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.

Most people are not aware of the many health benefits of peppermint. Some people have  only used peppermint as a food flavoring. The sweet aroma of peppermint enhances the flavor of viands, and other food or drink preparations.

Peppermint contains menthol, menthone and menthyl esters that are widely used in the manufacture of tea, ice cream, soap, shampoo, toothpaste and chewing gums.

Peppermint oil contains vitamin A and vitamin C. It also contains  calcium, copper, iron, magnesium, manganese, folate,  potassium, and omega-3 fatty acids.

The health benefits of peppermint are many. Peppermint has essential oils that stimulate the gastro-intestinal membrane, and aids in digestion.  It is a carminative herb with volatile oils that stimulate the expulsion of gas from gastro-intestinal tract.

Among the health benefits of peppermint is its  stimulating diaphoretics property which increases body perspiration, and affects the whole circulatory system. This property of peppermint makes it good in cooling the skin and the body when its leaves are applied externally.

Peppermint has antispasmodic property that is good for the relief of cramps, muscular spasm, and convulsions. It is also a good stimulant that assists the functional activities of the body to increase energy.

Peppermint has pain-relieving property. When taken internally as tea or oil, peppermint is good for the relief of headaches, migraines, nausea, menstrual cramps, heart trouble, and rheumatism. It is also used to treat fever, chills, morning sickness, dizziness, vomiting, diarrhea, dysentery, and measles.

Peppermint oil contains menthol which helps in clearing the respiratory tract.  It is an effective expectorant that provides temporary relief in numerous respiratory problems such as nasal congestion, sinusitis, asthma, bronchitis, cold and cough.

Peppermint tea is also good for insomnia, nervous disorders, and hysteria. It increases stomach acidity for better digestion, and is good for irritable bowel syndrome. The stimulant property of peppermint also makes it good for poor appetite.

The pain-relieving property of peppermint makes it good for toothaches. Peppermint provides local anesthetic to pains and inflamed joints. Peppermint oil has  antiseptic property that is useful in dental care. It removes bad breath,  and promotes healthy gums and teeth.

The health benefits of peppermint are indeed many. It is not only used as an aromatic for foods and viands, but it is also useful to relieve body pains, and to treat various ailments.