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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Tortilla Roll ups

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 Tortilla Roll-Ups



Tasty little tortilla snacks, with just enough heat to be interesting.


Ingredients:


8 whole wheat tortillas




8 ounces (225 g) cream cheese, softened



 4 ounces (115 g) black olives, chopped



4 ounces (115 g) diced green chiles



1/4 teaspoon Tabasco sauce



Directions:

Cream together cream cheese, olives, chiles, and Tabasco sauce.



 Spread approximately 2 tablespoons onto a tortilla, 



Roll jelly-roll fashion, roll in plastic wrap, and chill. 



Before serving cut into 3/8-inch-wide (1-cm) pieces.




Nutritional value 

Yield: 16 servings Per serving:105 calories 

 2 g protein;

 7 g total fat; 

3 g saturated fat; 

3 g monounsaturated fat

9 g carbohydrate; 

2 g fiber;  

34 mg phosphorus; 

37 mg calcium; 

1 mg iron; 

200 mg sodium; 

41 mg potassium; 

221 IU vitamin A;

 51 mg vitamin E;

16 mg cholesterol




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