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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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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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Greek Lemon Drop Soup

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Greek Lemon-Drop Soup  (Avgolemono)  Greek lemon drop soup is not an ordinary chicken rice soup. There is just something special, and extra luxurious, about Greek lemon drop soup. It's a decidedly rich, comforting chicken soup with a silky broth that's heavily scented with lemon. Delicious! Servings: 6 Total Time: 30min. Ingredients: 6 cups low-sodium chicken broth.  3/4 cup long-grain rice. 3 chicken breast halves, skinless, cooked and shredded. 2 eggs. 1/3 cup lemon juice .  Lemon slices, for garnish Directions: 1. In a large saucepan, bring chicken broth and rice to a boil. Reduce heat,cover, and simmer for 15 minutes. Add chicken and simmer for an additional 2-3 minutes. Remove from heat.  2. In a bowl, whisk together eggs and lemon juice. Slowly add in 1 cup of hot soup broth, whisking continuously. Add warm egg mixture to soup pot and mix to combine.  3. Serve with a slice of lemon. Nutritional Information  (per serving) Calories: 315 Sodium: 180...
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Are you ready for weight loss

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Weight Loss  Are you Ready?  Before you go for weight management plan you have to readiness test  Your attitude affects your ability to succeed. Take this readiness quiz to mentally ready you Mark each statement as "true" or "false" Be honest with yourself! The answers should reflect the way you really think-not how you'd like to be! 1. I have thought a lot about my eating habits and physical activities, and I know what I might change. 2. I know that I need to make permanent, not temporary, changes in my eating and activity patterns. 3. I will feel successful only if I lose a lot of weight. 4. I know that it's best if I lose weight slowly. 5. I am thinking about losing weight now because I really want to, not because someone else thinks I should. 6. I think losing weight would solve other problems in my life.  7. I am willing and able to increase my regular physical activity. 8. I can lose weight successfully if I have no slipups. 9. I am willing to commit t...
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Weight Loss , Guide to choose right plan

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 Weight loss  Guide to choose right plan If you have weight problems of any kind or more questions about controlling your own weight, it’s okay to seek outside advice and help. But be careful. Not every weight-loss “professional” is qualified to give the help you need. Stay away from weight-loss programs and products that offer claims for quick fixes. They often promise far more than they can deliver. First and foremost, choose a program that suits your personality and lifestyle. In addition, find a program with a maintenance plan that includes physical activity, and counseling that focuses on realistic behavioral changes. In the end, you supply your own motivation,but the plan must promote your good health. Above all, choose a sound plan you can live with. If you need help finding a weight-control program, talk with a registered dietitian, who is trained to help you figure out what kind of weight-management system will fit your lifestyle.  The only way to lose weight and...
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Almond's Nutritional Value

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 Almonds  Almonds are among the world’s most popular tree nuts. Almonds are nutrient powerhouses. They are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals. Almonds can be consumed whole, chopped, sliced, or ground into almond flour or almond butter. They can even be made into almond milk. Almonds boast an impressive nutrient profile. 1-ounce (28-gram) serving of almonds contains Fiber: 3.5 grams Protein: 6 grams Fat: 14 grams (9 of which are monounsaturated) Vitamin E: 37% of the RDI Manganese: 32% of the RDI Magnesium: 20% of the RDI (RDI is Recommended Dietary Intake) They also contain a decent amount of copper,vitamin B2 (riboflavin) and phosphorus. This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates. It is important to note that your body does not absorb 10–15% of their calories because some of the fat is inaccessible to digestive enzymes . Almonds are also high in Phytic acid, a subst...
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Caribbean Fiesta

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 CARIBBEAN FIESTA This recipe offers a lower sodium alternative for tortilla lovers by using the blue corn tortilla chips. Enjoy the crispy texture, fresh vegetables and delicious cheese.  Ingredients: 1 tablespoon olive oil 1 chicken tender, cut into bite-sized pieces (Approx. 2 oz.) Dash of seasonings like curry, allspice. 8 blue or yellow corn tortilla chips ¼ cup pinto and/or black beans, rinsed and drained 4 grape tomatoes, chopped ½ orange bell pepper, seeded and diced green onion, peeled and chopped 1 ounce reduced-fat shredded cheddar jack cheese Directions: In a nonstick skillet, warm the olive oil over medium heat. Add the chicken, season with optional spices, and cook for about 5 minutes, or until cooked through. Evenly spread the tortilla chips on a plate and evenly distribute chicken, beans, tomatoes, bell peppers, and green onions. Top with cheese and microwave for 1 minute or until cheese is melted.   Nutrition Value:
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False Ideas about Food and Nutrition

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 False Ideas about Foods and Nutrition A false or  Wrong ideas about effect of food on health may be spread deliberately by those, who wish to promote their products. Food fallacies exist because of ignorance of basic scientific information about the subject. Food quacks exploit this ignorance to sell their products. In each region, people have a number of beliefs. These are passed on unquestioned from one generation to the next. It may be wise to consider those in the light of scientific knowledge. Some may have a sound basis, others not. Some Misconceptions about Carbohydrate in the Diet Potatoes are fattening. No particular food is fattening or otherwise. All energy intake in excess of the body's need is stored as fat. Potatoes provide about a kilocalorie per gram, about the same as cooked rice. It is the oil, used in seasoning or frying that contributes to the extra calories of the potato recipes.  Honey is said to contribute significant amounts of minerals and vitami...
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