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.

Avocado has many health benefits. It is a very palatable fruit that tastes and looks like an egg yolk. It is a very nutritious food that contains all the nutrients in egg less its cholesterol. It is good for the brain and the nervous system. It is  packed with vitamins,  minerals and other phytonutrients or plant compounds that are very  important for a healthy body functioning. It has monounsaturated fat that lowers bad cholesterol levels in the body. It was shown in research studies that monounsaturated fats reduces LDL (bad) cholesterol level in the blood, and increases or boost the HDL (good) cholesterol.

Avocado contains folate, one of the B complex vitamins that promotes healthy cell and tissue development. Folate also reduces the risks of birth defects.

Avocado also contains potassium, vitamin E, vitamin C, vitamin B6, lutein, beta-sitosterol. Potassium helps balance the body electrolytes. Vitamin E is a powerful antioxidant known to slow down the aging process, and helps protect against heart diseases and some types of cancer. Lutein is a carotenoid that can protect against eye diseases such as macular degeneration and cataracts. Beta-sitosterol is a phytonutrient that inhibits the absorption of cholesterol in the body, and it helps lower blood cholesterol levels.

Avocado also contains magnesium, riboflavin ( vitamin B2), glutathione, niacin (vitamin B3), pantothenic acid(vitamin B5), biotin (also a Bvitamin), copper, vitamin K, iron and zinc.

Avocado is nutrient booster. A research in Ohio State University showed that when avocado is added to green salad, more disease-fighting nutrients like lutein, lycopene, alpha carotene, and beta carotene are absorbed. These members of the carotenoid family are associated with healthy heart, prostate, and good vision.

Vitamin B complex And Their Health Benefits

The vitamin B complex is a group of a dozen or so vitamins that are very essential for the brain  and the nervous system. It includes vitamins B1, B2, B3, B5, B6, B12, B13, B15, B17, biotin, choline, folic acid,PABA, and inositol. These vitamins have different functions in the body, but most of them need each other in the proper functioning of the body.

Vitamin B1 or thiamin is essential to growth. It protects the heart muscles, the brain, and the nervous system. It is good for blood circulation, peristalsis, and for red blood count. It prevents thiamin deficiency in diabetes, and Crohn’s disease. It prevents multiple sclerosis, epilepsy and other neurological diseases. It is used to treat impaired mental functions in the elderly such as Alzheimer’s disease. Rich sources of vitamin B1 are brewer’s yeast, wheat germ, unpolished rice, whole-grain cereals, nuts, sunflower seeds, and some vegetables such as beets, potatoes, and leafy vegetables.

Vitamin B2 or riboflavin is also needed for growth. It aids in carbohydrate nmetabolism. It is good for the eyes, skin, hair, and nails. It helps prevent certain cataracts. Rich sources of vitamin B2 are almonds, brewer’s yeast, wheat germ, soybeans, sunflower seeds, whole grains, and leafy vegetables.

Vitamin B3 or niacin is needed in protein and carbohydrate metabolism. It strengthens and maintains the nervous system, and the gastro-intestinal tract. Vitamin B3 is important in energy production and in the metabolism of fat and cholesterol. It helps regulate the blood sugar, lowers high cholesterol, and reduce the risk of early onset of diabetes and arthritis. Rich sources of vitamin B3 are brewer’s yeast, brown rice, rice bran, rice polishings, wheat bran, peanuts, sunflower seeds, whole wheat, and green vegetables.

Vitamin B5 or pantothenic acid is essential in all life processes. It stimulates metabolism, and promotes growth. It also prevents graying of hair, and skin changes. Vitamin B5 is an anti-stress factor that helps the body to resist the effects of stress, infections, and premature aging of skin and organs. Rich sources of vitamin B5 are brewer’s yeast, torula yeast, wheat germ, molasses, whole grains, beans, peas, peanuts, green vegetables, and egg yolk.

Vitamin B6 or pyridoxine is extremely important in the formation of body proteins and structural compounds, red blood cells, chemical transmitters in the nervous system, and prostaglandins. It is needed for the proper functioning of over 60 different enzymes. Vitamin B6 is vital in cell multiplication, and very important in  the prevention of miscarriages. It is important in maintaining hormonal balance,and proper immune functions. Vitamin B6 is needed for the absorption of vitamin B12, and hydrochloric acid production. It is involved in the production of all amino acid neurotransmitters, and is very crucial in good brain chemistry. Rich sources of vitamin B6 are soybeans, walnuts, lentils, brewer’s yeast, torula yeast, bananas, brown rice, peanuts, avocados, whole wheat, oats, wheat germ, sunflower seeds, and eggs.

