illness, which leads to neuro-psychiatric disorders, diarrhea, disorders of the skin and mucous membranes.To date, the disease is less common - it is the initial symptoms of niacin deficiency - is a pretty frequent occurrence.Studies show that the treatment of pellagra adults need between 500 mg and 1 g of vitamin B3, children - few

er.Norm for healthy individuals range from 15 to 20 mg.This problem you can solve this problem by drinking a glass of sour milk.

Signs of a lack of vitamin B3

If you notice that you have any symptoms such as fear, anxiety, insomnia, aggression, inability to focus on anything else, anger, if you started very quickly quickly put on weight, and conditionyour psyche is such that you recommend to go to a psychiatrist, you should change the diet.First of all, so that your diet consisted of foods that are rich in vitamins, particularly B3, B1, B2, B6, as well as A, C and others.

Nicotinic acid also is needed for the brain, can be compared with the calcium requirement for bones.Without it, the brain does not function well, a person loses memory, the ability to associations, insomnia.Very often, these symptoms are taken around for senility.Lack of vitamin PP observed in 13% of elderly people and 9% of women and 8% of men aged 18 to 60 years.

In order to avoid some health problems, particularly lack of niacin, need to eat, because proper nutrition provide us with a sufficient amount of vitamin V3i other B vitamins

minimum daily requirement of vitamin B3

Children up to 14 years andolder should receive per day approximately 15 mg, adult, to do light physical work - 15 mg if the hard - 20 mg, very heavy, then 25 mg.Pregnant women and nursing mothers should eat about 25mg per day.