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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Almond's Nutritional Value

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 Almonds 


Almonds are among the world’s most popular tree nuts. Almonds are nutrient powerhouses. They are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals.

Almonds can be consumed whole, chopped, sliced, or ground into almond flour or almond butter. They can even be made into almond milk. Almonds boast an impressive nutrient profile.


1-ounce (28-gram) serving of almonds contains

Fiber: 3.5 grams

Protein: 6 grams

Fat: 14 grams (9 of which are monounsaturated)

Vitamin E: 37% of the RDI

Manganese: 32% of the RDI

Magnesium: 20% of the RDI

(RDI is Recommended Dietary Intake)

They also contain a decent amount of copper,vitamin B2 (riboflavin) and phosphorus.

This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.

It is important to note that your body does not absorb 10–15% of their calories because some of the fat is inaccessible to digestive enzymes .

Almonds are also high in Phytic acid, a substance that binds certain minerals and prevents them from being absorbed.

While Phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc and calcium you get from almonds.


Almonds Are Loaded With Antioxidants


Almonds are a fantastic source of antioxidants.

Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging and diseases like cancer.The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin.


Almonds Are High in Vitamin E

Vitamin E is a family of fat-soluble antioxidants.

These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage.Almonds are among the world’s best sources of vitamin E, with just 1 ounce providing 37% of the RDI.


Almonds Can Assist With Blood Sugar Control

Nuts are low in carbs but high in healthy fats, protein and fiber.This makes them a perfect choice for people with diabetes.Another boon of almonds is their remarkably high amount of magnesium.

Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control .The current RDI for magnesium is 310–420 mg. 2 ounces of almonds provide almost half that amount — 150 mg of this important mineral.Interestingly, 25–38% of people with type 2 diabetes are deficient in magnesium. Correcting this deficiency significantly lowers blood sugar levels and improves insulin function.

This indicates that high-magnesium foods such as almonds may help prevent metabolic syndrome and type 2 diabetes, both of which are major health problems.


Magnesium Also Benefits Blood Pressure Levels

The magnesium in almonds may additionally help lower blood pressure levels.High blood pressure is one of the leading drivers of heart attacks, strokes and kidney failure.

A deficiency in magnesium is strongly linked to high blood pressure regardless of whether you are overweight.Studies show that correcting a magnesium deficiency can lead to major reductions in blood pressure.


Almonds Can Lower Cholesterol Levels

High levels of LDL lipoproteins in your blood — also known as “bad” cholesterol — is a well-known risk factor for heart disease.

Your diet can have major effects on LDL levels. Some studies have shown almonds to effectively lower LDL.Almonds Prevent Harmful Oxidation of LDL Cholesterol.They also protect LDL from oxidation, which is a crucial step in the development of heart disease.

Almond skin is rich in polyphenol antioxidants, which prevent oxidation of cholesterol in test-tubes and animal studies The effect may be even stronger when combined with other antioxidants such as vitamin E.


Almonds May Be Effective For Weight Loss

Nuts contain several nutrients that your body struggles to break down and digest.

Your body does not absorb about 10–15% of the calories in nuts. Additionally, some evidence suggests that eating nuts can boost metabolism slightly 

Due to their satiating properties, nuts are a great addition to an effective weight loss diet.



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