The Free Fitness Tips Newsletter - November 2008

Hello Everyone. The Free Fitness Tips Newsletter - November 2008 is now online.

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If you have anything you would like to say about this month’s newsletter please leave a comment at the end of this post. Happy reading

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My Featured Fitness Playlist at Go Healthy, Go Fit

Hello everyone.  I’m just making a quick post to let you know that I have been featured at Andrew Rubalcava’s blog - Go Healthy, Go Fit.  It all came about when I commented on one of Alex’s guest posts at Mark’s Daily Apple.  Alex then got in touch with me asking if I would like to be part of a series of articles he has been doing on fitness bloggers and the music they workout to.

It was a topic I had never really considered before even though my Ipod rarely leaves my side when I workout.  This got me thinking about how important music is when I workout.  After all, the music that my gym plays is a major annoyance for me.  The more I thought about it the more I realised that the music I have on my Ipod can really make or break my workout.  This is particularly true when I have had a hard, tiring day at work and don’t really want to workout.  The right tune can really motivate me and get me through my workout on these days.

Anyway, as a result of our correspondence Andrew has published my top five workout tunes at his blog along with a number of other top health bloggers.  If you want to find out what kind of music I listen to when I workout or you ever wondered what genres other health and fitness bloggers are into check out the post by clicking here.  Once you have read that post I also recommend you check out part 1 which contains another great selection of fitness blogger’s playlists.  Not only could it help you find some great new tunes but it could also provide you with a heads up on some of the other excellent fitness blogs that are out there.  Don’t forget to subscribe to Andrew’s blog feed too as he is constantly updating it with fantastic new posts.

That’s it for now.  I will be back tomorrow with this month’s Free Fitness Tips Newsletter.  Hope you enjoy Andrew’s article and if you have any comments please leave them either here or at Andrew’s blog.  We would both love to hear any further workout music suggestions.

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South Beach Diet Basics

Hello everyone.  I’ve not given a free ebook away in a while and since I have just finished my vitamin articles I thought now would be a good time for today’s offering.  The free ebook on offer today is South Beach Diet Basics.

Now as regular readers of this blog probably know I am not a huge fan of diet plans.  This is still true.  I do not feel that the best way to improve your eating habits is to follow a restrictive diet plan.  However, the South Beach diet does contain a lot of good nutritional advice which I feel readers of this blog can benefit from.  For example, it advises you to cut down on processed foods and increase your consumption of fibre.  Whilst I don’t advise you to stop your current eating plan in favour of the South Beach Diet I do advise you to have a read of South Beach Diet Basics so that you can take on board some of the fundamental health lessons it contains.  You can download a copy of South Beach Diet Basics using the link below.

Click Here to Download South Beach Diet Basics!

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Vitamin C (Ascorbic Acid) Explained

Vitamin C (also known as ascorbic acid) is a water soluble vitamin and is probably the most well known vitamin of them all.  The discovery of vitamin C was the result of a search for a cure for scurvy (a disease which leads to problems with the connective tissue now known to be caused by a lack of vitamin C).  Scurvy has been reported to affect explorers, sailors and soldiers throughout history.  This is now thought to be because they stuck to a diet of dry biscuits and salted beef.  They did not often take fruit and vegetables with them on their travels because they were not easy to preserve on long journeys.  A number of folk remedies for scurvy (which contained elements of fruit and vegetables) did materialise over time but James Lind, a Scottish Naval surgeon, is generally credited as being the first to discover a cure.  After reading multiple historical accounts, Lind noticed that scurvy developed in people with a limited diet.  He then tested this theory by taking a ten week voyage where he treated sailors who had developed scurvy and discovered that citrus fruits provided the quickest cure.  Lind published his findings in 1753 and as a result British soldiers were prescribed daily doses of lime juice in 1795 (hence the nickname limeys).  However, it was not until 1928 that two independent researchers managed to isolate this scurvy cure.  During this time Albert Szent-Györgyi extracted a substance from cabbage, oranges, paprikas and adrenal glands which he named hexuronic acid whilst Charles G. King extracted a substance from oranges and lemons that he called vitamin C.

