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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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Fruity Green Smoothie

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 Fruity Green  Smoothie This vitamin-packed smoothie is an antioxidant powerhouse, packing 21/2 servings of fruits and veggies in each serving. Servings: 1 Ingredients: 2 cups fresh spinach leaves 1 medium banana, peeled  7-8 strawberries, trimmed ½ cup orange juice 1 cup crushed ice Directions: 1. Place all ingredients into a blender and blend until smooth.  2.Serve in tall glass. Nutritional Information (per serving) Calories: 235 Sodium: 64 mg Protein: 5 g Carbs: 56 g Fat: 1.5 g Sugar: 3.7 g
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Causes of Kidney Disease

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 Causes of Kidney Disease Several ailments may cause kidney disorders. These include infection, degenerative changes, chronic diseases (e.g., diabetes mellitus, cardiovascular disorders such as atherosclerosis, hypertension), medications, toxic metal consumption, cysts, renal stones or trauma. Surgery, burns and poisons are some traumas, which may cause kidney damage. Obesity increases the risk of renal disease. Habitual intake of high protein diet may increase the work of kidneys and cause damage. Reducing weight, decreasing protein intake to normal level can decrease the risk of kidney disease. The most common cause of renal failure is diabetic nephropathy. Some antibiotics and pain medications may cause renal disease. The normal function of the nephrons, the working unit of kidneys may be upset by the above ailments.. Inflammation and Degeneration. The membranes and small blood vessels in the nephrons may get inflamed for a short time due to infection and thus lead to acute glo...
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Kidneys and its functions

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  Kidneys and  its functions Like the liver, kidneys play a vital role in maintaining the body's normal state (homeostasis). There are two kidneys in the human body. The nephron is the basic functional unit of the kidney. Each kidney has about a million nephrons. Each nephron has two main parts. Each nephron functions independently to produce urine.  This means that over 99 percent of the filtered water, all the glucose and vitamin C, almost all amino acids, sodium and other substances are returned to the blood. But if the intake of salt exceeds the body's needs the excess is excreted and extra water is needed to excrete it. Functions of Kidneys The kidneys help to regulate the internal harmony by performing the following functions:  1. Filtration: The kidneys are the filters through which all dissolved substances pass and selectively absorb those to be retained. Figure 30.1 depicts the urinary system. The end products of protein metabolism (urea, creatinine, uric ac...
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Five things to know while choosing food

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 Five Things to Know while choosing Food   1. Eating real food will change your life.  When you eat real food, you sleep more deeply. You experience less inflammation and pain. Your skin becomes clearer. If you're battling a disease, your body will be fully equipped to fight back and heal. The more real food you eat, the better you feel. 2. Real food is not fussy and complicated. Whenever we use the term "real food,we are talking about food that is clean, organic, nutrient-dense, and unprocessed. Food that grows directly from the soil, bushes, vines, and trees. Simple food. Pure food. The food your body was designed to enjoy. 3. Switching to real food doesn't mean you're sacrificing flavor. This is a common misconception. Real food doesn't have to be boring and bland. It can be absolutely delicious! Our beautiful planet has been carefully crafted to offer us an incredible diversity of colorful and tasty foods to fuel and heal our bodies.  Since the industrial re...
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Energy Sources

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 Energy Sources Carbohydrates Dietary carbohydrates (e.g., starches, sugars) provide the body's primary and preferred source of fuel for energy. They also maintain the body's backup store of quick energy as glycogen . Human energy is measured in heat units called kilocalories, which is abbreviated as kcalories or kcal . Each gram of carbohydrate consumed yields 4 kcal of body energy. In a well balanced diet, carbohydrates from all sources should provide approximately 45% to 65% of the total kilocalories. Fats Dietary fats from both animal and plant sources provide the body's secondary or storage form of energy. This form is more concentrated, yielding 9 kcal for each gram consumed. In a well balanced diet, fats should provide no more than 20% to 35% of the total kilocalories. Approximately two thirds of this amount should be from plant sources, which provide monounsaturated and polyunsaturated fats, and no more than 10% of kcals should come from saturated fat. Proteins Idea...
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Egg white vegetable Omelette

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 Egg White Vegetable Omelet An omelet makes a perfect breakfast, lunch, or even dinner on the DASH diet. You can use whatever vegetables you have on hand and in just a few minutes be eating a healthy, high-protein meal. Servings: 2 Ingredients 6 egg whites 1 tablespoon water 2 teaspoon olive oil ½ yellow onion, chopped 1 tomato, diced 2-3 asparagus stalks, cut into small pieces 3-4 mushrooms, sliced Directions 1 .Whisk egg whites in a medium bowl, add tablespoon of water, and whisk With fork until well blended. 2 Heat 1 teaspoon oil over medium-high heat in a medium size skillet. Add onion, tomato, asparagus, and mushrooms and sauté until vegetables are tender, about 3-4 minutes. Remove from pan and set aside 3 Add another teaspoon of oil to the pan and allow to heat for a minute or two. Add beaten eggs to pan, tilting pan as needed so eggs cover entire pan. Let eggs set along edges of pan, this should only take a few seconds if eat pan is hot enough. Using spatula slide eggs away ...
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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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