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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Okra or Ladyfingers

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Okra  or Ladyfingers

Okra is fast gaining a reputation as a so-called ‘superfood’ for people with or at risk of diabetes or cancer.Commonly referred to as ladyfingers, or by its biological names Abelmoschus esculentus and Hibiscus esculentus, okra is known to have a positive effect on blood sugar control, among many other health benefits.

Okra is a tall growing vegetable that traces its origin from ancient Ethiopia (Abyssinia) through to Eastern Mediterranean, India, the Americas and the Caribbean.

Parts of the plant (immature okra pods) are widely used vegetables in tropical countries and are typically used for making soups, stews or as a fried/boiled vegetable.


These tender pods are very low in calories, providing just 30 calories per 100 g, and contain no saturated fats or cholesterol. They are also rich in nutrients, completely non toxic, and have no adverse side effects.


Evidence of okra having anti diabetic properties has increased in recent years, with multiple Vitro (laboratory) and Vivo (animal) studies confirming okra as a potent blood glucose lowering (or anti diabetic) food.


In one study, published 2011 in the Journal of Pharmacy & Bio Allied Sciences, researchers in India found that diabetic mice fed dried and ground okra peels and seeds experienced a reduction in their blood glucose levels, while others showed a gradual decrease in blood glucose following regular feeding of okra extract for about ten days.

Outside of scientific research, many people with diabetes have reported decreasing blood sugar levels after soaking cut up okra pieces in water overnight and then drinking the juice in the morning, while in Turkey roasted okra seeds have been used as a traditional diabetes medicine for generations.

The superior insoluble fibre contained in okra is believed to help stabilise blood glucose by slowing the rate at which sugar is absorbed from the intestinal tract.


Other health benefits

Because okra is a rich source of dietary fibre, important vitamins and minerals, and powerful antioxidants, the vegetable is known to be beneficial for health in a number of ways.


These include:

Preventing and improving constipation

Lowering cholesterol

Reducing the risk of some forms of cancer, especially colorectal cancer

Improving energy levels and improving symptoms of depression

Helping to treat sore throat, irritable bowel , ulcers and lung inflammation

Nutritional value:

According to the U.S. Department of Agriculture (USDA) National Nutrient Database, one cup of raw okra, weighing 100 grams (g) contains Trusted Source:


33 calories

1.9 g of protein

0.2 g of fat

7.5 g of carbohydrates

3.2 g of fiber

1.5 g of sugar

31.3 milligrams (mg) of vitamin K

299 mg of potassium

7 mg of sodium

23 mg of vitamin C

0.2 mg of thiamin

57 mg of magnesium

82 mg of calcium

0.215 mg of vitamin B6

60 micrograms (mcg) of folate

36 mcg of vitamin A

Okra also provides some iron, niacin, phosphorus, and copper.




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