Vitamin B12 or cobalamin is very important in the formation of red blood cells. It promotes growth in children, and is used to treat impaired mental abilities in the elderly. It is also used to treat asthma, depression, low sperm count, tinnitus, and multiple sclerosis. Vitamin B12 deficiency affects the brain and the nervous system first, although its most obvious deficiency symptom is pernicious anemia. Rich sources of vitamin B12 are are fortified brewer’s yeast,  and eggs.

Vitamin B13 or orotic acid is needed in the synthesis of nucleic acid by the body. It helps the cells to regenerate. Vitamin B13 is used to treat multiple sclerosis. Vitamin B13 deficiency can cause liver disorders, multiple sclerosis, cell degeneration, and premature aging. Vitamin B13 or orotic acid can be found in the whey portion of milk.

Vitamin B15 or pangamic acid helps regulate fat metabolism. It stimulates the glandular, and nervous system. It is used in the treatment of angina, heart disease, impaired circulation, blood cholesterol, and premature aging. Vitamin B15 increases tolerance to insufficient oxygen supply. It can be given to cases of carbon monoxide poisoning, and to drunks to detoxify them. Rich sources of vitamin B15 are nuts, seeds, whole grains, and brown rice.

Vitamin B17 or nitrilosides is also known as laetrile. It is used to treat certain types of cancers. Rich sorces of vitamin B17 are seeds of fruits, apricot, peach, apple seeds, raspberries, faxseed, garbanzos,  cranberries,  blackberries, blueberries, buckwheat, grains, and vegetables. It was also found in some studies cassava tuber is rich source of laetrile, and it is this substance that is being used to treat certain forms of cancers.

Choline is a B complex vitamin that helps the body to digest, absorb, and carry fat and fat-soluble vitamins in the bloodstream. It is very essential in fat metabolism, and is also used in the synthesis of nucleic acids, DNA and RNA. It helps in the production of phospholipids, and certain neurotransmitters.It is extremely important in brain and memory function. Choline helps in liver and gallbladder functions. It prevents gallstone formation, kidney damage, atherosclerosis, nephritis, and glaucoma. It is used to treat manic depression, and serious liver problems.Choline can be used lto lower the total serum cholesterol, and to increase the HDL (good) cholesterol. Rich sources of choline is lecithin, egg yolk, grains, blackstrap molasses, legumes, vegetables, such as cauliflower and lettuce.

Biotin is a vitamin essential in protein and fat metabolism. It is important in hair growth, and in the prevention of hair loss. It is used to treat malaria.  Rich sources of this vitamin are brewer’s yeast, soybeans, soy flower, unpolished rice, rice bran, rice germ, peanut butter, walnuts, oatmeal, other nuts, and whole grains.

Inositol is a an important vitamin for the integrity of the heart muscles. This  vitamin prevents hair thinning and baldness. It is used in the treatment of liver disorders, obesity, diabetes, depression, and schizophrenia. It reduces blood cholesterol, and increases hair growth. This vitamin promotes the export fat from the liver, thus preventing cirrhosis. Rich sources of inositol are brewer’s yeast, blackstrap molasses, citrus fruits, whole grains, nuts, wheat germ, brown rice, seeds, and legumes. Some plant sources have phytic acid which is converted by intestinal bacteria into inositol.

Folic Acid is  is an important vitamin that works together with vitamin B12 in the formation of red blood cells. It is also needed in the production of DNA and RNA. Folic acid is essential in  cell growth and division, protein metabolism, skin and hair health, and some healing processes. It prevents  greying of hair, atherosclerosis, anemia, radiation burns, circulation problems, dropsy, diarrhea, menstrual problems, and stomach ulcers. Richest source of folic acid is brewer’s yeast. Other good sources are blackeye peas, soy flour, wheat germ, wheat bran, beans, rice germ, white potatoes, nuts, peanuts, and deep-green leafy vegetables.

PABA (Para-Aminobenzoic Acid) is a vitamin needed for body growth, metabolism, and all physical functions. It helps protect against ozone, air pollutants, and tobacco smoke. It also protects against sunburn and skin cancer. It keeps the skin healthy, and delays wrinkles. PABA deficiency can cause infertility, extreme fatigue,gray hair,  anemia, and reproductive problems. Rich sources of PABA are brewer’s yeast, whole grains, wheat germ, molasses, milk, yogurt, eggs, and deep-green vegetables.