Tag Archives: Banana

Living/raw food breakfast. A great way to start your day..

Healthy Berries are Good Food for Health
Healthy Berries are Good Food for Health (Photo credit: epSos.de)

 

 

 

 

 

 

It’s a fact that in the morning our digestives system takes just as much time to wake up as the rest of our body does. The best way to gently get it going is by drinking easy-to-digest juices, smoothies ,etc. They’re hydrating and packed with nutrients to replenish vitamins and minerals lost during the night and provide energy without feeling weighed down.

 

 

 

Some of the best raw food recipes for breakfast are green smoothies, fruit salads,granola and chia pudding. Even if you do not eat a strict living/raw food diet, having a breakfast of living/raw foods can do wonders for your health.

 

Your breakfast choice is crucial to whether or not your body can continue to detoxify or is forced to stop. For example, eggs and bacon will bring a halt to all the body’s hard work after a long night of fasting, but a raw food breakfast such as a fruit smoothie or bowl of chia oatmeal will allow the body to continue to cleanse itself.

 

Orange, pear, apple
Orange, pear, apple (Photo credit: Joe Lencioni)

 

A light breakfast of raw foods will also result in higher energy levels throughout the day because of how easy it is to digest. A few of my favorite living/raw food breakfast is fresh juice, fresh frutits, chia pudding or even smoothie, which is predigested by the blender and even easier to digest.

 

 

 

Though we need food for nourishment, we also need food to taste exquisite and be pleasing to the eye. Are not the most memorable meals the ones where every human sense is enticed? Don’t be discouraged if you never been proficient in the kitchen. Balancing flavor, creating texture and beautiful presentation are culinary arts that anyone can master. With living foods, there are countless possibilities within the parameters of not heating them. Sometimes you just have to think outside the box. As you look at these pictures, I hope that you are inspired.

 

A diet rich in soy and whey protein, found in ...
A diet rich in soy and whey protein, found in products such as soy milk and low-fat yogurt, has been shown to reduce breast cancer incidence in rats. (Photo credit: Wikipedia)

 

Please use only certified Organic Ingredients( if you can) ~Use Discernment~ in Gratitude ~ Peace ~ Love ~ Compassion & *Light*

 

 

 

Recipe: Shou Wu Chih Chia Pudding

Chia (Salvia columbariae) seeds Français : Akè...
Chia (Salvia columbariae) seeds Français : Akènes de Chia (Salvia columbariae) (Photo credit: Wikipedia)

The Aztec and Mayan empires revered chia seeds for their virility boosting benefits on the body.  Chia seeds are high in omega 3’s, fiber, antioxidants, protein  and they’re also gluten-free! Chia seeds taste good in and on almost anything. I was introduced to them by a dear friend and i have loved them ever since.

Shou Wu Chih is a chinese herbal blend that works nicely with the body to build the kidney (root) energy. Look in this blog for information on the Root Chakra to see why this tonic should be taken alone or in this recipe. This longstanding tonic is a strong compliment to nourishing the kidneys which are also known as the bodys ‘batteries.’

The Recipe is Vegetarian friendly by the way and Vegan friendly too!

Shou Wu Chih Chia Pudding~

There are 3 ways to make this pudding. Whichever one you choose to make simply add ingredients to the blender and blend for 30 seconds. Pour in a glass or bowl and enjoy!

This is so good I’m going to make some more another day this week!

Option one: The Original Chia Pudding

3 Tbs of Shou Wu Chih (buy this herbal tonic from most Asian markets costs around $6.00)

1 cups of almond milk  (vanilla or chocolate or plain)

1/8 tsp of cinnamon

1 Tbs raw honey or 2-3 dates

1 large banana

4 Tbs of Chia seeds (brown chia tasted delicious in it but any chia seeds should work just fine)

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Option two: The Raw and Dirty Nutty Chia Pudding

3 Tbs of Shou Wu Chih (buy this herbal tonic from most Asian markets costs around $6.00)

1 cups of water

a handful of nuts of your choice; cashew, almond or pecan nuts (soak them over night first) 

1/8 tsp of cinnamon

1 Tbs raw honey or 2-3 dates

a taste of vanilla bean or vanilla extract

1 large banana

4 Tbs of Chia seeds (brown chia tasted delicious in it but any chia seeds should work just fine)

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Option 3: The Raw Sweet and Buttery Coconut Chia Pudding 

3 Tbs of Shou Wu Chih (buy this herbal tonic from most Asian markets costs around $6.00)

1 cups of water

2 Tbs almond Butter

1/8 tsp of cinnamon

1 Tbs raw honey or 2- 3 dates

1 large banana

4 Tbs of Chia seeds (brown chia tasted delicious in it but any chia seeds should work just fine)

Do you enjoy Chia seeds and Herbal tonics as much as we do? Please share you’re experience and thoughts with us please.

Sweet Destiny Smoothie

purple smoothie

 

A favorite smoothie of many!~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2 cups- Pineapple juice

 

1- 2 Tbs- Shredded coconut

 

1/4 cup- Coconut milk

 

1/2 cup- Strawberries, blackberries, blueberries

 

1/2- 1 Banana

 

1- 2 Tbs- Soy protein

 

1/4 cup- Vanilla yogurt (Vegan friendly if desired)

 

Blend, sip and enjoy!

 

 

 

100% Raw Food Diets May Not Be The Best For You.

A picture taken, of A Green Salad.

 

 

 

Raw Food Diets – The Ayurvedic Perspective

by Claudia Ward, L.Ac

There is much confusion as to what is the healthiest diet for us to consume–a predominantly raw food diet or a cooked-food diet? On the one hand we have raw food enthusiasts recommending a natural diet of 100% raw food. This is based on the fact that raw food is high in nutrients, enzymes, and prana (life energy). Some raw foodists can get quite fanatical about their philosophy that cooked food equals “dead food” which has lost most of its nutrients. Others have their Chinese or Ayurvedic doctor recommend mostly cooked foods and see a lot of their health issues disappear on such a diet. Now who is right and who is wrong? I myself have experienced the benefits of raw foods and especially juicing, which manifest in increased energy, clarity of mind, radiant complexion, and weight loss, just to mention a few. There are certainly many documented cases of individuals overcoming serious health issues, some life threatening, through adherence to a raw food regime. And of course I have to agree, that some types of cooked food are not very good for you when consumed over a long period of time – fried foods, heavily salted food, over-cooked vegetables, microwaved food, etc.

