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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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Tomato & Watermelon Salad

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 Tomato & Watermelon Salad SUITABLE   Vegetarian PREP TIME       5 mins COOK TIME      0 SERVE              2 Nutrition (per serving) Kcal         177 Fat             13g Sat Fat.       5g Carb           13g Sugar         10g Fibre            1g Protein.       5g Salt           0.7g INGREDIENTS 1 tbsp olive oil 1 tbsp red wine vinegar ½ tsp chilli flakes 1 tbsp chopped mint 120g /8 cup tomatoes, chopped ½ watermelon, cut into chunks 100g / 3 cup feta cheese, crumbled METHOD  For the dressing,  Mix the oil, vinegar, chilli flakes and mint and then season.  Put the tomatoes and watermelon into a bowl.  Pour over the dressing, add the feta, then serve.
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Chicken Salad

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Chicken Salad Make 5 servings  *Serving size 3/4 cup per serving. Ingredients: 31/4 cups         Chicken breast , cooked, cubed                                 and skinless 1/4 cup.             Celery, chopped 1Tbsp.                Lemon juice 1/2 tsp.              Onion powder 3  Tbsp               Mayonnaise, low fat Method: 1. Bake chicken cut into cubes and refrigerate. 2. In q large bowl combine rest of ingredients, add chilled chicken and mix well. Nutritional value: Calories           176 Total Fat            6 g Saturated Fat   2 g Cholesterol      77 mg Sodium            120 mg Protein    ...
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Okra or Ladyfingers

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  Okra  or Ladyfingers Okra is fast gaining a reputation as a so-called ‘superfood’ for people with or at risk of diabetes or cancer.Commonly referred to as ladyfingers, or by its biological names Abelmoschus esculentus and Hibiscus esculentus, okra is known to have a positive effect on blood sugar control, among many other health benefits. Okra is a tall growing vegetable that traces its origin from ancient Ethiopia (Abyssinia) through to Eastern Mediterranean, India, the Americas and the Caribbean. Parts of the plant (immature okra pods) are widely used vegetables in tropical countries and are typically used for making soups, stews or as a fried/boiled vegetable. These tender pods are very low in calories, providing just 30 calories per 100 g, and contain no saturated fats or cholesterol. They are also rich in nutrients, completely non toxic, and have no adverse side effects. Evidence of okra having anti diabetic properties has increased in recent years, with multiple Vitro ...
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Cinnamon and its Health Benefits

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Cinnamon and Its Health Benefits Cinnamon is a sweet but pungent spice that is derived from the inner bark of the branches of wild cinnamon trees, which grow in tropical areas across Southeast Asia, South America and the Caribbean. The use of cinnamon dates back thousands of  years and was highly prized among many ancient civilisations. Cinnamon, often used in cooking and baking, is increasingly being linked to improvements in the treatment of conditions such as diabetes mellitus. Research has suggested that cinnamon can help to improve blood glucose levels and increase insulin sensitivity. Results from a clinical study published in the Diabetes Care journal in 2003 suggest that cassia cinnamon (cinnamon bark) improves blood glucose and cholesterol levels in people with type 2 diabetes, and may reduce risk factors associated with diabetes and cardiovascular disease. A daily intake of just 1, 3, or 6 grams was shown to reduce serum glucose, triglyceride, LDL or bad cholesterol and t...
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Cholesterol and Diet

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Cholesterol and Diet Guide To clear up a common misperception, cholesterol is a fat like substance, but it's not a fat itself. Cholesterol has a different structure from fat and performs different functions in the human body. Some functions promote health; some don't. Because fat and cholesterol often appear together in foods of animal origin, and because their roles in health are so intertwined they're easily mixed up. Like fat, cholesterol often gets a "bad rap," yet it's part of every body cell and of some hormones. As part of a body chemical called bile, it helps the body digest and absorb fat, too. With the help of sunlight, a form of cholesterol in your skin can change to vitamin D, a nutrient essential for bone building. However, too much cholesterol in the bloodstream is linked to heart disease. Blood and  Dietary Cholesterol Confused about cholesterol? You're not alone! Actually, the term itself refers to two different types. Blood,or serum, chole...
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Cholesterol

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Cholesterol  Cholesterol is a waxy, fat like substance found in the walls of cells in all parts of the body, from the nervous system to the liver to the heart. The body uses cholesterol to make hormones, bile acids, vitamin D, and other substances. The body makes all the cholesterol it needs. Cholesterol circulates in the bloodstream but cannot travel by itself. As with oil and water, cholesterol (which is fatty) and blood (which is watery) do not mix. So cholesterol travels in packages called lipoprotein.which have fat (lipid) inside and protein outside. Two main kinds of lipoproteins carry cholesterol in the blood: ■ Low density lipoprotein, or LDL, which also is called the “bad” cholesterol because it carries cholesterol to tissues, including the arteries. Most of the cholesterol in the blood is the LDL form. The higher the level of LDL cholesterol in the blood, the greater your risk for heart disease. ■ High density lipoprotein, or HDL, which also is called the “good” cholester...
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ABCs of Good Health

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 ABCs of Good Health  Aim for Fitness   Aim for a healthful weight Be physically active each day Build a Healthy Base Let the Pyramid guide your Food choices Choose a variety of grains daily , especially whole grains Choose a variety  of Fruits and Vegetables daily Keep food safe to eat  Choose sensibly  Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. Choose beverages and foods to moderate your intake of sugars. Choose  and prepare foods with less salt. If you drink alcoholic beverages , do so in moderate.
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