What is Vitamin B3? Discover the Health Benefits, Deficiency Symptoms and Best Food Sources

Vitamin B3 is known to many of us simply as Niacin or nicotinic acid. It’s part of what is known as the “B complex” vitamins, which are made up of 8 in total. Vitamin B3 also can be found in two other forms, which are hexanicotinate and niacinamide, both of which are different than niacin.

What are the Deficiency Symptoms?

Most people, unless living in underdeveloped countries, generally get enough B3, so deficiency is rare, although more prevalent in alcoholics.

There are symptoms associated with a Vitamin B3 deficiency, and those include:

o Vomiting
o Depression
o Canker sores
o Indigestion
o Fatigue

A severe deficiency would cause something known as Pellagra. It’s known by scaly and cracked skin, diarrhea, and dementia. This can be cured with a change in diet and by taking supplements.

What are the Best Food Sources?

The best food sources are:

o Beef liver
o Beef kidneys
o Swordfish
o Salmon
o Tuna
o Sunflower seeds
o Peanuts
o Beets
o Brewer’s yeast
o Fortified cereals and breads

An amino acid that the body converts to niacin is tryptophan, which can be found in dairy products, red meat, poultry and eggs.

What are the Health Benefits?

The health benefits of Vitamin B3 are many. It has been proven to lower bad cholesterol (LDL) and the triglyceride levels in blood. Studies have also shown that it is more effective in raising the HDL (good) cholesterol than medications.

Studies have also shown that benefits of Vitamin B3 include a decreased chance of becoming insulin dependent in those suffering with diabetes. Some have even reported that it has helped with lowering the risk of contracting Alzheimer’s disease and also that it has helped with acne and other skin conditions.

One of the best ways to ensure that you receive the benefits of Vitamin B3 in your diet is to include a multi-vitamin supplement which contains all the B and other important vitamins, nutrients, and herbal extracts.

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The Health Benefits And Nutrition Of Kohlrabi And Growing Your Own

Most people don’t recognize how healthful kohlrabi is and that they can grow them in their own gardens. While kohlrabi is native to Europe, it can grow well in any temperate climate throughout the world. It is rich in nutrition and very low in calories.

What is Kohlrabi like?

Kohlrabi is a tuberous vegetable related to kale, collard greens, cabbage, Brussels sprouts and broccoli, all being members of the Brassica family of vegetables. The round stem or tuberous part of the vegetable is eaten along with the leaves, which taste a lot like turnip leaves, a perennial vegetable that comes up every year in the same spot. It comes in purple and white varieties.

Kohlrabi can be picked and eaten raw. The greens can be sautéed with other greens and eaten with healthful results. There are salads that call for some cubed kohlrabi, in which you cube the bulbous stem and serve it raw with a bunch of other salad greens. Kohlrabi also makes a great vegetable for juicing, and goes great with green apples, lemons, beets, and Kale.

How to grow Kohlrabi

You need to plant your kohlrabi in fertile soil (preferably organic) that drains well and gets a medium amount of sun. The thick stem is ready to eat after about 2 months with an individual weight of about 150 grams. If you are not ready to eat the kohlrabi and you want it to stay in the fertile soil for a while, you can keep it in the ground for up to 30 days after it matures.

Kohlrabi taste and feel a lot like eating cubed broccoli stems or cabbage leaves but they don’t taste as strong and are sweeter when eaten. If you eat the stems before they are completely ripe, they are extremely crispy and have a lot of sweet, rich flavor.

While they come in white and purple varieties, the inside of the stems are about the same color-a creamy, white color. The inside of the stems is the tastiest part as the outer part can be somewhat tough to chew.

What are the Health Benefits of Kohlrabi?

Kohlrabi is also called Khol-khol or German Turnip has only about 27 calories in about 100 grams of fleshy inside.
It contains no cholesterol and only a tiny bit of plant-based fat.
When you eat them freshly picked, they have a lot of vitamin C in them-about 62 mg per 100 grams of flesh. Vitamin C is an excellent antioxidant that helps your connective tissue stay strong and healthy. Your teeth, gums and other tissue are healthier when you eat kohlrabi.
As a great antioxidant, it scavenges for oxygen free radicals, which are harmful molecules that contain an extra electron. The presence of the extra electron causes it to damage surrounding molecules so it can damage just about any part of the cell. When it damages the DNA of cells, it can lead to many different diseases, including cancer. We make oxygen free radicals as part of cellular metabolism all the time so having antioxidants to neutralize these molecules is a good thing.
Kohlrabi contains essential phytochemicals such as Sulforaphane, isothiocyanates, and indole-3-carbinol, each of which has been found by research to help protect people against colon cancer and prostate cancer.
It also contains many of the B vitamins, including vitamin B6, niacin, thiamin, and pantothenic acid. These are important cofactors to many enzymes used inside the body for cellular metabolism.
Kohlrabi contains many different healthful minerals including potassium, calcium, iron, copper, manganese, and phosphorus, particularly in its bulbous stem. Potassium is especially important within the cell itself and it helps regulate the heart rate and blood pressure. Manganese is a necessary cofactor in the use of the enzyme called superoxide dismutase, which is an antioxidant.
Add these minerals to vitamin A and beta-carotenes and you have an all-around healthy vegetable that is sweet and tasty eaten any way.
Don’t forget the kohlrabi leaves. These are like the greens on turnips and contain a lot of beta-carotene, vitamin K, minerals, vitamin A, and the B complex vitamins. These greens are best eaten raw in a salad or quickly sautéed and eaten right away for the best nutrition.