However, everyone is different, and diet must be individualized. There is no one single diet that is “best” for everyone. Some people will do best on raw, others on macrobiotic diets. Also, a 100% raw food diet can be problematic – even though a good healing diet, it can create problems in the long run.

Orange, pear, apple
Orange, pear, apple (Photo credit: Joe Lencioni)

Below are the symptoms and problems associated with a long-term strict raw food or vegan diet:

* a general lack of vitality

* low body temperature (always cold)

* a weak digestive system with a loss of digestive strength

* food cravings

* rapid growth of grey hair

* stalled weight loss due to low metabolism

* emaciation

* amenorrhea (menstrual cycles cease), even in young women

* loss of libido

* hair loss and nail problems

* dental erosion

* insomnia and neurological problems

* constipation

* diarrhea

* infertility

Obviously, the modern Western diet sickens us with its overload of meat, salt, bad fats, white sugar, white flour, and its deficiency of living foods.

There is no question that cooking deactivates some vital nutrients, including enzymes, but cooking also makes digestion less stressful. Many people with poor digestion don’t handle raw foods or beans very well, which is in part why macrobiotic diets may have worked for some people recovering from various maladies. The higher proportion of nutrients in raw food is useless if the food can’t be digested, absorbed and assimilated. Cooking contracts vegetable foods, concentrating more nutrients with less bulk. Bitter greens like spinach and kale are generally more edible when cooked, because cooking also eliminates the oxalic acid, which interferes with calcium absorption.

Cooking significantly improves the digestibility/bioavailability of starchy foods such as potatoes and yams, squashes, grains, and legumes. Legumes need to be soaked and cooked thoroughly, otherwise they contain enzyme blockers, that inhibit protein and carbohydrate metabolism. They also contain lectins, phytic acid and saponins that are deactivated by cooking. Lectins play a role in certain auto-immune disorders such as rheumatoid arthritis and inflammatory diseases. Green beans always need to be cooked until soft otherwise they are toxic! Raw beans are poisonous because they contain prussic acid, which is de-activated only by cooking. Beta-carotene absorption can be as low as 1-2% from raw vegetables such as carrots. Mild heating, such as steaming, appears to improve the extractability of beta-carotene from vegetables, and also its bioavailability. Mineral losses from cooking are insignificant.

 

diagram of a human digestive system

 

Lycopene in tomatoes has been hypothesized to be responsible for reducing the risk of some cancers and heart disease. The cooking of tomatoes with olive oil is a characteristic combination in the Mediterranean diet. Previous studies have shown that the absorption of lycopene is greater from cooked tomatoes.

The Ayurvedic Perspective:

There is not just one dietary approach that would be ideal for everyone. In order to correctly determine our optimal requirements we need to examine many factors. We have to take into account the individuals constitution (prakruti), the nature of their imbalance and symptoms (vikruti), the seasonal and climatic influences, stage of life, occupation, etc.

In general, those of a pitta, or pitta/kapha constitution, can do very well on some raw food in their diet, especially in the late spring and summer. But if someone has a severe vata imbalance, characterized by insomnia, excessive worry and anxiety, sense of being overwhelmed, spaceyness, dryness, gas, bloating, constipation, or amenorrhea, they may need nourishing, warm, moist, easily digestible cooked food as part of their healing journey.

Someone with a kapha imbalance can easily develop sinus problems, asthma, or allergies on a raw food diet.

My recommendation for those who chose to follow a raw food diet is to apply some of the ancient Ayurvedic wisdom to help avoid potential problems and help you stay well. Ayurveda recognizes our unique individual differences.

Balancing a Raw Food Diet With Ayurveda:

By using these simple Ayurvedic principles, any diet can be made more balancing:

* Daily warm oil massage (using unrefined, organic sesame oil), Ayurvedic-style, can be very helpful.

* Herbs with a calming action, including the commonly available chamomile tea. (Many other herbs are available, see an Ayurvedic health practitioner for recommendations.)

* Some raw-foodies report that running, cycling, swimming, or other aerobic exercise elevates their body temperature and also improves their digestion and the quality of sleep.

* Spices: ginger, cayenne, black pepper, cumin, coriander, fennel, etc. will improve digestion and metabolism. Pungent greens, like mustard, watercress, arugula, are alternatives to pungent spices.

* Tonic herbs: the Ayurvedic herbal blend triphala, strengthens the entire digestive system, and is extremely beneficial for the colon.

* Avoid cold food and liquids. Allow refrigerated items to return to room temperature before consuming.

 

ARS ginger

 

* Sipping hot water with meals, and in between meals, can help provide warmth to the body. The addition of a small piece of fresh ginger root (about 1/2 inch piece) to hot water will help considerably to increase agni (the digestive fire) and improve digestion and assimilation of nutrients. Adding fresh ginger or a little bit of flax seed oil or olive oil to a vegetable juice will increase the nutrient absorption, increase agni and not aggravate vata as much.

* Using a food blender, or consuming vegetable juices will decrease dryness.

* Adding fresh lime or lemon juice to foods also increases agni due to its sour taste.

* Using organic extra-virgin olive oil, walnut oil or flax seed oil on salads and other dry foods will help diminish their vata provoking quality and provide necessary fatty acids to the diet.

* Chewing a thin slice of ginger sprinkled with salt before a meal will get the digestive juices flowing.

*Chewing fennel seeds after a meal will prevent gas or bloating.

* Relaxing for at least 10 minutes after a meal without getting up and rushing immediately will promote digestion and counteract fatigue after eating.

When it comes to deciding what foods to eat use common sense, eat according to your constitution, eat mostly cooked foods when the weather is cold, when it is foggy or in the evenings. Salads are best eaten at lunchtime (when the digestive fire is strongest), in summer, or when the weather is hot. I am always amazed when I go back to Europe, how healthy and grounded my friends are, even though their diet is not really 100% nutritionally correct (lots of wine, bread, pastries). How is that possible? I think the answer is that they sit down with their friends or families and take time in preparing and enjoying their meals. Here in California a lot of people are just sipping some green protein shake and hurry off to their yoga class. Now when you lovingly prepare your food, and really look forward to eating it, and enjoy every bite, guess what happens? All the digestive juices are flowing at the right time and the body will extract all the nutrients it needs. Food that is gulped down quickly, just because one thinks it is healthy, but is not really enjoyed will actually be harmful to your health!! It does not get digested well and wreaks havoc throughout your system.

