{"id":71242,"date":"2024-11-12T06:53:00","date_gmt":"2024-11-12T04:53:00","guid":{"rendered":"https:\/\/covermagazin.com\/?p=71242"},"modified":"2025-04-10T14:01:54","modified_gmt":"2025-04-10T12:01:54","slug":"hrana-bogata-vitaminom-b3-niacinom-top-20-namirnica-koliko-je-vitamina-b3-dnevno-potrebno","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=71242","title":{"rendered":"Hrana bogata vitaminom B3 (NIACINOM), top 20 namirnica. Koliko vitamina B3 dnevno?"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/11\/Vitamin-B3_cover_portal.jpg\" alt=\"\" class=\"wp-image-71243\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/11\/Vitamin-B3_cover_portal.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/11\/Vitamin-B3_cover_portal-382x215.jpg 382w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hrana bogata vitaminom B3 (NIACINOM), top 20 namirnica. Koliko je vitamina B3 dnevno potrebno?<\/h2>\n\n\n\n<p>Niacin odnosno vitamin B3 je mikronutrijent, bitan za pravilan rad metabolizma, rad \u017eiv\u010danog sustava, za antioksidativnu za\u0161titu stanica\u2026<br>Niacin je esencijalni mikronutrijent \u0161to zna\u010di da ga se mora unijeti prehrano, te da ga tijelo ne proizvodi. Niacin spada u skupinu vitamina topivih u vodi, \u0161to zna\u010di da se ne skladi\u0161ti u tijelu, nego se vi\u0161ak izlu\u010duje.<\/p>\n\n\n\n<p>Vitamin B3 spada u vitamine B skupine, te je uklju\u010den u op\u0107e psihofizi\u010dko stanje tijela. Bitan je za normalan rad \u017eiv\u010danog sustava, djeluje na razinu energije, mo\u017ee pomo\u0107i u smanjivanju umora\u2026<\/p>\n\n\n\n<p>Vitamin B3 odgovaran je za brojne procese:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>djeluje na \u017eiv\u010dani sustav, poma\u017ee smanjiti stres i anksioznost<\/li>\n\n\n\n<li>razgra\u0111uje toksine unutar organizma i poma\u017ee tijelu da ih se rije\u0161i<\/li>\n\n\n\n<li>poma\u017ee regulaciji kolesterola<\/li>\n\n\n\n<li>ja\u010da stijenke krvnih \u017eila, te poti\u010de cirkulaciju<\/li>\n\n\n\n<li>koristan je za prevenciju Parkinsonove bolesti<\/li>\n\n\n\n<li>probavu<\/li>\n\n\n\n<li>zglobove &#8211; protuupalno djelovanje poma\u017ee kod problema sa zglobovima i artritisom<\/li>\n\n\n\n<li>ko\u017ea &#8211; poma\u017ee za\u0161titi ko\u017ee od stvaranja hiperpigemntacije, usporava procese starenja\u2026<\/li>\n<\/ul>\n\n\n\n<p>Manji nedostatak vitamina B3 odnosno niacina o\u010dituje se kroz umor, slabost mi\u0161i\u0107a, probleme s ko\u017eom, gubitak apetita, razdra\u017eljivost, anksioznost\u2026<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko vitamin B3 &#8211; niacina je potrebno dnevno?<\/h3>\n\n\n\n<p>Preporu\u010deni dnevni unos vitamina B3, niacina je 16 -18 mg za odrasle mu\u0161karce.<br>Preporu\u010deni dnevni unos vitamina B3, niacina je 14 mg za odrasle \u017eene.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preporu\u010deni dnevni unos niacina, vitamina B3 za djecu od 1 do 3 godine je 7 mg.<\/li>\n\n\n\n<li>Preporu\u010deni dnevni unos niacina, vitamina B3 za djecu od 4 do 6 godina je 8 mg.<\/li>\n\n\n\n<li>Preporu\u010deni dnevni unos niacina, vitamina B3 za djecu od 7 do 10 godina je 12 mg.<\/li>\n\n\n\n<li>Preporu\u010deni dnevni unos niacina, vitamina B3 od 11 do 14 godina je 17 mg.<\/li>\n\n\n\n<li>Preporu\u010deni dnevni unos niacina, vitamina B3 od 15 do 17 godina je 18 mg.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Hrana bogata vitaminom B3, niacinom &#8211; u kojim namirnicama ima najvi\u0161e vitamina B3, niacina<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vitamin B3 se u ve\u0107im koli\u010dinama nalazi u p\u0161enici, pivskom kvascu, kavi\u2026<\/li>\n\n\n\n<li>Niacinom je bogata hrana \u017eivotinjskog podrijetla, a posebno se isti\u010de gove\u0111a i june\u0107a jetra. Kuhana gove\u0111a jetra je prirodno bogata niacinom, jedna porcija gove\u0111e jetra zadovoljava skoro 100% dnevnih potreba dok porcija pile\u0107e jetra pokriva oko 70% dnevnih potreba.