{"id":674,"date":"2018-11-02T12:51:30","date_gmt":"2018-11-02T10:51:30","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=674"},"modified":"2019-05-20T20:07:52","modified_gmt":"2019-05-20T17:07:52","slug":"vitamina-b3-beneficii-proprietati-si-surse-alimentare","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/vitamina-b3-beneficii-proprietati-si-surse-alimentare\/","title":{"rendered":"Vitamina B3 &#8211; beneficii, proprietati si surse alimentare"},"content":{"rendered":"<p><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-675\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/11\/peste-somon-vitamina-b3-500x333.jpg\" alt=\"peste somon continut vitamina B3\" width=\"500\" height=\"333\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/11\/peste-somon-vitamina-b3-500x333.jpg 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/11\/peste-somon-vitamina-b3.jpg 640w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamina B3 cunoscuta adesea si sub denumirile de <\/span><b>acid nicotinic<\/b><span style=\"font-weight: 400;\">, <\/span><b>niacina <\/b><span style=\"font-weight: 400;\">sau <\/span><b>vitamina PP<\/b><span style=\"font-weight: 400;\"> (Pellagra Preventer) este sursa de care organismul are nevoie pentru sustinerea proceselor genetice, dar si pentru procesarea grasimilor in corp. Iti prezentam tot ce trebuie sa stii despre <\/span><b>consumul de Vitamina B3<\/b><span style=\"font-weight: 400;\">, care sunt beneficiile, proprietatile, dar si doza recomandata!<\/span><!--more--><\/p>\n<h2><span style=\"font-weight: 400;\">Istoricul al vitaminei B3<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Descoperita la Serviciul de Sanatate Publica din SUA, la inceputul anilor 1900, vitamina B3 sau niacina era raspandita datorita beneficiilor sale pentru boala \u201cpelagra\u201d, mai exact pielea crapata, decolorata sau solzoasa, dar si pentru probleme digestive ori slabiciunea corporala. Atunci, Serviciul de Sanatate Publica i-a gasit utilitatea, facand legatura intre gradul de raspandire al bolilor si dieta care avea la baza consumul de porumb. Dupa cativa ani, vitamina B3 era identificata ca nutrientul care lipseste din dieta zilnica, in special pentru oamenii care se hraneau cu paine din porumb, iar in Romania, cu mamaliga.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Termenul de niacina, care a fost inlocuit cu cel de <\/span><b>vitamina B3 <\/b><span style=\"font-weight: 400;\">este de fapt termenul inlocuitor care are in vedere mai multe forme chimice ale vitaminei. Formele sunt: acidul nicotinic si niacinamida, nume care s-au obtinut in urma mai multor studii de cercetare in ceea ce priveste consumul de tutun, de la inceputul anilor 1930.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-677\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/11\/salate-500x334.jpg\" alt=\"salate\" width=\"500\" height=\"334\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/11\/salate-500x334.jpg 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/11\/salate.jpg 640w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<h2><span style=\"font-weight: 400;\">Ce vei afla in acest articol despre vitamina B3<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#cum_functioneaza_vitamina_b3\"><span style=\"font-weight: 400;\">Cum functioneaza vitamina B3<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#deficitul_vitaminei_b3_simptome\"><span style=\"font-weight: 400;\">Deficitul vitaminei B3 &#8211; simptome<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#beneficii_vitamina_b3\"><span style=\"font-weight: 400;\">Beneficii vitamina B3<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#doza_zilnica_recomandata\"><span style=\"font-weight: 400;\">Doza zilnica recomandata<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#surse_alimentare_de_vitamina _b3\"><span style=\"font-weight: 400;\">Surse alimentare de vitamina B3<\/span><\/a><\/li>\n<\/ul>\n<h2><span id=\"cum_functioneaza_vitamina_b3\"><span style=\"font-weight: 400;\">Cum functioneaza vitamina B3<\/span><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Membranele celulare sunt acizii care pot construi grasimea in organism si au nevoie de prezenta vitaminei B3 pentru sinteza lor, la fel ca si alte grasimi care au la baza hormoni steroizi. Niacina este necesara pentru producerea de colesterol de catre ficat, in timp ce vitamina a fost utilizata pentru scaderea colesterolului sanguin pentru persoanele care au un nivel crescut. Efectul de reducere a nivelului de colesterol