The daily requirement of nicotinic acid per day is 15 to 25 mg for adults and 5 to 20 mg for children. As always, it also depends on age, gender and physical activity.
If you look on tables, it will become clear that it is not easy to receive 20 mg of vitamin B3 in a day. Fortunately, it can be synthesized by our organism from tryptophan (one of the amino acids) and by the intestinal microflora.
Hypovitaminosis usually occurs as a result of lingering deficiency of nicotinic acid, lack of other vitamins and complete proteins (for example in countries where the diet is based mostly on corn). B3 deficiency is characteristic of many diseases: hypertension, atherosclerosis, liver and thyroid gland diseases, cholecystitis, stomach ulcer, gastritis and rheumatism.
Deficiency of nicotinic acid leads to weakness in the whole body, fatigability, indifference, digestion disorders and loss of appetite. Sometimes it is followed by nausea and diarrhea. One of the symptoms of acute avitaminosis (pellagra) is the feeling of bitterness, dryness and burning in your mouth. The tongue becomes bigger and swollen, skin and mucous membranes are inflamed.
In our organism nicotinic acid is responsible mostly for carbohydrate, cholesterol and protein metabolism. It also influences formation of skin and participates in the nervous system functioning.
Vitamin B3 widens small blood vessels and reduces spasms, facilitating heart functioning and normalizing the pressure. It also influences secretion and acidity of gastric juices, thyroid gland, intestine, and helps to restore the liver.
In the process of cooking, an average of 15% of vitamin contained in vegetables and up to 30% of vitamin contained in meat products is lost.
Vitamin contains in pineapple, mango and beans.
Text: from the book A.Eddar "Treatise of nutrition". Interpreter: Liza Dukhova