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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Black Bean Salad

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 Black Bean Salad



A rich, hearty and flavorful vegetarian Weight Loss meal that is rich in nutrients and only take about 30 minutes to prepare.


Ingredients:


1 medium onion, chopped


2 cloves garlic, minced or pressed


2 cups cooked black beans (1 15 oz can black beans, rinsed)


115 oz can diced tomatoes


2 TBS chili powder


 ½ cup cilantro


Directions:


 Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting properties.


Place all ingredients except cilantro-in a pot, cover, and let simmer for about 20 minutes, 


Top with cilantro and serve.


Nutritional value:


Calories.        271.68


Carbohydrates  49.9 g


Dietary Fiber.       12.24g


Soluble Fiber.   0.04 g


Fat-Total.        1.33 g


Saturated fat    0.13 g


Cholesterol.      0mg


InSoluble Fiber.  0.73 g


Calcium.             121.62 mg


Potassium.          333.39 mg


Protein.              13.67g


Sodium.           910.66 mg

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