Fresh Juice Health Benefits – Fruits and Vegetable Juices for Particular Needs

The human body needs live foods to maintain healthy body. Live food means uncooked fruits and vegetables. When we eat fresh fruits and vegetables, our bodies extract as liquid what they need from the fiber. This extracted liquid is juice which contains the same nutrient as the juice you make in your kitchen with the juicer. The good thing in drinking juice is you are eliminating a digestive process (extracting the liquid from the fiber) therefore the nutrients are release instantly in the body through the bloodstream.

By adding at least 2 glasses of fruit and vegetable juice in your diet you will surely feel great and look terrific.

Difference of Vegetable and Fruit Juice: Vegetables are the building blocks of life, responsible for strong, healthy muscles, tissues, glands, and organs. By consuming vegetables in juice form, you are assured that you get nearly 100 percent of the available nutrients, particularly minerals. Fruits are the revitalizer and cleansers of the body.

How juicer works?The juicer separates the juice from the fiber so that what you drink is pulp-free and your body receives the maximum amount of nutrients in minutes.

What is the difference between the fresh bottled juice in the market and the juice you make using your own juicer? The juice from the juicer is different from bottled, canned, or concentrated juices sold in the supermarket.

First, it is absolutely fresh-which is important because nutrients lose a lot of value soon after juicing.
Second, juice from the juicer is not pasteurized, which means “cooked or heated” and so is bursting with the living cells which is important to good health.
Finally, fresh juice is absolutely pure, free of additives and preservatives.

Fresh Juice Health Benefits:

It flushes out body toxins, leaving you feeling refreshed, energized, and relaxed.
It will make your skin glow, your hair shine and your breath fresh.
Individuals who drink three or four glasses of different juice combinations a day report that they have more energy and fewer colds and other infections.
You will experience that your joint will become flexible again.
Your teeth and gums will be less prone to bleeding and cavities.
If you are already suffering from chronic disease you will feel that drinking more glasses of fresh juice especially green vegetable juice which contain chlorophyll will make you feel better and might even cure you. Chlorophyll which is found only in plant appears to combat tumor growth. There are numerous health problems that are helped or sometimes prevented simply through a healthful diet of juice and raw vegetables.
Juicing maximizes the amount of healing compounds that can be consumed each day. You can squeeze all the nutrients in 5 oranges into one 8oz glass.
Juicing process breaks open tough plant-cell walls, which triples that amount of nutrient absorbed into the bloodstream to neutralize acid, stimulate the release of stored fat and improve the body’s ability to flush fat-trapping chemicals.
Juicing restores your liver’s ability to produce detoxifying enzymes.
Juicing has been proven effective in helping to increased energy, clear skin, improve digestion, improve memory and balance hormone.

Fruits and Vegetables for particular needs:Juicing therapists and manuals suggest various combinations of fruits and vegetables to treat specific problems.