<\/li>\n\n\n\n<li>Pile\u0107a prsa &#8211; piletina op\u0107enito, a posebno pile\u0107a prsa dobar su izvor niacina, kao i nemasnih proteina. Pile\u0107i batak sadr\u017ei upola manje niacina od pile\u0107ih prsa, ali i dalje pokriva jednom porcijom preko 30% dnevnih potreba za niacinom. Vi\u0161e: <br><a href=\"https:\/\/covermagazin.com\/?p=68710\">PILETINA kalorije \u2013 Koliko kalorija ima pile\u0107i file, pohana, pr\u017eena piletina? Deblja li piletina?<\/a> i <a href=\"https:\/\/www.recepti.covermagazin.com\/?tag=piletina\">Jela s piletinom \u2013 Recepti<\/a><\/li>\n\n\n\n<li>Tunjevina &#8211; tuna je dobar izvor vitamina B3. Jedna porcija konzervirane tunjevine od 165 grama sadr\u017ei preko 100% dnevnih potreba za niacinom.<br>Vi\u0161e: <br><a href=\"https:\/\/covermagazin.com\/?p=55571\">TUNA i tunjevina iz konzerve kalorije \u2013 Deblja li tunjevina? Koliko tunjevine jesti?<\/a> i <a href=\"https:\/\/www.recepti.covermagazin.com\/?tag=tuna\">Tuna \u2013 Recepti<\/a><\/li>\n\n\n\n<li>Puretina &#8211; piletina sadr\u017ei vi\u0161e niacina od puretine, no i puretina je u vrhu po sadr\u017eaju vitamina B3. 100 grama puretine pokriva oko 50% dnevnih potreba za niacinom.<\/li>\n\n\n\n<li>Losos &#8211; losos j bogat brojnim makronutrijentima, kao i mikronutrijentima, me\u0111u kojima je i vitamin B3. 80-100 grama lososa pokriva 40-50% dnevnih potreba za niacinom.<\/li>\n\n\n\n<li>In\u0107uni &#8211; in\u0107uni su dobar na\u010din za raznovrsnu prehranu, kao i oboga\u0107ivanje prehrane niacinom. Jedan in\u0107un pokriva 5% dnevnih potreba za niacinom odrasle osobe.<\/li>\n\n\n\n<li>Svinjetina &#8211; nemasni dijelovi svinjetine, poput filea ili kotleta, dobar su izvor niacina. Jedna porcija svinjetine pokriva 40-50% dnevnih potreba za niacinom. Masnije meso svinjetine ima upola manje, te \u0107e porcija masnije svinjetine pokrivati 20-25% dnevnih potreba za vitaminom B3.<\/li>\n\n\n\n<li>Kikiriki &#8211; jedna \u017elica namaza od kikirikija pokriva 25-30% dnevnih potreba za niacinom. Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=60721\">KIKIRIKI kalorije \u2013 Deblja li kikiriki? Koliko kikirikija dnevno?<\/a><\/li>\n\n\n\n<li>Avokado je bogat niacinom, te op\u0107enito dobra namirnica za uklju\u010divanje \u010de\u0161\u0107e u prehranu. Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=60909\">AVOKADO kalorije \u2013 Deblja li? Koliko avokada dnevno?<\/a><\/li>\n\n\n\n<li>Integralna ri\u017ea &#8211; Porcija integralne ri\u017ee sadr\u017ei vitamina B3 za pokrivanje oko 15% dnevnih potreba. Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=44860\">RI\u017dA kalorije, bijela i integralna \u2013 Deblja li ri\u017ea?<\/a> i<br><a href=\"https:\/\/www.recepti.covermagazin.com\/?cat=22\">JELA OD RI\u017dE \u2013 Recepti<\/a><\/li>\n\n\n\n<li>Gra\u0161ak &#8211; gra\u0161ak s jednom porcijom od oko 150 grama pokriva 20% dnevnih potreba za vitaminom B3. Pro\u010ditajte i: <a href=\"https:\/\/www.recepti.covermagazin.com\/?tag=grasak\">Gra\u0161ak \u2013 Recepti<\/a><\/li>\n\n\n\n<li>Krumpir &#8211; jedan ve\u0107i krumpir pokriva 25% dnevnih potreba za niacinom. Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=55484\">KRUMPIR kalorije \u2013 Deblja li krumpir?<\/a> i <a href=\"https:\/\/www.recepti.covermagazin.com\/?p=22426\">30 fenomenalnih recepata kako pripremiti krumpir \u2013 Recepti<\/a><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Hrana bogata vitaminom B3, niacinom &#8211; u kojim namirnicama ima navi\u0161e vitamina B3, niacina &#8211; tablica<\/h3>\n\n\n\n<p>Kvasac 40,2 mg na 100 grama<br>P\u0161eni\u010dne mekinje 29,60 mg na 100 grama<br>Instant kava u prahu 24,80 mg na 100 grama<br>Losos 22,8 mg na 100 grama<br>Obrano mlijeko jogurt 21,00 mg na 100 grama<br>Tuna, svje\u017ea 18,5 mg na 100 grama<br>Kikiriki namaz 17,2 mg na 100 grama<br>Pahuljice p\u0161eni\u010dnih