So take time in preparing fresh meals, enjoy your food in good company and relax after eating! Happiness is the best digestive aid!

Phosphorus : This mineral is also essential for growth and repair of cells in the body.

Phosphorus is another important mineral that is required in the body for the necessary for nourishment of the brain and the growth of the bones, teeth and hair. Phosphorus is also necessary for the growth and repair of cells in the body. It is also believed that phosphorus helps in maintaining proper heart health and prevention of cancer.  Along with calcium, phosphorus is required in order to have strong bones and teeth.

Phosphorus is the second most abundant mineral in the body and 85% of it is found in the bones. The rest of the body’s phosphorus is found in the blood, the fluid around and in cells, and in various organs like the heart, kidneys, brain, and muscles, where it is involved in many critical functions. It’s main purpose is for building strong bones and teeth, but this mineral is used by practically every cell in the body.


Health Benefits of Phosphorus

  • For strong bones and skeletal structure
  • For strong teeth, formation of tooth enamel, and healthy gums
  • For energy and metabolization of fats and starches
  • For growth and body repair
  • For heart regularity
  • For arthritis
  • For speedier recovery of burn victims
  • For cancer prevention
  • For cell health
  • Human body requires phosphate to produce energy and manage it. It also plays a crucial role in synthesizing proteins, fats and carbohydrates.
  • Phosphate is also required to maintain fluid and electrolyte balance in the body.
  • With so many uses to its credit phosphate is indeed very important for the body, and lack of the same can result in adverse effects on us.
  • Phosphorus is a vital component of DNA and RNA, and links the structures of both.
  • Phosphorus also plays a crucial role in transmission of nerve impulses within the body

Phosphorus Deficiency Symptoms

  • Almost eighty five percent of phosphorus in our body is found in the bones and the teeth, the remaining is found in the blood, muscles, organs such as brain, kidney, etc and fluids in and around the body cells.
  • Any deficiency of phosphorus in the body can produce a number of symptoms and diseases. Some of the commonly experienced symptoms of phosphorus deficiency are weak bones and teeth, tiredness, reduction in appetite, pain and stiffness in the joints, lack of energy, occurrence of infections and confusion.
  •  Besides these symptoms, there are numerous phosphorus deficiency diseases too which can occur if there is an imbalance in the calcium-phosphorus reserves in the body.
  • Such a phosphorus deficiency in humans can lead to diseases such as arthritis, rickets, pyorrhea and decaying teeth.

List of High Phosphorus Foods

Fruits:

  • Avocado
  • Blackcurrants
  • Breadfruit
  • Dates
  • Grapes
  • Guava
  • Kiwi
  • Lychee
  • Mulberries
  • Passionfruit
  • Pears
  • Pineapples
  • Plums
  • Pomegranate

Vegetables:

Nuts:

  • Almonds
  • Brazil Nuts
  • Buckwheat
  • Cashews
  • Oats
  • Pine Nuts/Pignolias
  • Pumpkin Seeds
  • Quinoa
  • Rye
  • Spelt
  • Sunflower Seeds
  • Wheat – Durum
  • Wheat – Hard Red
  • Wheat – Hard White

Most legumes are a good source of Phospherous but these are the highest.

  • Adzuki Beans
  • Black Beans
  • Black Eye Peas
  • Fava Beans
  • Edamame
  • Garbanzo Beans
  • Kidney Beans
  • Lima Beans
  • Navy Beans
  • Pigeon Beans
  • Pinto Beans
  • Soy Beans
  • White Beans
  • Winged Beans

Vitamin C : One of the essential nutrients that is required for optimum growth and development.

Vitamin C or ascorbic acid is necessary for the maintaining the supportive tissues of the body  including cartilage, bones, teeth and connective tissue. Vitamin C is a water soluble vitamin that acts as an enzymatic cofactor in the synthesis of collagen, which holds cells information and helps to fight infections.

Functions of Vitamin C
As has been mentioned already, vitamin is the cofactor of the enzymes required in the synthesis of collagen. Collagen is the fibrous scleroprotein of the connective tissues like, tendons, bones, cartilage, muscles and blood vessels. This vitamin plays a crucial role in wound healing and the production of the neurotransmitter norepinephrine and serotonin. It is required for the formation of carnitine, which in turn is essential for transportation of fats to the mitochondria. It aids the liver to metabolize cholesterol to bile acids and thereby, prevent the formation of gallstones.


Benefits of Vitamin C
Vitamin C is essential for healthy skin, as it aids in the synthesis of collagen. It also facilitates the metabolism of fat by helping to produce carnitine. By preventing the oxidation of LDL cholesterol, vitamin C can reduce the risk for atherosclerosis, where the arteries become narrow, due to accumulation of fatty deposits inside the arterial wall. By assisting the liver to metabolize cholesterol, it can help to maintain the healthy blood cholesterol level in the body. Apart from these, vitamin C can prevent the formation of carcinogens like, nitrosamine in foods and in the gastrointestinal tract, which can prove helpful in reducing the risk of several types of cancer.

Due to its antioxidant properties, vitamin C can protect the body from free radicals, and prevent a number of health problems including, heart disease, stroke and heart attack. When the level of free radicals in the body exceed the level of antioxidants, then the condition is termed as oxidative stress. Oxidative stress can in turn, increase the risk for cardiovascular diseases, diabetes and high blood pressure.

Deficiency of Vitamin C
Deficiency of vitamin C is known to cause scurvy disease, which is characterized by easy bleeding and bruising, especially of the gums, skin and mucous membrane, loosened teeth, diarrhea, pale skin, sunken eyes, joint pain and swelling, muscle pain and loss of collagen in bones, blood vessels and other connective tissues

Food Sources of Vitamin C


All citrus fruits contain high amounts of vitamin C. 

