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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Cinnamon and its Health Benefits

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Cinnamon and Its Health Benefits



Cinnamon is a sweet but pungent spice that is derived from the inner bark of the branches of wild cinnamon trees, which grow in tropical areas across Southeast Asia, South America and the Caribbean.

The use of cinnamon dates back thousands of  years and was highly prized among many ancient civilisations.

Cinnamon, often used in cooking and baking, is increasingly being linked to improvements in the treatment of conditions such as diabetes mellitus.

Research has suggested that cinnamon can help to improve blood glucose levels and increase insulin sensitivity.

Results from a clinical study published in the Diabetes Care journal in 2003 suggest that cassia cinnamon (cinnamon bark) improves blood glucose and cholesterol levels in people with type 2 diabetes, and may reduce risk factors associated with diabetes and cardiovascular disease.

A daily intake of just 1, 3, or 6 grams was shown to reduce serum glucose, triglyceride, LDL or bad cholesterol and total cholesterol after 40 days among 60 middle-aged diabetics.

Another study reported in the July 2000 edition of Agricultural Research Magazine found that consuming just 1g of cinnamon per day can increase insulin sensitivity and help manage or reverse type 2 diabetes .
As a result of the scientific evidence available, many health experts claim that cinnamon contains properties that are beneficial for blood sugar regulation and treatment of type 2 diabetes.

However, keep in mind that like many natural compounds cinnamon is yet to be medically approved for prevention or treatment of any disease.
In addition to regulating blood glucose and lowering cholesterol, cinnamon has been shown to:

▪ Have an anti clotting effect on the blood

▪ Relieve pain in arthritis sufferers

▪ Boost the body's immune system

▪ Help in relieving indigestion

▪ Reduce the proliferation of leukaemia and lymphoma cancer cells

▪ Preserve food by inhibiting bacterial growth and food spoilage

▪ Be a great source of vital nutrients, including calcium, fibre, manganese and iron

The majority of these health benefits are associated with use of true cinnamon (also known as Ceylon cinnamon) and not cassia bark cinnamon, which is the species involved in most diabetes research.

Nutrition


According to the U.S. Department of Agriculture Trusted Source, a teaspoon of ground cinnamon weighing 2.6 g contains:

energy: 6.42 calories
carbohydrates: 2.1 g
calcium: 26.1 milligrams (mg)
iron: 0.21 mg
magnesium: 1.56 mg
phosphorus: 1.66 mg
potassium: 11.2 mg
vitamin A: 0.39 micrograms
It also contains traces of vitamins B and K and the antioxidants choline, beta carotene, alpha-carotene, beta cryptoxanthin, lycopene, lutein, and zeaxanthin.


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