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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Lemon -Herb Chicken Breast

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 Lemon-Herb Chicken Breast 





Chicken is a versatile and nutritious option for a speedy dinner. It can be transformed in countless ways, and we've explored various recipes. Our love for this lemon herb dish lies in its minimal prep time, yet it boasts the rich flavors that might make you think we slaved away in the kitchen. The zesty punch of lemon, coupled with the warmth of lemon pepper, creates a delightful fusion of tastes that will leave you wondering how such a simple recipe can pack such a flavorful punch.


**Ingredients:**

- 1 tsp chopped garlic

- 1/2 cup (120 ml) olive oil

- 1 lb (455 g) boneless, skinless chicken breasts

- Salt and pepper

- 1/4 cup (10 g) minced fresh basil

- 2 tbsp (5 g) minced fresh parsley

- 2 lemons

- 2 tbsp (28 ml) water


**Instructions:**

1. Mix chopped garlic with olive oil in a measuring cup and set it aside.

2. Heat a non-stick skillet over high heat and lightly grease it with cooking spray.

3. Flatten chicken breasts to about 1/2 inch (1.3 cm) thickness using a heavy object. Cut into three portions and season with salt and pepper on both sides.

4. Pour half of the garlic-infused olive oil into the hot skillet, swirl it around, and add the chicken. Cover with a tilted lid and cook for 3-4 minutes.

5. Mince basil and parsley. Roll one lemon under your palm to release more juice.

6. Once the chicken is golden on the bottom, flip it, re-cover with the tilted lid, and cook for another 3-4 minutes.

7. Slice one lemon in half and remove the seeds.

8. Squeeze one lemon over the chicken, coating both sides. Reduce the heat to medium-low, cover with the tilted lid, and continue cooking until it's done.

9. Plate the chicken.

10. Add water and juice from the other lemon to the skillet, stirring to scrape up the browned bits. Pour this sauce over the chicken.

11. Top with minced herbs and a drizzle of garlic olive oil before serving.



**Nutritional Value:** 

3 servings,( each with approximately 508 calories)

40 grams of fat, 

34 grams of protein,

 5 grams of carbohydrates,

 1 gram of dietary fiber, 

4 grams of usable carbs. 

Enjoy!

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