Vitamin B3 Benefits
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.
The Benefits of B3
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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Seriously, look up the glycemic index info (you may of heard of it the good carb, bad carb story) Basically aiyhtnng white like white rice, potatoes, and white flours, also your sugar are bad carbs and tend to make people doughy . Try to eliminate as much as you can, only eating WHOLE GRAIN (whole wheat doesn’t count) and your other lean meats/dairy, veggies and fruits and continue that exercise. You’ll get there, don’t give up!Oh, and by the way, with this method you’ll go through withdrawal from the sugars, but that will pass in just a few days and you’ll start seeing results before the end of two weeks!
If you have rolls on your stomach, then trust me, you DO NOT have a nice firuge!Cut out sugar (all sugar) and starches (breads, crackers, potatoes, noodles, etc.) and drink water. Start exercising. You didn’t gain this weight by taking pills or having surgery, so it’s going to take work and time and exercise. Get an exercise ball. It’s a great workout for your core muscles and will really help you tone up your stomach.
All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body use fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.
Some might not know about Vitamin D but you should aim to get at least at the very least fifeetn minutes of sun on a daily basis. This is because your body will organically create the Vitamin D the minute your skin is exposed to the sun. If you typically wear sunscreen all the time, for this time frame, skip wearing it. This is because the chemicals in the sunscreen will stop your body’s natural absorption of sunlight. Another good part of sunshine is that it is good at fighting fatigue and depression. If you have medium to dark skin, then you should try to stay out for 10 minutes more in the sun to receive all the benefits.
What’s a reasonable goal for a friendly body-fat loss competition between me and my boyfriend?
My personal goal when losing weight is 1-2 pounds per week. Obviously it depends on how MUCH weight you each have to lose. Think about your overall weight loss percentage, rather than actual pounds lost.
Good luck!
What type of exercise is best for pure fat loss?
I prefer a combination of resistance training, such as weight lifting, as well as cardio to achieve the most fat loss. But the most important thing is to do what you enjoy. That way you’re more likely to stay motivated and form good work out habits.