datorat Vitaminei B3 apare in momentul in care este administrata o doza prea mare si o caracteristica chimica a vitaminei B3 ce nu are legatura cu prelucrarea grasimilor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Componentele materialului primar genetic din celulele noastre care poarta denumirea acid dezoxiribonucleic(ADN) au nevoie de vitamina B3 pentru fabricarea lor, iar deficitul de vitamina B3 a fost in legatura directa cu daunele genetice. Legatura dintre vitamina B3 si deteriorarea ADN-ului are o importanta majora in problemele cancerului si prevenirea acestei boli. Consumul de <\/span><a href=\"https:\/\/www.planteea.ro\/\"><span style=\"font-weight: 400;\">vitamina B3 <\/span><\/a><span style=\"font-weight: 400;\">este eficient in procesul de metabolizare al insulinei si normalizarea nivelului glicemiei. <\/span><\/p>\n<h2><span id=\"deficitul_vitaminei_b3_simptome\"><span style=\"font-weight: 400;\">Deficitul vitaminei B3 &#8211; simptome<\/span><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Deficitul de vitamina B3 din organism se poate asocia usor cu simptome precum slabiciunea generala si musculara, dar si lipsa poftei de mancare. Problemele digestive ori infectiile cutanate pot fi si ele asociate cu lipsa vitaminei B3 in corp.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cand ne referim la probleme digestive ori intestinale care declanseaza deficitul de vitamina B3 , amintim si diaree cronica, boala colonului iritabil, dar si boli inflamatorii intestinal. O parte dintre rezervele organismului de vitamina B3 sunt din conversia aminoacidului triptofan, iar deficitul aminoacidului poate crea si deficitul de vitamina B3. Acest deficit apare in momentul in care vorbim despre un aport insuficient de proteine, dar si de stres, traume fizice, febra indelungata sau consumul excesiv de alcool.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-680\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/11\/mic-dejun-500x373.jpg\" alt=\"mic dejun, suc de portocale, paine\" width=\"500\" height=\"373\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/11\/mic-dejun-500x373.jpg 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/11\/mic-dejun.jpg 640w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<h2><span id=\"beneficii_vitamina_b3\"><span style=\"font-weight: 400;\">Beneficii vitamina B3<\/span><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tratamentul cu vitamina B3 este benefic pentru ameliorarea mai multor tipuri de anormalitati ale lipoproteinelor. Consumul de niacina, pe langa beneficiul major de a reduce semnificativ colesterolul rau, acesta reduce si trigliceridele si nivelul de lipoproteine care au o densitate scazuta si creste nivelele de colesterol din lipoproteine care au o densitate crescuta.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vitamina B3 este recomandata si pentru tratarea tulburarilor lipidelor, sindromului metabolic, diabet, colesterol scazut.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cand este consumata in doze mai mari decat cele recomandate se pot remarca urmatoarele beneficii:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Niacina creste nivelul lipoproteinelor cu un procent de pana la 35%. In prezent, niciun alt tratament de larg consum nu are o eficienta atat de mare;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Reduce particulele de lipoproteine care au densitatea scazuta, acestea fiind si cauza aparitiei bolilor cardiace;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">In combinatie cu vitamina E, niacina are efecte benefice si pentru protectia inimia si preventia aparitiei bolilor cardiovasculare.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Vitamina B3 poate fi un adjuvant natural pentru prevenirea si tratarea mai multor afectiuni, printre care: Boala Alzhiemer, cataracta convulsiile, diabetul zaharat, depresia, halucinatii, dureri de cap, HIC\/SIDA, boli intestinale inflamatorii, insomnia, durerile menstruale, scleroza in placi, tulburari ale gustului si mirosului, hiperactivitatea, hipotiroidismul, osteoartrita, <\/span><\/p>\n<p><b>Poate trata impotenta<\/b><span style=\"font-weight: 400;\">. Niacina are capacitatea de a ajuta la cresterea hormonilor sexuali si este benefica pentru persoanele care sufera de tulburari sexuale precum potenta sau disfunctia erectila;<\/span><\/p>\n<p><b>Imbunatateste sanatatea mintala<\/b><span style=\"font-weight: 400;\">. Suplimentele pe baza de niacina pot fi un adjuvant natural impotriva tulburarilor mintale si ale altor afectiuni asociate cu acestea;<\/span><\/p>\n<p><b>Ofera energie<\/b><span style=\"font-weight: 400;\">. Vitamina B3 transforma proteinele, carbohidratii si grasimile in energia de care ai nevoie pentru o zi intreaga;<\/span><\/p>\n<p><b>Este o vitamina solubila<\/b><span style=\"font-weight: 400;\">. Vitamina B 3 este solubila in apa, fapt ce o face foarte usor de absorbit de catre organismul uman, iar daca este in exces, atunci se poate elimina prin procesul de urinare.