Foods Rich in Vitamin C
Fruits Vegetables
Apple Artichoke
Apricot Asparagus
Asian pear Avocado
Babaco Basil
Banana Beets
Barbados Cherry Broccoli
Bilberry Brussels sprouts
Blackberry Cabbages
Blackcurrant Carrots
Blueberry Cauliflower
Breadfruit Celery
Cantaloupe Chicory root
Carambola Cloves
Casimiroa Cucumber
Cherimoya Green beans
Clementine Green paprika
Crabapple Green peas
Custard apple Kale Feijoa
Fig Mushroom
Grapefruit Onion
Grapes Parsley
Guava, tropical Peas
Jujube fruit Pickels
Kakadu Plum Radishes
Kiwifruit Sauerkraut
Lemonade Spinach
Longan Sweet potato
Loquat Turnip
Lychee Zucchini

Some More Fruits

  • Mango
  • Medlar
  • Melon, honeydew
  • Opuntia cactus
  • Orange
  • Papaya
  • Peach
  • Pear
  • Pineapple
  • Plum
  • Quince
  • Raspberry
  • Redcurrant
  • Rosehip
  • Sapodilla
  • Strawberry
  • Tamarillo, red
  • Tomato
  • Watermelon

Magnesium : The Importance of Magnesium in Healthy Bodies

Although it is probably not the first thing that comes to mind when we think about our health, magnesium is one of the most important health promoting minerals. The average human body only contains about one ounce of magnesium, half of which is stored in the bones, yet this tiny amount is vital to hundreds of bodily functions. One of the most versatile minerals, magnesium plays a big part in nerve function, energy production, bone and tooth formation as well as muscle relaxation.

Because society today has become so dependent on processed foods that contain little or no magnesium, many of us do not have adequate stores of this valuable mineral. In order to maintain good health, it is important that we add magnesium to our diets, because even a moderate deficiency can increase the risk of diabetes and heart disease. Severe deficiencies can result in irritability, nervousness, fatigue, muscle spasms and irregular heartbeat.

Because magnesium relaxes the muscles it is useful for athletes as well as those who suffer from fibromyalgia. It is also believed to calm painful menstrual cramps and relieve PMS symptoms. In addition, magnesium expands the airways and is often used in the treatment of asthma and bronchitis. Magnesium also plays a big part in the secretion and function of insulin and controls the body`s blood sugar levels.

Benefits for Heart

  • Magnesium is required for maintaining a healthy heart. It helps in regularizing heartbeats, besides helping to prevent clotting of blood.
  • Blood sugar levels are regulated by magnesium, which is extremely important for maintaining proper blood pressure levels.
  • It can not only prevent heart attacks, but also help in recovering from severe heart diseases.
  • It is also important in the treatment of asthma, as it regularizes breathing.

Benefits for Bones and Muscles

  • Magnesium helps in formation of bones and teeth, by improving absorption of calcium in the body.
  • People suffering from calcium deficiency can benefit by adequate intake of magnesium.
  • It is also beneficial in treating muscle contractions. It aids in relaxation of muscles besides helping in their proper functioning.
  • Magnesium facilitates the delivery of oxygen to the muscles, during physical activities, hence it is also important for athletes and sports persons.
  • It is also helpful for backache as magnesium relieves muscle tension and stress.

Other Benefits of Magnesium

  • Diabetes: Magnesium is necessary for all diabetic patients. It affects the release of insulin, which help in controlling the blood glucose levels.
  • Depression: It helps to regulate blood pressure, which can help in avoiding anger, panic, stress and anxiety that are the major symptoms of depression.
  • Absorption: Apart from calcium, magnesium helps in absorption of other vital nutrients like potassium, sodium and phosphorus, which are essential for the body.
  • Migraine: It is known to reduce migraine attacks and is also beneficial in avoiding insomnia.
  • Pregnancy: It is extremely important for pregnant women, as it helps maintain blood pressure levels. It is also known to decrease pain during pregnancy and helps in smooth and safe delivery.
  • Protein Synthesis: Magnesium helps in protein synthesis by activating various enzymes in the body. It also helps in maintaining metabolism rate of the body.
  • Antioxidant: It is a good antioxidant, which protect the cell membranes from cancer-causing radicals.
  • Anti-aging: It can help against premature aging by nourishing the cells of the body.

Deficiency in Magnesium

Deficiency in magnesium can cause cardiovascular problems, diabetes and hypertension. Malfunctioning of nerves and muscles is often linked to magnesium deficiency. Studies have revealed that approximately half the US population is deficient in magnesium due to unhealthy eating habits.

Foods Rich in Magnesium

  • Green vegetables like spinach, potato, artichokes and avocados contain a high amount of magnesium. Swiss chard, collard greens and mustard greens are green leafy vegetables that are an excellent source of magnesium.
  • Peas, nuts (especially almonds), are a rich source of magnesium. Sesame and sunflower seeds contain high levels of magnesium. People deficient in magnesium are often advised to eat brazil nuts and cashew nuts.
  • Beans that include kidney beans, baked beans, lima beans, navy beans and pinto beans are also high in magnesium.
  • Fish like the halibut and broiled tuna also come in the list of foods rich in magnesium.
  • Fruits like  Avocado, Banana, Blackberries ,Blackcurrants, Breadfruit, Cantaloupe,  Cherimoya ,Dates,  Guava, Kiwi, Loganberries,  Mulberries, Passion Fruit,  Pomegranate, Pineapple,  Prickly Pear, Prunes,  Raisins, Raspberries,  Strawberries, Watermelon and even citrus and prune juices are well-known food sources of magnesium.
  • Some of the most healthiest recipes contain herbs like cloves, black pepper, spearmint, oregano, basil and dill, all of which are a good source of magnesium. So, addition of these herbs to recipes not only helps to improve taste but also enhances the nutritional value of the food item.
  • Cooked whole grain cereals are also fortified with magnesium. Magnesium levels are much higher in whole wheat bread than in white bread. This is because magnesium rich wheat germ are completely lost during the processing of the flour to make white bread.
  • Pumpkin, legumes, raw broccoli and oysters are also grouped into foods containing magnesium.
  • Shredded wheat, whole milk, soy milk and dairy products such as yogurt naturally contain magnesium.

