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Diane Miller - The B vitamin: Niacin (B3)
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    Niacin is another good reason to have a bowl of cereal for breakfast, or anytime! Niacin, is a water-soluble vitamin that helps the body release energy from protein, fat and carbohydrates during metabolism.
    Eating a variety of foods that contain niacin is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. Also, niacin can be formed in the body from tryptophan, an essential amino acid found in meat, poultry, fish and eggs. Therefore, if your diet contains these foods, your need for niacin from other sources will be reduced.
    Niacin is fairly stable, but some niacin can be lost during cooking, as it dissolves in the cooking liquid. Losses in preparation and storage are slight. To retain niacin, cook vegetables in a minimal amount of water and roast or broil beef, veal, lamb and poultry. Pork keeps the same amount of niacin regardless of cooking method.
    Too little niacin can cause the disease pellagra. Pellagra was prevalent in the U.S. in the early 1900s and caused many deaths; however, it is not a problem today. Having too much niacin from food you eat is not a concern. On the other hand, one can have a “niacin flush” when it is taken in large doses in pill form. Large doses dilate the capillaries, cause a tingling sensation and can be painful.
    For more information on vitamins contact Diane at (912) 871-6130 or
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