The Vegan Lifestyle

Vitamin B3: Health Benefits, Source, And Dosage. Vitamins are very important for the excellent functioning of the body. The lack of them results to weakness, disease or even death. Vitamins work together with enzymes (chemical catalyst) thus their being called as “co-enzymes”.

Among the important vitamins needed by the body is the vitamin B complex. This is a group of vitamins that are needed in the proper functioning of the body, specially for the brain and the nervous system.

One of these B complex is vitamin B3 (niacin, niacinamide, nicotinic acid). This vitamin maintains and strengthens the gastro-intestinal tract, circulation, and the nervous system. It is needed for the protein and carbohydrate metabolism. Vitamin 3 increases blood flow to the skin and body extremities. It is good for cold hands and feet.

Vitamin 3 helps the body to produce many hormones. It is important in energy production, and in the metabolism of fat, cholesterol, and carbohydrate. Vitamin 3 is used in over 50 different chemical reactions in the body. It also helps to regulate the blood sugar, and antioxidant mechanisms. It lowers bad cholesterol, and reduces early onset of arthritis and diabetes. It is effective in the treatment of early diabetes.

Vitamin 3 mild deficiency symptoms are canker sores, irritability, insomnia, nervousness, chronic headache, digestive problems, diarrhea, and anemia. Severe deficiency symptoms include disorientation, mental dullness, pellagra, and neurasthenia.

The rich sources of vitamin 3 are brewer’s yeast, brown rice, wheat germ, rice bran, peanuts, sunflower seeds, whole wheat, torula yeast, and green vegetables.

Vitamin B3 is needed in the assimilation of vitamin C and other B vitamins. To be more effective, this vitamin should be taken together with other B vitamins because it works closely with them.

Dosage: RDA 18 mg; ODA 100 mg; TDA 2,000-6,000 mg (time release). Megadoses of up to 25,000 mg are used for the treatment of schizophrenia, arteriosclerosis, and high cholesterol. But prolonged megadose can induce stomach ulcers, liver damage, colitis, jaundice, and male impotence. Note: The above dosages are for adults. Children 12-17 years old should reduce the dose to 3/4 of the recommended, and those 6-11 years old, to 1/2 of the recommended dose.

Bitter gourd, locally known as “ampalaya” is famous for its many health benefits. It is a herbaceous vine whose elongated fruit resembles the  bath sponge (patola) and cucumber but with a furrowed skin that looks like a ploughed field. Bitter gourd thrives very well in tropical countries. As its name suggests, this vegetable is bitter, and most children and some adults dislike it.

Bitter gourd has many medicinal values that are essential for healthy body. The juice from its raw fresh leaves mixed with the juices of lemon and oregano is a powerful expectorant of phlegm and hard mucous, and it can cure lingering coughs and colds.

Bitter gourd is well noted for enhancing longevity. Regular consumers of bitter gourd live up to hundred years old, and are still strong and healthy. It prevents or counteracts type II diabetes, and increases insulin sensitivity. It is rich in iron that helps in the  prevention of anemia.

Bitter gourd contains four bioactive compounds that activate a protein AMPK to regulate fuel metabolism and enable glucose uptake. It also contains lectin that has insulin-like property. Lectin lowers blood glucose concentrations by acting on peripheral tissues.

The following vitamins and minerals are found in bitter gourd:

• vitamin A
• vitamin B1 (thiamin)
• vitamin B2 (riboflavin)
• vitamin B3 (niacin)
• vitamin B5 (pantothenic acid)
• vitamin B6 (pyridoxine)
• vitamin B9 (folate)
• vitamin C (ascorbic acid)
• vitamin E (d-alpha tocopherol)
• vitamin K (menadione)
• calcium
• copper
• iron
• magnesium
• phosphorus
• potassium
• selenium
• sodium
• zinc

Bitter gourd is a good source of carbohydrate, protein, vitamins and minerals. It is a good blood toner and purifier. It improves blood circulation, and prevents many diseases. The nutrients in bitter gourd help in treating defective carbohydrate metabolism.