Foods with Magnesium in Less Quantity

  • Refined grains are considered to be a poor source of magnesium. This is because magnesium content of whole grains reduces drastically when they are refined. Processed foods are generally very low in magnesium.
  • Tap water can be a source of this mineral but the magnesium content varies depending on which type of water you are using. For instance, ‘hard’ water is packed with minerals including magnesium, whereas, ‘soft’ water has magnesium in lesser amounts.
  • Magnesium is even found in chocolates, particularly chocolate pudding. Biscuits and cakes such as sponge and fruit cakes also have some amount of magnesium in them.
  • Eating a variety of meats is a good way to add magnesium intake to your diet. Dark meat that includes turkey and chicken legs also contain a good amount of magnesium. For instance, 200 grams of roasted chicken leg has around 38 mg of magnesium. On the other hand, 1 cup of roasted turkey leg meat has around 46 mg of magnesium. Whereas, 3.5 oz serving of turkey breast provides approximately 22 mg of magnesium.
  • When it comes to red meat containing magnesium, one simply cannot forget beef. Although magnesium content in beef is not equivalent to that found in green vegetables, it is definitely not a poor source of magnesium. A decent amount of magnesium is present in beef. This can be gauged from the fact that almost 2 cups of steak pieces contain approximately 100 mg of magnesium. 3.5 oz serving of grounded beef contains around 24 mg of magnesium.

There is no need to take magnesium supplements in the form of capsules if you are including food sources of magnesium in your diet. This is the easiest way to tackle the problem of magnesium deficiency. Hence, make sure that you eat magnesium rich foods as much as possible, daily for optimal health.

Fruits and Vegetables: List Of Low Carbohydrates and Calories of your Favorite Fruits and Vegetable.

Fruits and vegetables are always good when included in a diet. Whether you believe in vegetarianism or not, make sure that you include some of these low carb vegetables and fruit in your daily diet. Stay fit and healthy.

Vegetables are part of a healthy diet but not all vegetables are equal. Some

contain significantly more calories and carbs than others do.

Choose your vegetables wisely. If you are able to afford them, please choose organic foods whenever possible

Unless otherwise stated, the vegetable food counts (carbohydrates and calories) are for average size portions of 3½ ounces, which is 100g.

Where the vegetables are listed as boiled or baked, this means plain boiled or baked with nothing yet added such as butter or oil. Unless otherwise stated, the food counts are for fresh (not canned) vegetables.

Low carbohydrate vegetables are non-starchy and low in carbs. A low carb vegetable diet is the perfect way to stay lean and fit, as these vegetables have all the necessary fiber, minerals and vitamins required by the body. Though the exact carb count depends on the serving size, these low carb vegetables should be a daily part of your diet, no matter what the quantity. Let us list a few low carb vegetables and fruits. When looking at some of the carb counts, know that fiber is not counted as carbohydrates.

Low Carb Vegetables

An average vegetable portion of 100g equals 3½ ounces Calories per portion stated Carbohydrates per portion stated
Aubergine (eggplant), raw, 100g 15 2.2
Alfalfa sprouts, raw, 100g 24 0.4
Artichoke-Jerusalem, boiled, 100g 41 10.6
Asparagus, boiled, 100g 22 4
Asparagus, canned, drained, 100g 19 3
Bamboo shoots, canned, 100g 11 0.7
Beansprouts mung, raw, 100g 31 4
Beetroot, raw, 100g 36 4.6
Beetroot, boiled, 100g 46 9.5
Beetroot, pickled, drained, 100g 28 5.6
Broccoli, green, boiled, 100g 24 1.3
Broccoli, green, raw, 100g 33 1.8
Broccoli, purple, boiled, 100g 19 1.3
Broccoli, purple, raw, 100g 35 2.6
BrusselsSprouts, boiled, 100g 35 3.1
Cabbage spring, boiled, 100g 7 0.6
Cabbage Chinese, raw, 100g 12 1.4
Cabbage red, raw, 100g 21 3.7
CabbageSavoy, raw, 100g 27 3.9
Cabbage, white, raw, 100g 27 5
Capsicum Pepper, green, raw 100g 15 2.6
Capsicum Pepper, red, raw 100g 32 6.4
Carrots, old, boiled, 100g 24 4.9
Carrots, young, raw, 100g 30 6
Cassava chips, 100g 354 92
Cassava, steamed, 100g 142 37
Cauliflower, boiled, 100g 28 2.3
Celeriac, raw, 100g 18 2.3
Celery, raw, 100g 7 0.9
Corn, baby sweetcorn, boiled, 100g 24 2.7
Corn kernels, canned, 100g 123 27
Corn kernels, raw 100g 93 17
Corn-on-cob, boiled, plain, 100g 66 11.6
Courgette (Zucchini), raw, 100g 18 1.8
Curly Kale, raw, 100g 35 1.4
Cucumber, unpeeled, raw 100g 10 1.5
Chicory, raw, 100g 14 1
Eggplant (aubergine), raw, 100g 15 2.2
Endive (Escarole), 100g 11 2.8
Fennel, raw, 100g 12 1.8
Garlic, fresh, raw, 100g 98 16
Leeks, raw, 100g 22 2.9
Lettuce leaf, butterhead, raw, 100 12 1.2
Lettuce, cos, romaine, raw, 100g 16 1.7
Lettuce, Iceberg, raw, 100g 13 1.9
Marrow, boiled, 100g 9 1.6
Mushrooms, common, raw, 100g 22 3.4
Potatoes, new, boiled, 100g 75 18
Potatoes, old, raw, 100g 86 20
Okra, raw, 100g 31 3
Onions, raw, 100g 64 7.9
Parsnip, raw, 100g 64 12.5
Peas, frozen, raw, 100g 66 9.3
Peas, fresh, raw, 100g 83 11.3
Pumpkin, raw, 100g 13 2.2
Radish, red, raw, 100g 12 2
Spinach, raw, 100g 25 1.6
Squash, butternut, baked, 100g 32 7.4
Squash spaghetti, baked, 100g 75 18
Zucchini (Courgette), raw, 100g 18 1.8
Sweet potato, baked, 100g 115 28
Tomatoes, canned, & liquid, 100g 16 3
Tomatoes cherry, raw, 100g 18 3
Tomatoes, ordinary, raw, 100g 17 3
Water chestnuts, canned, 100g 28 7
Watercress, raw, 100g 22 0.4
Yam, baked, 100g 153 37.5
Zucchini (Courgette), raw, 100g 18 1.8

Apart from these low carb diet vegetables, the following vegetables are also very fiber and mineral rich, without carrying a lot of carbohydrates.