mekinja 16,00 mg na 100 grama<br>Sme\u0111a ri\u017ea 16,00 mg na 100 grama<br>Paprika, za\u010dinska 15,30 mg na 100 grama<br>Svinjska jetra 14,50 mg na 100 grama<br>Su\u0161ene gljive 14,10 mg na 100 grama<br>In\u0107uni 14,00 mg na 100 grama<br>Kikiriki 14,00 mg na 100 grama<br>Gove\u0111a jetra 13,50 mg na 100 grama<br>Pivski kvasac 11,20 mg na 100 grama<br>Puretina, prsa 10,80 mg na 100 grama<br>Piletina 9,45 mg na 100 grama<br>Tuna, konzervirana 9,92 mg na 100 grama<br>Chia sjemenke 8,68 mg na 100 grama<br>Integralna ri\u017ea 8,28 mg na 100 grama<br>Puretina, mljevena 8,09 mg na 100 grama<br>P\u0161eni\u010dno bra\u0161no 7,07 mg na 100 grama<br>Kobasice 7,06 mg na 100 grama<br>Suncokretove sjemenke 6,91 mg na 100 grama<br>Govedina, junetina odrezak, nemasno meso 6,88 mg na 100 grama<br>Bosiljak, su\u0161eni 6,90 mg na 100 grama<br>\u0160unka 6,50 mg na 100 grama<br>Janjetina 6,00 mg na 100 grama<br>Je\u010dmeno bra\u0161no 5,94 mg na 100 grama<br>Kukuruzno bra\u0161no, palenta 5,75 mg na 100 grama<br>Kadulja svje\u017ea 5,70 mg na 100 grama<br>Krumpirovo bra\u0161no 5,63 mg na 100 grama<br>Bulgur 5,18 mg na 100 grama<br>Pinjoli 4,47 mg na 100 grama<br>Bademi, svje\u017ei 3,77 mg na 100 grama<br>Lanene sjemenke 3,63 mg na 100 grama<br>Bademi, suhi 2,85 mg na 100 grama<br>Krumpir 2,50 mg na 100 grama<br>Suhi grah 2,30 mg na 100 grama<br>Blitva 1,80 mg na 100 grama<br>Brokula 1,80 mg na 100 grama<br>Ri\u017ea, bijela 1,43 mg na 100 grama<br>Mrkva 1,41 mg na 100 grama<br>Bra\u0161no 1,36 mg na 100 grama<br>Orasi 1,21 mg na 100 grama<br>Kelj 1,18 mg na 100 grama<br>Ra\u017eeno bra\u0161no 1,16 mg na 100 grama<br>Nektarina 1,12 mg na 100 grama<br>\u0160paroge 1,08 mg na 100 grama<br>Paprike 1,02 mg na 100 grama<br>Zob 0,99 mg na 100 grama<br>Breskva 0,80 mg na 100 grama<br>Raj\u010dica 0,80 mg na 100 grama<br>Dinja 0,69 mg na 100 grama<br>Brokula 0,63 mg na 100 grama<br>Banana 0,57 mg na 100 grama<br>\u0160pinat 0,51 mg na 100 grama<br>Batat 0,43 mg na 100 grama<br>Naran\u010da 0,42 mg na 100 grama<br>Zelena salata 0,37 mg na 100 grama<\/p>\n\n\n\n<p><strong>Pro\u010ditajte i:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"KhdCRotsq7\"><a href=\"https:\/\/covermagazin.com\/?page_id=33559\">Vitamini i minerali<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; 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visibility: hidden;\" title=\"&#8220;Ljekovito VO\u0106E I POVR\u0106E&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=26857&#038;embed=true#?secret=PZ3rCMko1y#?secret=wUiN9oUvk3\" data-secret=\"wUiN9oUvk3\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Hrana bogata vitaminom B3 (NIACINOM), top 20 namirnica. Koliko je vitamina B3 dnevno potrebno? Niacin odnosno vitamin B3 je mikronutrijent, bitan za pravilan rad metabolizma, rad \u017eiv\u010danog sustava, za antioksidativnu za\u0161titu stanica\u2026Niacin je esencijalni mikronutrijent \u0161to zna\u010di da ga se mora unijeti prehrano, te da ga tijelo ne proizvodi. Niacin spada u skupinu vitamina topivih [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":71243,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[160],"tags":[594],"class_list":["post-71242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitamini_i_minerali","tag-nutritivna-vrijednost-hrane"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71242","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=71242"}],"version-history":[{"count":6,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71242\/revisions"}],"predecessor-version":[{"id":71448,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71242\/revisions\/71448"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/71243"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=71242"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=71242"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=71242"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}