Vitamin B3: Benefits, Deficiency, and Food Sources

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 Vitamin B3: Benefits, Deficiency, and Food Sources When we talk about staying healthy, vitamins play a big role in keeping our body strong and energized. One of these essential vitamins is Vitamin B3, also known as niacin. This important nutrient helps our body in many ways and is especially important for energy, skin, and brain health. Let's explore what Vitamin B3 does, how we can get it from food, and what happens if we don’t get enough. What is Vitamin B3? Vitamin B3 is a water-soluble vitamin, which means our body doesn’t store it, and we need to get it regularly from food. It comes in three forms: Niacin (nicotinic acid) Nicotinamide (niacinamide) Inositol hexanicotinate (a slower-release version often found in supplements) This vitamin helps convert the food we eat into energy. It supports the function of the digestive system, skin, and nerves. It also helps improve circulation and lower cholesterol levels. Benefits of Vitamin B3 1. Boosts Energy Production Vitamin B3 plays...
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Dietary Approaches to Stop Hypertension

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 DASH 

Dietary Approaches to Stop Hypertension

DASH" (Dietary Approaches to Stop Hypertension)  is a flexible and balanced diet plan that helps to create a heart-healthy eating lifestyle.


The DASH eating plan requires no special foods and instead it  provides daily and weekly nutritional goals. This plan recommends:


Eating vegetables, fruits, and whole grains ,Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils.

Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils

Limiting sugar sweetened beverages and sweets.

Based on these recommendations,   DASH eating plan targets for a 2,000-calorie-a-day diet.


The DASH eating plan is easy to follow using common foods available in your grocery store. The plan includes daily servings from different food groups. The number of servings you should have depends on your daily calorie (energy) needs.


To figure out your calorie needs, you need to consider your age and physical activity level. If you want to maintain your current weight, you should eat only as many calories as you burn by being physically active. This is called energy balance. 


If you need to lose weight, you should eat fewer calories than you burn or increase your activity level to burn more calories than you eat.


The DASH diet will help you change your eating habits with little effort and no guesswork.


 Eat natural, unprocessed foods like

fruits, vegetables, whole grains, and

nuts.


 Make olive oil your primary source of dietary fat


 Reduce the consumption of red meat

(Monthly)


 Eat little to moderate amounts of fish and white meat (Weekly)


 Drink a moderate amount of wine (up to

one to two glasses per day for men and

up to one glass per day for women 

For those who drink wine )


Just one day of your new lifestyle and you'll wonder how you ever managed without it!


The DASH diet is based on two scientific

studies coordinated by the U.S. National Heart, Lung, and Blood Institute that revealed the importance of lowering your daily sodium intake. 


Did you know that the average American diet includes up to 7,000-10,000 mg of sodium a day? And most of this sodium comes from processed foods and meals

eaten on the go.


Believe it or not, but the salt shaker only supplies about 10% of the salt in your diet.


DASH plate (your daily intake must be comprising on this plate )

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