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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Egg white vegetable Omelette

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 Egg White Vegetable Omelet


An omelet makes a perfect breakfast, lunch, or even dinner on the DASH diet. You can use whatever vegetables you have on hand and in just a few minutes be eating a healthy, high-protein meal.


Servings: 2


Ingredients


6 egg whites


1 tablespoon water


2 teaspoon olive oil


½ yellow onion, chopped


1 tomato, diced


2-3 asparagus stalks, cut into small pieces


3-4 mushrooms, sliced


Directions


1 .Whisk egg whites in a medium bowl, add tablespoon of water, and whisk With fork until well blended.

2 Heat 1 teaspoon oil over medium-high heat in a medium size skillet. Add onion, tomato, asparagus, and mushrooms and sauté until vegetables are tender, about 3-4 minutes. Remove from pan and set aside

3 Add another teaspoon of oil to the pan and allow to heat for a minute or two. Add beaten eggs to pan, tilting pan as needed so eggs cover entire pan. Let eggs set along edges of pan, this should only take a few seconds if eat pan is hot enough. Using spatula slide eggs away from sides of pan and tilt pan to allow more egg mixture to flow to pan surface. Repeat until eggs are almost finished, but still soft in the middle. 

4 Add vegetable mixture to middle of omelet. Fold one side of omelet over toppings. Slide onto plate. Voila, it is ready to eat.


Nutritional Information (per serving)

Calories: 145

Sodium: 77 mg

Protein: 8.5 g

Carbs: 19 g

Fat: 4.5 g



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