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-681\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/11\/cura-medicament-doza-boala-500x333.jpg\" alt=\"cura medicament doza boala\" width=\"500\" height=\"333\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/11\/cura-medicament-doza-boala-500x333.jpg 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/11\/cura-medicament-doza-boala.jpg 640w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<h2><span id=\"doza_zilnica_recomandata\"><span style=\"font-weight: 400;\">Doza zilnica recomandata<\/span><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Doza zilnica necesara de vitamina B3 furnizata de Academia Nationala de Stiinte este urmatoarea:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pentru bebelusii pana in 6 luni &#8211; 2 miligrame;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pentru copiii cu varsta pana in 12 luni &#8211; 4 miligrame;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pentru copiii cu varsta intre 1 si 3 ani &#8211; 6 miligrame;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pentru 4-8 ani doza recomandata de 8 miligrame;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pentru baietii cu varsta intre 9 si 13 ani &#8211; 12 miligrame;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pentru barbatii de la 14 ani &#8211; 16 miligrame;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pentru fete cu varsta cuprinsa intre 9 si 13 ani &#8211; 12 miligrame;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pentru femei mai mari de 14 ani &#8211; 14 miligrame;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pentru femeile insarcinate doza recomandata este de 18 miligrame, iar pentru femeile care alapteaza, de orice varsta &#8211; 17 miligrame.<\/span><\/li>\n<\/ul>\n<h2><span id=\"surse_alimentare_de_vitamina _b3\"><\/span><span style=\"font-weight: 400;\">Surse alimentare de vitamina B3<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Niacina se regaseste intr-o gama variata de alimente. <\/span><b>Iata cateva exemple<\/b><span style=\"font-weight: 400;\">: ficat de vita, oua, lapte, curmale, drojdie de bere, oleaginoase, carne de porc, broccoli, morcovi, branezeturi, cartofi rosii, germeni de grau, produse din grau integral, somon la cuptor, piept de pui prajit, creveti fierti, cod prajit sau la cuptor, ciuperci, vinete coapte, spanac fiert, muschi de vita prajit, zmeura, conopida fiarta, fasole verde fiarta, pepene galben, seminte de mustar, <\/span><\/p>\n<p><b>Precautii<\/b><span style=\"font-weight: 400;\">: Dozele mult prea mari de niacina, peste 500 mg pot sa afecteze starea ficatului. Femeile insarcinate sau persoanele care sufera de diabet, guta, afectiuni ale ficatului sau glaucom nu trebuie sa consume alimente bogate in vitamina B3 deoarece niacina poate duce la cresterea nivelului de zahar din sange.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Este posibil, ca dupa ce consumi suplimente care au in compozitie niacina sa observi roseata la nivelul pielii, dar si senzatii de mancarile. Aceste simptome dureaza doar pentru cateva minute.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vitamina B3 cunoscuta adesea si sub denumirile de acid nicotinic, niacina sau vitamina PP (Pellagra Preventer) este sursa de care&hellip;<\/p>\n","protected":false},"author":15,"featured_media":788,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[13],"class_list":["post-674","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentatia","tag-featured"],"fimg_url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2018\/11\/48c5a6ee58eea0f9292e3d5db7426c8a.jpg","yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.0 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Vitamina B3 - beneficii, proprietati si surse alimentare - Blog Planteea<\/title>\n<meta name=\"description\" content=\"Vitamina B3: care sunt beneficiile acestei vitamine ce proprietati are pentru sanatatea noastra si din ce alimente luam vitamina B3. 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