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Niacin ( B3 ) Best Food Sources - A recent visitor to my BLOG - Natural Health News - was seeking information on best food sources of B3. Here is some information that may be of help courtesy of WH Food:

What can foods high in vitamin B3 do for you?

• Help lower cholesterol levels
• Stabilize your blood sugar
• Support genetic processes in your cells
• Help your body process fats

What events can indicate a need for more foods high in vitamin B3?

• Generalized weakness or muscular weakness
• Lack of appetite
• Skin infections
• Digestive problems

Excellent sources of vitamin B3 (niacin) include crimini mushrooms and tuna. Very good sources include salmon, chicken breast, asparagus, halibut and venison.

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Vitamin D -  Alfalfa and their sprouts, avocado, bee pollen, butter, carrots, chickweed, comfrey, cod liver oil, dairy products fortified with Vitamin D, egg yolk, fish liver oil, fatty fish, garlic, halibut, herring, leafy greens, lemongrass, liver, mackerel, marshmallow root, milk, mushrooms, oatmeal, oysters, salmon, sardines, seeds, sunflower seeds, sweet potato, tuna, vegetable oil, nutritional yeast. (calcium)

Cholesterol lowering drugs interfere with Vitamin D absorption

Vitamin E - Alfalfa sprouts, almond, avocado, barley, bean sprouts, bee pollen, broccoli, carrot, corn, cornmeal, eggs, fruit, grains, leafy greens, kelp, legumes, desiccated liver, nuts, milk, oatmeal, organ meats, olive oil, oranges, brown rice, rosehips, seeds, spinach, spirulina, sprouts, sweet potatoes, vegetable and nut oils, sunflower seeds, whole grains, wheat germ, wheat germ oil, wheatgrass. (zinc)

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Eating more fish rich in omega-3 fatty acids (salmon), fruits and vegetables rich in vitamins C, E and A, and vegetables like onions may be a first line of defense against the flu. Effectively adding real food to your diet does help prevent flu and other diseases. Enjoy more nuts and seeds rich in selenium and zinc too.  Avoid immune-lowering refined grain products, white sugar and processed foods.

Here are a few examples-

Spinach, Swiss chard, carrots, yellow squash, broccoli, kale, apricots, cantaloupe have Vitamin A, E and K Enhances the function of white blood cells; increases the response of antibodies to antigens; has anti-viral activity

Lemons, limes, citrus fruits, Swiss chard, spinach, cabbage, romaine lettuce, red bell peppers, broccoli, cantaloupe have Vitamin C and other antioxidants Powerful antioxidant; reduces time and length of respiratory viral infections

Cauliflower, broccoli, collard greens, romaine lettuce, legumes/beans, asparagus, spinach, Swiss chard, fish, shellfish, lamb have B-vitamins (folate, B1, B2, B5, B6, B12) Promotes the production and release of antibodies; ensures healthy immune cell function; deficiency impairs white blood cell functioning

Spinach, Swiss chard, shrimp, lamb, broccoli have zinc, copper, manganese, iron Potent immuno-stimulant; deficiency can result in profound suppression of immune function

Onions, garlic have Sulfur-containing and flavonoid phytonutrients Antibiotic and anti-inflammatory properties; kills germs

Shiitake mushrooms have Lentian Enhances immune system function including strengthening its ability to fight infection

Olive oil has Monounsaturated fats Promotes healthy gastrointestinal membrane essential for a healthy immune system Sardines, mackerel, salmon, tuna, walnuts, flaxseeds

Omega-3 fatty acids Precursors to compounds that regulate immune system

Sardines, cod, salmon, shrimp, eggs have Vitamin D Regulate immune system activity by preventing excessive or prolonged inflammatory response

Fish, shellfish, lamb, Brazil nuts  have Selenium Supports healing from inflammation and may be an immuno-stimulant

Fish, shellfish, lamb, legumes/beans have Protein Source of immune-stimulating amino acids; deficiency can result in depletion of immune cells and the ability of the body to produce antibodies

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