  • Collards
  • Mustard Greens
  • Herbs like parsley, cilantro, basil, rosemary and thyme
  • Sea vegetables like nori
  • Okra
  • Avocados
  • Green beans and wax beans
  • Scallions or green onions
  • Tomatoes
  • Artichokes
  • Carrots
  • Turnip
  • Fresh ginger and garlic

Fruits are part of a healthy diet. However, some fruits contain significantly more carbs than others do.   If you are following a low carbohydrate diet and want to include fruits, choose the best low carbs fruits. Additionally, if you want to maximize the health benefits and help our planet, eat organically grown low carb fruits whenever possible.

It’s best to avoid sweetened, canned, or dried fruit. Most dried fruit has sugar added during processing.

Dried fruits are not part of a weight loss diet. Even berries such as blueberries and cranberries have added sugar when bought as dried.

The calories in fruit count are then approximately the same as dried raisins. If you shop around, it is possible to buy sugar-free dried fruit.  This chart gives the number of calories and carbohydrates in fresh fruit.

Fruits, whole grains, oatmeal and vegetables contain complex carbohydrates. If you want to reduce or maintain your weight, a low carb diet can definitely help you. The diet may help solve all weight related problems like heart disease and diabetes. Lots of fresh, organic fruits and vegetables should be included in the diet as they supply the necessary nutrients to your body. Deficiency of nutrients can lead to various health complications and fatigue, which can affect your work and health. Low carb foods having a low glycemic index help protect your heart from damage due to fats. Dietitians usually recommend low carb diet to diabetics.

Low Carb Fruits

Per single fruit or the portion stated Calories per fruit or the portion stated Carbohydrates per fruit or the portion stated
Apple (with the peel) 81 21
Apricot 17 4
Avocado 306 12
Banana 105 27
Blackberries (½ cup) 37 9
Blackcurrants (½ cup) 36 9
Blueberries fresh (½ cup) 41 10
Cherries (½ cup) 52 12
Cranberries fresh raw (½ cup), 23 6
Currants Red fresh (½ cup) 31 8
Dates dried/sugar (½ cup) 280 62
Date 1 fresh/unsweetened 7 2
Fig (medium) 37 10
Gooseberries fresh (½ cup) 34 8
Grapes (10 medium seedless) 36 9
Grapefruit (1 medium half) 46 12
Guava (½ cup) 42 10
Kiwi (medium) 46 11
Lemon (with peel) 22 12
Lime (with peel) 18 10
Lychees 1 oz. 19 5
Mango fresh 135 35
Melon Canteloupe (1 half) 94 22
Melon Honeydew (1 tenth) 46 12
Nectarine (medium) 67 16
Olives green (pitted) 1 oz. 33 0.4
Olives black (pitted) 1 oz. 96 2.5
Orange 65 16
Papaya (½ cup cubed) 27 7
Passion Fruit (medium) 18 4
Paw Paw 34 7
Peach 37 10
Pear (medium) 98 25
Pineapple fresh (½ cup cubed) 39 10
Plum 36 9
Prune (1 dried & pitted) 20 5
Raisins (dried ½ cup) 110 29
Raspberry (½ cup) 31 7
Rhubarb (½ cup cubed) 14 3
Satsuma 37 9
Strawberries (½ cup) 23 5
Tangerine 37 9
Tomato (large) 26 6
Tomato Cherry 3 1

Fruits and Vegetables wallpaper no84910

If you want to have a handy list of low carb fruits and vegetables, which you can always keep with you, here is one for you.

Low Carb Foods List – Vegetables and Fruits

Sprouts like bean, alfalfa, etc.
Greens – lettuces, spinach, chard, etc.
Hearty Greens – collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
Bok Choy
Celery
Radishes
Sea Vegetables
Cabbage/sauerkraut)
Mushrooms
Jicama
Avocado
Cucumbers
Asparagus
Green Beans and Wax Beans
Broccoli
Cauliflower
Peppers like green bell peppers, red bell peppers, jalapeño peppers
Summer Squash
Zucchini
Scallions or green onions
Bamboo Shoots
Leeks
Brussels Sprouts
Snow Peas (pods)
Tomatoes
Eggplant
Tomatillos

Low Carb Foods List – Fruits
Artichokes
Fennel
Onions
Okra
Spaghetti Squash
Celery Root (Celeriac)
Carrots
Turnip
Water Chestnuts
Pumpkin
Lemon or Lime (small amount)
Passion Fruits
Rhubarb
Raspberries
Blackberries
Cranberries
Strawberries
Casaba Melon
Papaya
Watermelon
Peaches
Nectarines
Blueberries
Cantaloupes
Honeydew Melons
Apples
Guavas
Apricots
Grapefruit

I hope you found the above lists of fruits and vegetables helpful. Now that you know about low carb foods, you can design your own low carb diet. These food items will keep you fit and active and you will be able to achieve your goal of weight loss. It is necessary to consult a physician before opting for any diet. Be sure that you don’t have any health problem and see to it that you get all the essential nutrients when on diet.

Fruits And Vegetable : List of Low and High Sugar Fruit and Vegetable.

Mother Nature has the unique ability to create foods that have an entire web of nutritional and healing benefits. In fact, we are still discovering and learning about the compounds found in plant foods that contribute to our wellness and longevity.

A healthy diet begins with fresh vegetables and fruits which play a major role of a balanced diet that includes foods that are low in cholesterol, fat, and needless sugar. Try to add a portion of fruits and vegetables to each meal you eat, if you want to eat healthy.

Talking about fruits and vegetable , they have been natural essential diet of human being since very old times. Besides easily digestible and good source as food, fruits and vegetable are served as medicine, treat ailments, retain and balance the moisture level in the body. They are full with vitamins, minerals, enzymes.

When you are on a diet, especially low carb diet, you should beware of high sugar fruits and vegetable. Sugar is widely considered to be one of the most dangerous substances for the body. You should avoid it at all costs.

Many diets focus on restricting carbohydrates, Hypothyroid help here which may be important if you are in the early stage of a weight loss plan. Nutritionists generally emphasize that eating a wide variety of fruits and vegetables is still appropriate for most people.

Fruits That Are Low  In Sugar

Apple (sliced)
Apricot (4 oz.)

