What is Vitamin B3?

Vitamin B3 benefits – B3, also known as niacin and nicotinic acid, is one of the eight water-soluble B complex vitamins.  Because B3 is a water a soluble vitamin very little is stored in the body, so it’s very important to include regular sources of Vitamin B3 through diet or supplements.

Vitamin B3 Benefits

It aids in circulation, intestinal and nervous system functions, and the metabolism of proteins fats and carbohydrates.

It’s important for strong bones and teeth, plays a major role in healthy cell development and helps keep the immune system strong.  It has also been shown to promote muscle health, breast health and colon health and contributes to healthy skin.

B3 also helps reduce cholesterol by not only lower bad cholesterol (LDL) but also by increasing good cholesterol (HDL).

Symptoms of Vitamin B3 deficiency

Most people consume enough Vitamin B3 foods and or get enough sun to avoid a deficiency.  Symptoms of deficiency include canker sores, forgetfulness, dementia, diarrhea, and dizziness. Other symptoms include fatigue, headaches, and indigestion. Insomnia, pain in the extremities, reduced appetite, low blood sugar levels, muscle weakness, skin eruptions, and inflammation.

Vitamin B3 Foods

The body also converts tryptophan, an essential amino acid, into vitamin B3.  So foods rich in tryptophan like milk and turkey can be considered good sources of vitamin B3.

Include these foods in your diet to enjoy Vitamin B3 benefits:

• Milk
• Cheese
• Eggs
• Whole Grains (except corn)
• Green Vegetables
• Legumes
• Nuts & Seeds
• Meat and Organ Meats
• Salmon
• Swordfish
• Tuna

To get optimum Vitamin B3 benefits the Recommended Daily Allowance (RDA) is 14 mg for females, 9-13 mg for children and 16 mg for males.

There can be serious harmful side effects from taking too much niacin.  Always have a health practitioner or doctor monitor and adjust your dosage as needed.

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Flat Stomach Diet Plan – Vitamin B3 Foods

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What are the benefits of Omega-3 Fatty Acids?

Omega 3 weight loss – Omega-3 fatty acids are essential fats found in fish and in plant based foods in the form of DHA, EPA and ALA (Alpha Linolenic Acid.)

By stabilizing your blood sugar levels and reducing the insulin in your blood, your body’s ability to convert fat into energy is increased making it easier to metabolize fat.

Omega-3 fatty acids help fight inflammation, reduce blood cholesterol, and boost cellular energy.  Research has shown that Omega-3 fatty acids could also improve heart health, mental health, and eye health  by reducing age related macular degeneration.

Omega-3 Foods:

• Fatty Fish – Wild Salmon contains the best  ratio of omega-3 to omega-6 fatty acids.  Sardines, tuna, halibut and mackerel are also good choices.

I started my flat stomach diet journey, with The Diet Solution, late last year and right in the middle of a terrible family crisis.  For a lot of people, making a huge change in lifestyle just before the holidays and while going through such a difficult period,  might seem like strange timing. But it helped give me a feeling of having control over at least one part of my life.

Now 2 1/2 months have passed.  I’ve lost 9.4 lbs.  Over the weekend my husband and my son both commented on how much weight I’ve lost. My new way of eating, along with my exercise routine, are just a part of everyday life.  Hey, I’m not perfect and I cheat more than I’d like to admit, but the changes I’ve made show and I’m in no hurry.  It’s import to be consistent but you have to create a healthy lifestyle you can actually live with!

Last weekend I went shopping for the first time in a very long time.  I’m pleased to report that I purchased 2 pairs of new jeans…size 8!  This weekend I plan to go through my closet and get rid of the frumpy over sized shirts I’ve “borrowed” from my husband and son and add them to the painting clothes pile.

The weight lifting I’ve been doing has started to show too.  My arms are getting toned and I’m looking forward to short sleeves.  This morning I scratched my stomach and I felt muscle!  Not that I don’t still have work to do, but I have to tell you that results like this are a huge motivator to not only keep keep going, but even ramp up my work outs.

I still rely on steel cut oats for breakfast most mornings to help with my craving for carbs and to give me the energy I need to get me through my 2 mile walks.  And, like Isabel suggests, having dinner leftovers for lunch the next day takes the guess work out of what to eat and serves as double duty in the kitchen.  Between that and my cabbage soup I’m good to go!  I also keep nuts on hand to help make sure I get the protein I need.

I’m looking forward to more progress this month.  I don’t love what I see in the mirror yet, but I like what I see happening!

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Always consult your physician before starting an exercise or diet plan

 

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