Vitamin B3 - Niacin
What Is It?
Niacin is a water soluble vitamin available in 2 forms, Niacin and Niacinamide. Tryptophan, an essential acid, converts in the body to Niacin and Serotonin, although this can only happen when the body has ample stores of B6.
Niacin is not stored in the body, it is not depleted with cooking but can be leached into the cooking water, it can also be lost during food storage and processing.
Niacin is also destroyed by alcohol, antibiotics, tea, coffee, and oral contraceptives.
Why Do We Need It?
Niacin assists metabolism and absorption, digestion, energy production and improved blood circulation, it can help lower high cholesterol, is vital to a healthy nervous system, brain function, mental disorders and suicidal tendencies, it enhances insulin secretion and has been reported to benefit new cases of diabetes.
Niacin has also been used to successfully treat clinical depression and schizophrenia.
Deficiency Symptoms
Severe deficiencies can bring about symptoms of pellagra. This disease is characterised by diarrhoea, dermatitis, dementia and eventually death. Pellagra was a problem for people whose diet consisted mainly of corn as the niacin in corn is unavailable for easy assimilation, corn is also low in tryptophan. Very rare nowadays, even in places like Mexico where they use corn in tortillas due to the fact that the corn is soaked in lime before cooking which releases the niacin for absorption.
Deficiencies can also be a factor in anorexia, arthritis, confusion, dermatitis, diarrhoea, fatigue, halitosis, headaches, high cholesterol, indigestion, insomnia, irritability, memory impairment, muscular weakness and painful joints.
Where Can We Find It?
Natural Sources of Niacin include, almonds, apple, asparagus, avocado, broccoli, cabbage, carrots, cauliflower, egg plant, green beans, guava, kale, loganberries, mango, mushrooms, nectarine, orange, parsnip, passion fruit, peach, peas, pine nuts, pumpkin, raspberries, sesame seeds, spinach, spirulina, squash, strawberries, sunflower seeds, sweet potato, tomato and wheatgrass.
Tryptophan, which will convert to Niacin can be found also in; asparagus, cabbage, cauliflower, squash, sunflower seeds, brussels sprouts, green beans, celery, bell peppers and many more natural, live, raw fruits and Vegetables. The body also needs B6 to allow the conversion, we can get natural supplies of B6 from bell peppers, cauliflower, broccoli, brussels sprouts, cabbage, celery, tomatoes and carrots. When you look through the items listed above you will see that Niacin, Tryptophan, B6 can all be found in similar fruits and veg. So it makes perfect sense - eating a variety of raw, fresh, fruits and vegetables will enable the body to extract everything it needs to keep us supplied with the correct nutrients to maintain a fit, health mind and body.
Be Aware...
If you are pregnant, have diabetes, glaucoma, gout, liver disease or peptic ulcers use nia-cin supplements with caution they may elevate blood sugar levels and cause liver damage if taken for long periods.
Studies/Research
Studies have shown that vitamin B3 (niacin) is often deficient in the elderly.
According to Abram Hoffer PhD, MD, psychotic people have low levels of tryptophan and niacin - studies have shown that using 3g a day of isoleucine with niacin can be helpful when treating certain forms of schizophrenia
Please Note
Vitamins are an essential part of maintaining a fully functional, healthy body - they assist in the growth and development of the body. In combination with all the other essential nutrients they play a part in many roles including metabolism, immunity and digestion. The best and natural way to meet your vitamin needs is to eat a balanced diet containing a variety of raw fruits and vegetables. If you can't meet your needs through food alone, then, and only then you may require dietary supplements. If you feel you need help via alternative methods you must seek guidance from your doctor, nutritionist or natural juice therapist before taking supplements.
References
www.fao.org
Nutritional Healing Phyllis A. Balch, CNC
Vitamins and Minerals demystified - Dr Steve Blake
The healing nutrients within - Eric R Braverman M.D.
Nutritional Influences on Illness - Melvyn R. Werbach M.D.
Disclaimer
Please be aware that we are not Doctors, so it is important BEFORE making any changes that you consult with your GP or Medical Practitioner. The suggestions above are not meant as an alternative to any current medical treatment so please DO NOT stop taking any medications you are on. They are also not an endorsement of their effectiveness, nor a recommendation that they should be followed but instead, provided for informational purposes. None of the information on the Natural Juice Therapy site is intended or implied to treat, cure or prevent any condition or disease.