Apple juicecleans the kidneys and liver. It can also ease arthritis and rheumatism.
Beets are famous for their ability to cleanse the blood and strengthen the gall bladder and liver. Beets is said to be an effective remedy for Leukemia. Beet juice is very concentrated, so a little goes a long way; try 20% of the total amount.
Broccoli contains strong anti-cancer properties.
Cabbage juice is one of the most healing nutrients for stomach repair; it is an effective ulcer treatment. Cabbage is rich in sulfur and selenium, which are both beneficial for joint stiffness. The juicing remedy uses half a head of green cabbage, a stalk of celery, and a seeded apple.
Celery is a nerve tonic. It is beneficial for people suffering from depression and anxiety.
Cranberries haveanti-bacterial, inflammatory and tumor properties. It helps to clean the kidneys, because it helps lower uric acid levels (often associated with gout and joint pain).
Cucumber juiceis high in silica which is a mineral which strengthens connective tissue, and is good for tendons, muscles, cartilage, bones, and ligaments. It is reported that silica is also good for skin elasticity, fingernails, complexion, and hair loss.
Ginger:To prevent nausea from pregnancy or motion sickness. Prepare 1/2 – in slice of fresh ginger, 1lemon, 1 apple, 2 cups flat ginger ale. Put ginger, lemon, and apple through juicer; stir the mixture into the ginger ale, and sip as needed.
Wheatgrass juiceis high in chlorophyll which can help boost immune system, cleans the liver and kidneys and it is also said to be good for both skin and hair.
Calcium shake:A good drink for those who don’t like milk or have difficulty drinking it. Prepare 1 cup broccoli florets, 2-3 kale leaves, 3-4 carrots (remove the top), and ½ apple. Juice ingredients together and chill.
Folate tonic:A good booster of this B vitamin for women on birth control pills or during pregnancy. To prepare: 1 orange, 2-3 carrots, 1 cup chopped kale, handful of parsley. Remove carrot tops; put ingredients through juicer: Chill and serve.
Potassium Booster:To restore potassium stores after diarrhea or when taking diuretics. To prepare: 1 orange, ½ cantaloupe, 2 or 3 carrots, and banana. Put first three ingredients through juicer; puree banana in a blender and mix with juice.
For Iron: To build iron reserves; a good drink during pregnancy. To prepare: 1 bunch parsley, 1 red pepper, 1 cup broccoli florets, and 3 raw carrots. Put ingredients through juicer; flavor with lemon or orange juice if desired.
Vitamin C juice.A good drink when you feel a cold is coming on or if you already have cold it may speed your recovery. To prepare: 1 kiwi, 1 mango (peeled), ½ cantaloupe, and ½ cup strawberries or a combination of parsley, lemon, watercress, red pepper, kale. Put ingredients through juicer and serve chilled.
Zinc juice drink.Ginger root, parsley, potato, garlic, and carrot is said to prevent infections. Put ingredients through juicer and serve chilled.

Note:

If you do use fruit in your juice, especially apple, don’t eat anything solid for 60-90 minutes afterwards, to prevent indigestion. Let the juice do its work by itself, so that it is the only thing in your digestive tract.
It is important to know that the juice should be consumed on the spot because the nutrient content lessens as time pass.

Benefits of Beets – Rich in Vitamins, Minerals and Anti-Inflammatory Compounds

The benefits of beets are quite diverse and quite impressive. Beets are not just loaded with a variety of different vitamins and minerals, but they also have all-kinds of health promoting benefits as well.

More to Offer than Just Vitamins and Minerals

Many focus on the vitamins and minerals in beets, but this is really just a small part of the story. Beets have a high level of antioxidants and their deep pigment is the result of betalain. Betalain has shown remarkable promise in particular for fighting inflammation.

A Staple Food for Thousands of Years

Since beets have been used for thousands of years, they are considered completely safe. In fact, they have become a staple and traditional food for people around the world. This fact combined with the tremendous health enriching benefits of beets makes them a natural way for those with inflammation issues to address and improve their inflammation.

This Food Can Be Consumed in Diverse Ways

Beets can be consumed a variety of ways. Beets are themselves remarkably hearty. This means that the nutritional benefits still are available to the body even after they have been turned into juice or cooked.

The diversity of ways that beets can be used in your diet means that it is easy to find a way for those suffering from inflammation to take full advantage of all beets have to offer. Let’s explore a few of the different ways that you can work this food into your daily meal plans.

Salad is an excellent way to get more beets in your diet. The bottom line is that you should be eating salads frequently. Adding beets to your green leafy salads serves to add a different kind of flavor and texture, but also adds a different nutritional spread as well. Experts agree that the more diverse your diet is the better off your long term health will likely be.

Since beets can also be cooked, there are many different ways that beets can be prepared. In fact, many people are quite surprised to learn all the diverse ways that beets have been put to use in the past. For example, many vegans and vegetarians have successfully worked this vegetable into meat substitutes. This serves to underscore how versatile beets are and how easily they can be used.

The Internet has certainly opened up a range of different possibilities regarding finding beet recipes. Finding good recipes for any food is easier than ever. If you are seeking to create a new meal, just check out what delicious main courses and appetizers can be made with beets.

The health benefits of beets are astounding and their ease of use makes them a true nutritional superstar. For starters, try working this amazing vegetable into your next salad. You will soon be impressed with the endless variety of new meals you can prepare.

There is a reason that the benefits of beets have impressed people for centuries. These remarkable vegetables are full of health promoting compounds. Visit http://benefitsofbeets.com/ [http://benefitsofbeets.com/?utm_medium=article] to download a free report about what makes beets so amazing and how they can benefit your health.