营养素知识: Niacin (Vitamin B3)

LogixPath Chef 首页 > 食品标签上的营养素 > 营养素知识

营养成分主要信息
营养素名称:	Niacin (Vitamin B3)
营养素类别:	Vitamins and Other Components
计量单位:	mg
概要:	Niacin is also called Vitamin B₃. Its primary function is to turn food into energy. It also helps to keep body nervous system, digestive system and skin healthy.
营养素功效:	As coenzyme, Niacin is involved in many biological reactions, including intracellular respiration and fatty acid synthesis. It involves over 400 biochemical reactions in the body, mainly related to obtaining energy from the food. Niacin is stored in various body tissues. Its key functions include: • Is central in energy-transfer reactions, especially the metabolism of glucose, fat, and alcohol. • Nervous system function: play a role in cell signaling and protect against neurological degeneration • Digestion • Play a role in making and repairing DNA • May help boost good HDL cholesterol level and modestly lower bad LDL cholesterol • May reduce blood pressure Niacin has two chemical forms: • Nicotinic acid, from foods eaten • Nicotinamide (niacinamide), converted from nicotinic acid and the major form of niacin in the blood Niacin can also be made in the body from an essential amino acid tryptophan. As a B vitamin, Niacin is water-soluble. Water-soluble vitamin moves directly into the blood, and not well stored in the body.

Niacin Chemistry Structure

Niacin Rich Foods

食物来源

• Fish, such as tuna and salmon
• Poultry, such as chicken breast and turkey
• Liver
• Meats, such as beef and pork
• Some types of nuts and seeds, such as peanuts, sunflower seeds
• Mushrooms, such as enoki, maitake, king oyster, beech mushrooms.
• Enriched grain products (e.g., bread, cereal, pasta, rice)
• Whole-grain (niacin absorption rate is ~30% from unfortified cereal grains)
• Potatoes

Notes:
1. Niacin is less vulnerable to losses during food preparation and storage than other water-soluble vitamins.
2. In addition to the niacin intake from above foods, your body can also generate small amount of niacin from tryptophan, an amino acid in proteins from foods like turkey and meats.
3. Iron, riboflavin, vitamin B6 can help convert tryptophan to niacin.

富含营养素食物示例: Niacin (Vitamin B3) 查阅更多主要食物来源
	食物描述	营养含量¹	每日需量%²
	Fish, tuna, yellowfin, fresh, cooked, dry heat 类别: Finfish and Shellfish Products 类似食物: tuna fish	22.07 mg	137.94%
	Beef, variety meats and by-products, liver, cooked, braised 类别: Beef Products 类似食物: beef liver	17.525 mg	109.53%
	Peanuts, spanish, oil-roasted, without salt 类别: Legumes and Legume Products 类似食物: spanish peanut	14.933 mg	93.33%
	Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled 类别: Poultry Products 类似食物: cooked chicken breast	12.133 mg	75.83%
	Pork, ground, 96% lean / 4% fat, cooked, crumbles 类别: Pork Products 类似食物: cooked ground pork	11.05 mg	69.06%
	Corn flour, masa, enriched, white 类别: Cereal Grains and Pasta 类似食物: corn flour	9.932 mg	62.08%
	Mushroom, enoki 类别: Vegetables and Vegetable Products	6.987 mg	43.67%

¹ 100克食物中的营养素含量
² 以FDA基于2000卡路里的饮食作为日需量参考

更多营养素信息
概要	Niacin is also called Vitamin B₃. Its primary function is to turn food into energy. It also helps to keep body nervous system, digestive system and skin healthy.
缺乏营养对健康的影响	Severe niacin deficiency can lead to disease pellagra and have these effects: • Dermatitis: Rough skin that turns red or brown in the sun • Diarrhea, Vomiting, or constipation • Dementia, or memory loss • Depression • Headache • Even death
超过上限对健康的影响	Niacin from nature foods is safe and will not cause adverse effects. However, excess intake of niacin (> 30mg) comes from dietary and pharmaceutical supplements and fortified foods may have adverse effects such as Flushing. With large dose of niacin intake, the additional adverse effects include: • Low blood pressure • Nausea and vomiting • Liver toxicity • Impaired glucose tolerance and high blood sugar levels • Blurred vision and fluid buildup in the eyes
参考资料	The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes NIH (National Institutes of Health) article: Niacin (Vitamin B₃) Healthline.com article: 5 Science-Based Benefits of Niacin (Vitamin B3) Nutrition Science Book: Understanding Nutrition by Ellie Whitney and Sharon Rady Rolfes

日需量年龄组	每日需量建议	日摄入量上限
幼儿1至3岁:	6 mg	10 mg
儿童4至8岁:	8 mg	15 mg
男性9至13岁:	12 mg	20 mg
男性14至18岁:	16 mg	30 mg
男性19至30岁:	16 mg	35 mg
男性31至50岁:	16 mg	35 mg
男性51至70岁:	16 mg	35 mg
男性71岁或以上:	16 mg	35 mg
女性9至13岁:	12 mg	20 mg
女性14至18岁:	14 mg	30 mg
女性19至30岁:	14 mg	35 mg
女性31至50岁:	14 mg	35 mg
女性51至70岁:	14 mg	35 mg
女性71岁或以上:	14 mg	35 mg
女性孕妇(18岁以上):	18 mg	35 mg
女性哺乳期(18岁以上):	17 mg	35 mg
FDA（基于2000卡路里的日常饮食）:	16 mg

	营养成分参考摄入量数据和营养成分知识来自于美国国立医学研究院2006年。膳食参考摄入量：营养需求基本指南。华盛顿特区:国家科学院出版社。National Academies' Institute of Medicine 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
	营养成分知识基于美国食品和药物管理局（USFDA）营养教育资源文章。 https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
	营养成分知识基于美国国立卫生研究院的膳食补充剂情况说明书(Dietary Supplement Fact Sheets)。 https://ods.od.nih.gov/factsheets/list-all
免责声明	此处提供的营养信息不应取代医疗建议。我们鼓励您与您的医疗保健提供者（例如您的医生）讨论对您的整体健康最有利的饮食需求。我们还建议您阅读本页提及的，但不限于，组织机构或专业参考文选或文章。此页面中的任何提及和参考链接并不代表我们对其服务和建议的代言（endorsement）。

查阅主要食物来源 | 食物营养成分查询 | 营养素搜索 | 了解食品标签上的营养素