Niacin: What You Need to Know About This Top Vitamin for Increasing Good Cholesterol & Fighting Heart Disease
by www.SixWise.com
Niacin, also known as vitamin B3, is one nutrient that you
don't hear much about, but that is working silently behind
the scenes in some very powerful ways. And, like vitamin C,
niacin is a water-soluble vitamin, which means that your body
excretes it in your urine -- and needs a continuous supply
to stay healthy.
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If you like mushrooms, you're in luck! Crimini mushrooms
are one of the best sources of niacin out there (and
eating them raw maximizes the vitamins).
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What is So Good About Niacin?
Niacin's role in your body is to help your digestive system,
skin and nerves to function. Meanwhile, niacin helps you to
convert food into that thing that most of us can't seem to
get enough of ... energy.
Meanwhile, niacin helps your body to process fats, produce
DNA (niacin deficiency can even cause DNA damage), and regulate
blood sugar and insulin metabolism.
Health Benefits of Niacin: From Cholesterol to Insomnia
Niacin has such a large-scale impact on the body that it's
been linked to preventing or treating over 20 serious illnesses,
such as:
-
Cataracts
-
Depression
-
Multiple Sclerosis
-
Insomnia
-
Rheumatoid Arthritis
-
Diabetes
-
Headaches
- Inflammatory Bowel Disease
Further, niacin is well known to help lower cholesterol,
and is particularly useful for helping to increase
good (HDL) cholesterol and decrease triglycerides (a form
of fat in your bloodstream). Several studies have even found
that niacin can increase HDL by 30 percent while lowering
total cholesterol by 10 percent to 25 percent.
But that's not all. Because niacin can help lower high cholesterol
and fat levels in the blood, it may also be useful in preventing
heart disease.
And, according to a study in the August 2004 issue of the
Journal of Neurology, Neurosurgery and Psychiatry, eating
foods rich in niacin can help protect against Alzheimer's
disease and age-related cognitive decline.
What Foods are Rich in Niacin?
As with all vitamins, the best way to get enough niacin in
your body is by eating whole foods. It's worth noting, though,
that some of the reported benefits (like lowering cholesterol)
have been achieved through prescription-strength niacin (not
the type available over the counter).
Taking these types of niacin mega-doses should only be done
with the supervision of your health care provider, as there
can be side effects, including flushing, hot flashes, peptic
ulcers, skin rashes and liver damage.
That said, getting niacin from whole foods is an excellent
way to ensure that you're getting just the right amount (the
RDA is 16 mg/day for men, and 14 mg/day for women). A variety
of foods are rich in this powerful vitamin, including:
If you're looking to get more niacin (and a host of other
healthy nutrients) into your diet, be sure to also check out
Alive
in 5: Raw Gourmet Meals in Five Minutes. This incredibly
unique and highly recommended cookbook has quick and easy
recipes for stuffed mushrooms, salads, and veggie dishes --
all made from raw, healthy ingredients. Best of all, the recipes
can be made in a snap, so you, and your family, can eat healthy
every night of the week!
Recommended Reading
The
10 Vitamins & Other Nutrients That can be HARMFUL When
Taken in Excess
Do
You Really Need a Multivitamin Supplement?
Sources
The
World's Healthiest Foods
The
Linus Pauling Institute