Avocado :7g
Blackberry
Blueberry
Boysenberry
Cantaloupe : 6.3g

Cranberry : 4g
Cherry (sour, sweet, 10 medium)
Coconut meat (1 oz. or 1 cup shredded/grated, not packed)
Coconut milk
Currant (red, black, white)
Elderberry
Gooseberry : 9g
Grape (10 medium)

Grapefruit, Red : 6.6g
Honeydew melon
Kiwi fruit (1 medium)
Kumquat (1 medium)
Lemon/Lime (2 inch diameter)
Lemon/Lime Juice (1 oz)

Melon, Red Water : 8g
Mulberry

Olive : 3g
Orange (sections, without membrane)

Papaya : 8g

Passion Fruit : 5.8g
Peach (1 med, 4 oz.)

Pear : 11.5g
Persimmon (American, Japanese, 1 medium)
Pineapple (1 oz)
Plum
Raspberry
Strawberry
Tangelo (1 medium)
Tangerine (1 medium)

Tomato : 1.9g
Watermelon

Very High Sugar Fruits

Banana : 20.4g
Fig : 19g
Grapes : 15.5g
Guava : 17g
Kumquat : 16g
Lychee : 18g
Mango : 15g
Persimmon : 18.6g
Pomegranate : 17g

Except where noted, all have less than 10 gm carbs in a half cup serving.

Vegetables That Are Low In Sugar

Alfalfa sprouts
Asparagus
Avocado
Bamboo sprouts
Bean sprouts
Beet greens
Bell pepper (sweet green)
Broccoli
Brussels sprouts
Cabbage — all kinds
Carrot
Cauliflower
Celeriac (celery root, knob celery)
Celery
Collard greens
Cucumber
Dandelion greens
Eggplant
Endive
Escarole
Garlic (1 clove)
Kale
Leek
Lettuce — all kinds
Mung bean sprouts
Mushroom
Mustard greens
Okra
Onion (1 oz.)
Radish
Red-leaf chicory (Arugula)
Romaine (cos)
Shallot
Spaghetti squash
Spinach
Squashes — summer
String bean
Swiss chard
Tomato
Turnip greens
Watercress
Zucchini

 Vegetables That Are High In Sugar
Why are carrots listed in both categories? Carrot juice is high in sugars (about 5 gm), while
cooked carrots are low (about 3 gm).

Beets
Carrots (depends on diet)
Corn
Parsnips
Peas
Plantains
Potatoes in all forms
Winter Squashes (particularly acorn and butternut)

What are phytochemicals?

Phytochemicals are compounds that have been found to protect the body from chronic disease patterns. These conditions are becoming more common, such as diabetes, heart disease, cancers, and neurodegeneration like dementia, Parkinson’s disease, and Alzheimer’s disease.

Research is finding that a diet rich in phytochemicals protects the body from physical and environmental stressors that lead to chronic disease. Some of these phytochemicals are called polyphenols and phenolic acids and are abundant in fruits and vegetables. (1) Some examples are:

  • Quercitin: Falls under the class of a flavonoid, and sometimes a distinction is made between it and other polyphenols. It has anti-inflammatory properties, is an antioxidant, and also has been found to reduce blood pressure and lower LDL cholesterol. LDL cholesterol can sometimes indicate the prevalence of poor, unhealthy fats in the diet and too much processed, refined sugar. Quercitin is found in green tea, red onion, broccoli, and green leafy vegetables.
  • Anthocyanin: Common in berries and responsible for their beautiful colors! These include blueberries, cranberries, raspberries, bing cherries, black current, and acai. Anthocyanin actually acts as a sunscreen for plants by absorbing damaging UV light, so it any surprise that in our own bodies, it has been found to be a potent antioxidant? The sun is one source of free radical damage, and anthocyanins can help mitigate the effects of oxidative stress.

 All sugary food is expansive.

  • Fruit sugars are about 50% glucose and 50% fructose.
  • The body’s cells absolutely need glucose to generate energy for the body, especially the brain and central nervous system.
  • The glycemic index (GI) of a food indicates how much a food will affect insulin secretion.
  • Fructose has no effect on insulin secretion. Glucose does.
  • This is why agave nectar, which is up to 90% fructose, has a low glycemic index. Contrary to its popularity, agave nectar is not a healthy sweetener.

Other things to know:

  • Fructose also does not trigger the release of leptin, which gives the feeling of satiety. Glucose does.
  • Fructose stimulates the release of ghrelin, which stimulates the appetite. (2)

The leptin/ghrelin dialogue in fructose and glucose is one reason why many people overeat. People who overeat are typically binging on bread (processed breads are made with high fructose corn syrup), sugar, dairy, and fruits. Even though fruit sugars are about 50/50 glucose and fructose, it is still wise to pay attention to any amount of fructose in the diet.

Vitamins B3 (Niacin) : The Essential vitamin Required For Processing Fat In The Body, Lowering Cholesterol Levels, And Regulating Blood Sugar Levels.

B3 is one of 8 B vitamins. It is also known as niacin (nicotinic acid) and has 2 other forms, niacinamide (nicotinamide) and inositol hexanicotinate, which have different effects from niacin.

All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body use fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.

Niacin also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Niacin helps improve circulation.
Niacin is one of the most important nutrients in your diet, and it’s water soluble. That means that your body excretes excess niacin in your urine, rather than storing it. Therefore, you need to eat a steady supply of niacin each day to ensure that you don’t suffer from niacin deficiency.

Niacin protects your heart by lowering blood levels of “bad” LDL cholesterol and preventing the accumulation of arterial plaque. Your digestive system, nervous system and brain need niacin to function. Niacin also helps your body make new DNA, and it helps your body use insulin efficiently to control blood sugar levels. Your body also needs niacin to process fats.

Functions

  • Maintains and strengthens gastro-intestinal tract, circulation, nervous system, and skin.
  • Needed for protein and carbohydrate metabolism.
  • Increases blood flow to skin, and extremities. Good for cold feet and hands.
  • Important in energy production, and metabolism of fat, cholesterol, and carbohydrates.
  • It helps the body produce many hormones.
  • Used in over 50 different chemical reactions in the body.
  • Helps regulate blood sugar, antioxidant mechanisms. Helps lower high cholesterol, and reduce early-onset arthritis and diabetes. It is excellent when used in treating early diabetes (but should not be used for advanced cases).
Niacin Rich Foods

Vegetarians need not worry because you can obtain plenty of niacin from vegetables and fruits. Eating these vegetables and fruits everyday can fulfill your daily quota of niacin. Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy.

