Usually a person gets this vitamin from a daily diet, so it is important to track that in the daily menu food it was in sufficient norm. For infants, this rate ranges from 1.7 to 5.7 mg, for children from year to 13 years — 8-12 mg, for adolescents from 14 years and adults — 20 mg, for pregnant women and lactating women — 25 mg per day.
The need of the body in vitamin B3 may increase with:
This contains vitamin B3 in kidneys and liver, meat, mushrooms, beans, beets, pineapples, buckwheat, rzhan bread and other food products.
It is very large in large quantities, it contains in spicy and medicinal herbs: alfalfa, burdock, chamomile, ginseng, hop, horsetail, nettle, parsley, mint, clover, sage, sorrel and others.
In the product industry, it is also used as a food additive E375.
-Rezhi beer dry
-Rezhi bread dry
Red Beef, Sheep, Chicken
-Have the subcellular
Wheat, crude wheat
-Hleb from coarse grinding grains
-Good fresh or dry
The list is not complete, there are still many products of both vegetable and animal origin, which contains this vitamin, but in less low proportions.
So from legume crops, it is absorbed by the body much better than from corn and grain crops.
The record holder on the Vitamin B3 contained mushroom is a kindercant (93 mg per 100 gr. Product). In addition, the boletine contains a large number of easily friendly amino acids, useful fats, salts, potassium, phosphorus, vitamin A, B1 and C.
And in nutrition, the broth from the boletus is not inferior to meat. It is very important — this mushroom should not use people with liver and kidney diseases.
Also, a large amount of vitamin B3 is contained in beer yeast, but you should not immediately throw and abuse beer, beer yeast can be simply purchased in a pharmacy, as alcohol and sweets reduce the assimilation by the human body vitamin B3.
Bacteria contained in the intestine of a person under certain conditions (the presence of tryptophan — an indispensable amino acid and vitamins B2 and B6 in sufficient quantities) can produce vitamin B3 on their own.
In order not to have health problems and did not bother avitaminosis, it is necessary to observe the power mode and ensure that the diet would have products containing many vitamins and micro-macroelements. Preferences need to give greens, fruits, vegetables and meat products prepared for a pair or grill. Then problems with health and lack of vitamins can be easily avoided.
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