La Vitamina B3 (PP)
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La vitamina B3, o niacina, anche nota come PP fa parte delle vitamine cosiddette idrosolubili, quelle che non possono essere accumulate nell’organismo, ma devono essere regolarmente assunte attraverso l’alimentazione. E’ fondamentale per la respirazione delle cellule. Favorisce la circolazione sanguigna, funge da protettivo per la pelle, ed è utilissima nel processo di digestione degli alimenti. Importante nella lotta al colesterolo LDL e aiuta a concentrarsi.
In quali alimenti è presente la vitamina B3?
La vitamina B3, è molto abbondante soprattutto nelle carni. E’ infatti contenuta nelle carni bianche, ma anche negli spinaci, nelle arachidi, nel fegato di manzo, nel lievito di birra e in alcuni pesci come il salmone, il pesce spada e il tonno. Il fabbisogno giornaliero varia a seconda del sesso: 14 mg per le donne adulte e 18 mg per gli uomini adulti. Una sua carenza è difficile seguendo una dieta normale. Provoca mal di testa, nausea e irritabilità. Ma anche perdita generale del tono muscolare e cattiva digestione. Un eccesso di vitamina B3 può portare a prurito, nausea, mal di testa, diarrea, vampate e dolore all’addome.
Una integrazione di B3 può essere utile in alcuni casi. Persone anziane, soggetti che svolgono attività lavorative particolarmente faticose, chi pratica sport a livello professionistico, chi abusa di alcol o di stupefacenti o chi ha subito ustioni estese su buona parte del corpo, possono trarre vantaggio da una assunzione extra di questa vitamina.
Dai una lettura anche all’articolo “i micronutrienti“
Fonte: Humanitas.it
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