Fruit Sources : ( Avocado, Banana,  Boysenberries, Breadfruit , Cantaloupe,  Cherimoya , Dates, Figs, Guava, Loganberries, Lychee , Mango, Nectarine, Passion Fruit, Peach)

Vegetable Sources : ( Asparagus, Artichoke, Broccoli,  Butternut Squash, Collard Greens, Corn, Kale,  Mushrooms, Okra, Parsnip,  Peas, Potatoes,  Pumpkin,  Spirulina,  Spaghetti Squash,  Squash – winter,  Sweet Potato, Tomatoes, Turnip Greens)

Nut/Grain Sources : (Almonds, Barley,  Buckwheat, Millet,  Peanuts,  Rye,  Spelt,  Sunflower Seeds,  Wheat – Durum,  Wheat – Hard Red, Wheat – Hard White)

Legume Sources: (Adzuki Beans,  Fava Beans, Edamame,  Pigeon Beans,  Split Peas, Soy Beans,  Winged Beans)

Niacin Benefits

From energy release (by breaking fats and carbohydrates), hormones synthesis, protein metabolism and red blood cells formation, niacin plays an important role in almost 50 different processes of our body. Other niacin health benefits are:

  • Niacin is good for cardiovascular health as it keeps a balance between HDL and LDL within our system. It lowers LDL and raises the HDL levels that is important to maintain healthy cholesterol levels in the body. Despite many options available, niacin is most effective in increasing HDL levels. However, although niacin refers to both nicotinic acid and nicotinamide, it is only nicotinic acid that has a role in regulating cholesterol levels.
  • Niacin promotes blood circulation in the body. It helps in maintaining normal blood pressure levels and keeps blood triglyceride amounts in check.
  • Another vitamin B3 benefit is that it prevents atherosclerosis. The vitamin has been found to reduce the build up of plaques and also reverse their formation in arteries. However, the studies from which these findings were obtained, was carried out using both niacin and another cholesterol medication. Hence the absolute role of niacin against atherosclerosis still remains to be determined.
  • Certain studies indicate that niacin reduces the risk of a second heart attack in those who have high cholesterol levels and have suffered a heart attack already. Effectiveness of niacin for those who never had a heart attack is not yet clear.
  • Of the many benefits of niacin, one is that of vasodilation. Vasodilation refers to expansion of blood vessels. Niacin facilitates dilation of capillaries that are thinnest of blood vessels thus facilitating blood circulation. Skin is supplied with blood mainly through capillaries. When capillaries in skin dilate under the effect of niacin, it is known as niacin flush. In case the capillaries are blocked, blood supply may be altogether cut off from the area that the capillaries supply blood to. Hence niacin flush benefit involves regular passage of blood through the capillaries.
  • Vitamin B3 promotes insulin secretion and also improves insulin sensitivity. This role of niacin has been found to be very useful in maintaining optimum blood sugar levels and checking development of type 1 diabetes.
  • Niacin improves the health of our digestive tract. It also keeps our hair and skin healthy.
  • Niacin health benefits include treating depression, schizophrenia and inducing relaxation. This vitamin promotes the health of the central nervous system.
  • It is also known to be effective in preventing peripheral artery diseases, migraines and motion sickness.
  • Niacin helps in reducing risks of cataracts and Alzheimer’s disease.
  • Niacin deficiency causes muscle weakness, muscle pain, fatigue, headaches, loss of appetite and dementia. One particular condition associated with vitamin B3 deficiency is pellagra. This condition is marked by dermatitis, old age dementia, sensitivity to sunlight, diarrhea and mental confusion.
Niacin Deficiency CausesNiacin deficiency is commonly referred as pellagra. There are two types of pellagra, primary and secondary. Cases of niacin deficiency can be found in countries where maize is the major staple food. This is because, the niacin found in maize does not get absorbed in the gastrointestinal tract and these corns also contain less amount of tryptophan. Tryptophan, is basically a dietary nutrient that gets converted to niacin during metabolism. Such dietary habits cause severe and chronic niacin deficiency and is called primary pellagra. Some people consume enough amount of niacin, but due to some problem in the organs, the niacin is absorbed less in the body. This type of pellagra is called secondary pellagra. Pellagra can cause severe consequences if left untreated.Elder people are susceptible to niacin deficiency, because with the increasing age, the body loses the capacity of absorbing the nutrients from the food. Problems with digestive system and alcoholism are two more reasons that can cause niacin deficiency. Even chronic diseases like malignancies, cirrhosis of liver and pancreatic insufficiency may lead to deficiency of niacin. Sometimes, reactions with particular medication can cause niacin deficiency. Niacin deficiency can also be hereditary in some cases.

Niacin Deficiency Symptoms

The initial symptoms of niacin deficiency are quite vague, these include loss of appetite, indigestion and delirium. Pellagra is a result of excess niacin deficiency and it affects the skin to great extent. Thus symptoms of pellagra are observed only in patients with extreme niacin deficiency. Diarrhea, dementia and dermatitis are three major symptoms of pellagra. Niacin deficiency rashes are very severe and can make the skin scaly and dry. Pellagra also develops skin lesions and forms wrinkles. Irritability, psychological problems, confusion and excess sleep are some more symptoms of excess niacin deficiency. The person may also suffer from dehydration due to diarrhea.

The diagnosis of niacin deficiency is quite simple, since many of the symptoms are easily recognizable. The physician will also analyze the dietary habits of the patient, to find out whether the niacin deficiency is caused due to improper diet. Niacin deficiency treatment, includes administration of niacin supplements. balanced diet that includes lots of fresh vegetables and fruits can help in quick recovery from the deficiency. Most of the time niacin deficiency is caused due to multiple deficiencies of vitamins. Thus, the physician provides treatment that can help to recover the deficiency of the all the vitamins.

Daily Recommended intake of Niacin

Usually, too much niacin in diet does not pose severe health problems, since much of the niacin is flushed out of the body through urine. For adults, the daily recommended intake of niacin is 16 mg to 18 mg. For babies, 3 mg should be the daily intake of niacin. The recommended intake for children between one to three years of age, is 6 mg, while for those between 4 to 8 years of age it is 8 mg. Pregnant ladies or lactating mothers, require higher amount of niacin and hence, they should consult their doctor for exact amount of consumption. Any amount exceeding these numbers, can cause niacin overdose.