Vitamina B3 cunoscută sub numele de niacina, acid nicotinic, vitamina PP (din engl. Pellagra Preventer), nicotinamida, acid nicotinic, vitamina antipelagroasă este o vitamină solubilă în apă, care împreună cu celelalte vitamine B, constituie un factor important în hrănire.
Se comportă ca o coenzimă, participă activ la metabolismul proteinelor, glucidelor, lipidelor şi este de mare ajutor pentru sănătatea şi dezvoltarea multor organe ale corpului, cum ar fi ochii, pielea, părul, sistemul nervos, circulator, digestiv şi sistemul imunitar.
Niacina este singura vitamină care poate fi produsă în organism din triptofan (unul din cei 20 aminoacizi esenţiali organismului), în prezenţa altor nutrienţi. Organismul nostru poate transforma niacina în niacinamidă.
Previne obezitatea şi menţine silueta dorită, deoarece triptofanul este aminoacidul care imprimă alimentelor un indice mare de saţietate. Alimentele bogate în triptofan sunt recomandate în curele echilibrate de revenire la greutatea normală.
Vitamina B3 conţine nicotiamide care combat stările de angoasă, anxietate şi ajută la lupta contra alergiilor solare şi acid nicotic care scade nivelul colesterolului rău (LDL) şi al trigliceridelor reducând astfel riscul de maladii cardiovasculare, dar în acelaşi timp crescând nivelul colesterolului bun (HDL). De asemenea scade tensiunea arterială.
Alte beneficii a vitaminei B3
- este un factor antipelagros de primă importanţă;
- furnizează energie pentru toate reacţiile chimice din organism;
- favorizează circulaţia cerebrală şi coronariană prin dilatarea vaselor de sânge;
- ajută la permeabilitatea vasculară, tonusul şi elasticitatea vaselor;
- ameliorează migrenele, diminuiază durerile ulceroase, întăreşte muşchii;
- stimulează secreţia gastrică şi eliminarea bilei, combate halena;
- ajută la asimilarea fierului, influenţează starea de spirit;
- serveşte la buna funcţionare a sitemului nervos şi a tractului gastro-intestinal;
- stimulează sinteza hormnilor sexuali şi menţine o bună sănătate a tegumentelor;
- ajută la troficitatea şi buna funcţionare a pielii, mucoaselor, tubului digestiv şi sistemului osos;
- contribuie la refacerea celulelor pielii capului şi a rădăcinii părului;
Surse de vitamina B3: unt de arahide, arahide prăjite, lapte (ideal cu mămăligă), nuci, ton, somon, sardine, pește-spadă, halibut, drojdie, germeni de grâu, poduse integrale, ficat, carne slabă (piept de pui sau de curcan), mazăre, fasole, soia, cartofi, sparanghel, morcovi, broccoli, varză, roşii, ardei, hrişcă, ouă, polen, lăptişor de matcă, miere, alge, avocado, smochine, curmale, portocale, banane, prune. Este bine să consumi cât mai multe proteine vegetale. Slănina, ceapa şi fructele uscate nu conţin niacină. În porumb vitamina B3 este neasimilabilă.
Prin gătirea în apă a alimentelor se pierde o parte de niacină, aşa că este bine să găteşti pe abur sau la cuptor şi să amesteci cât mai multe legume pentru a beneficia din plin de conţinuţul lor vitaminic. Cu metoda de gătit iCook Vitalok legumele păstrează mai multe substanțe nutritive și sunt mai gustoase.
Deficitul vitaminei B3 poate duce la: dermatită severă, uscăciunea pielii, hiperpigmentare, iritaţie roşiatică solzoasă, sensibilizarea pielii la acţiunea luminii solare, leziuni dermatologice de tip “colier” la baza gâtului, pelagră (deficit de vitamina B3 şi triptofan).
Carenţa niacinei mai poate duce la: boala Hartnup (boală nutriţională ereditară identificată în anii ’50 de familia Hartnup din Londra), degerături, sudura degetelor, afte, herpes, acnee, prurit, tendinţa de sângerări şi tulburări de coagulare (hemofilie), dureri menstruale, tulburări circulatorii periferice, diminuarea reflexelor, senzaţie de rău general, ameţeli, anemie, apatie, slăbire, somnolenţă, insomnie, cefalee, vertij, tulburări digestive (diaree, colon iritabil), enterocolită, indigestie, iritabilitate, agresiune, neîncredere în forţele proprii, confuzie mentală, diferite psihoze, depresie, anxietate, amnezie, stări delirante, hipertensiune arterială, ateroscleroză, artrită, gută, poliartrită reumatoidă, osteoartrită, cataractă, respiraţie dificilă, alcoolism, stres, boala Alzheimer şi declinul cognitiv legat de vârstă, scleroză în plăci, HIV / SIDA, etc.
În cazurile în care afecţiunea rămâne netratată poate cauza decesul. Sinteza niacinei este deficitară în sindromul carcinoid din cauza dificultăţii triptofanului de a produce serotonina (hormonul fericirii).
Eficienţa vitaminei B3 creşte la asocierea cu vitamina B1, B2, B5, B6, B12, B15, şi C, iar lipsa acestor vitamine ajutătoare pot creşte pierderea vitaminei B3 în urină. Ideal este să foloseşti suplimente alimentare naturale, care să conţină multivitamine sau complexul de vitamine B, unde dozajul este bine echilibrat.
Între vitaminele B2, B6 şi niacină este o strânsă legătură datorită metabolismului triptofanului. 60 de miligrame de triptofan generează aproape 1 miligram de niacină.
În combinaţie cu vitamina C este utilizată ca substitut al somniferelor, ca tranchilizant în schizofrenie, alcoolism, migrene.
Este indicată în curele de dezintoxicare ale alcoolicilor, fumătorilor şi celor care se droghează.
Duşmanii vitaminei B3: alcoolul, zahărul, alimente ce conţin fibre, apa, medicamente ca sulfamide, somnifere, penicilina, aspirina, estrogenul, etc. Este stabilă la căldură, aciditate, alcalinitate, lumină şi oxidare.
Sfaturi utile
- consultă medicul dacă ţi-a prescris un tratament medicamentos, în special pentru chimioterapie sau colesterol;
- nu lua niacină simultan cu medicamentele;
- dacă ai bufeuri un pahar de apă te va ajuta;
- evită niacina dacă suferi de boli hepatice, gută, ulcer gastric;
- foloseşte creme de protecţie solară;
- nu da niacină animalului de companie deoarece-i provoacă disconfort.
Dacă ai accesat pentru prima dată acest site, te invit să completezi formularul din partea dreaptă şi să te abonezi. În acest mod voi putea să te anunţ, atunci când postez noi materiale de valoare şi când lansez diverse concursuri.
Îmi poţi spune într-un comentariu care este opinia ta legată de acest articol 
şi ce faci tu pentru a beneficia din plin de vitamina B3?
Dacă tu crezi că celor din jurul tău le-ar fi utile aceste informaţii, te rog să dai Like & Share şi să recomanzi cu toată încrederea acest site: http://revitalizeazasanatatea.ro/, sau această pagină: https://www.facebook.com/pages/Revitalizeazasanatatea/359907480792123?ref=hl
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