The most important role of vitamin C is that it assists in the production of collagen (the main protein in animal connective tissues).  It is therefore essential for healing all types of wounds including cuts, burns and broken bones.  However, it also has further benefits which include:
- Assisting with the absorption of iron from food.
- Preventing cancer (according to How Stuff Works).
- Protecting the body’s cells against oxidative damage.
- Protecting the eyes.
- Protecting against heart disease.
- Reducing the symptoms of the common cold.
- Supporting the body’s immune system.

Unlike most animals, humans cannot produce their own vitamin C and therefore have to rely on diet for their daily intake.  Men and women are advised to consume 40mg of this vitamin each day.  As you probably know citrus fruits such as oranges, lemons and limes are the richest source of vitamin C.  However, strawberries, sweet peppers and potatoes are also good sources of this vitamin.  Like the other water soluble vitamins, vitamin C is quite easily destroyed.  Bruising and cutting of fruits and vegetables can destroy some of their vitamin C as can cooking at high heats.  Therefore, I advise you to make sure that you take care when preparing these foods and steam your vegetables instead of boiling them.

As already discussed, not getting enough vitamin C can lead to scurvy.  The symptoms of scurvy include bleeding, swollen gums, tooth loss and wounds that will not heal.  Ultimately, scurvy can be fatal if left untreated but this is very rare because treatment simply involves returning to a normal intake of vitamin C.

Since vitamin C has been popularised by the media a lot of people take vitamin C supplements.  Unfortunately, this can lead to overdosing which has a number of associated complications.  These include cramps, diarrhea, headaches and vomiting.  Getting too much vitamin C can also destroy vitamin B12 and reduce copper absorption in the body.  Therefore, if you are considering vitamin C supplementation I advise you to see your doctor first.  Vitamin C supplements can be a good addition to certain people’s diets but you may be getting enough from your food already.  Your doctor will be able to assess your need for supplementation and give you an answer.

Vitamin C is vital.  It helps you produce connective tissue, helps your wounds heal properly, protects your body’s cells from oxidative damage and much more.  However, you can get too much of a good thing.  Therefore, if you are considering supplementation see your doctor first.

Sources:
Vitamin C Information (Food Standards Agency)
Vitamin C Information (How Stuff Works)
Vitamin C Information (Life Clinic)
Vitamin C Information (World of Scientific Discovery)

*****

Although you should try and get your vitamins from food where possible this is not always possible.  Sometimes supplementation is required.  In this case you should check out Vitabase who offer a fantastic selection of vitamin supplements at fantastic prices:

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Vitamin B12 (Cobalamin) Explained

Vitamin B12 (also known as cobalamin) is a water soluble vitamin and part of the B-complex group (a group of eight vitamins that were initially thought to be the singular vitamin B).  Like many of the other vitamins the discovery of vitamin B12 was the result of research into a cure for a disease.  This time researchers were searching for a way to treat pernicious anemia (a lack of red blood cells in the body which is now known to be caused by vitamin B12 deficiency).  Up until the 1920s this condition often resulted in death.  However, in 1926 George Richards Minot and William Perry Murphy followed up on initial research by George Whipple which revealed that beef liver could increase the production of red blood cells in anemic dogs.  They wanted to see if this applied to humans too and started to feed their patients large amounts of liver.  In 1926 they announced that a daily diet of one pound of liver per day could help cure pernicious anemia.  However, they did not manage to isolate the factor in liver that helped prevent pernicious anemia.  This search took over 20 years but in 1948 a breakthrough was finally made when an American research team led by Karl Folkers and two researchers in England, E. Lester Smith and L.F.S. Parker, announced that they had managed to isolate vitamin B12 into red crystals.  The discovery of vitamin B12 was not only significant as a cure for the deadly pernicious anemia but also because it was the last of the vitamins to be discovered.

The main function of vitamin B12 is to work with vitamin B9 to produce DNA (deoxyribonucleic acid) and RNA (ribonucleic acid), both of which hold important genetic information for the body’s cells.  It is also required by the body’s cells so that they can properly absorb vitamin B9.  On top of this vitamin B12 has a number of further functions which include:
- Assisting in the production of red blood cells.
- Assisting in the production of melatonin which can help improve sleep cycles.
- Assisting in the production of myonin which covers and protects the nerves.
- Assisting in the production of serotonin which can help improve your mood.
- Possible improvements in mental function.

The recommended daily allowance (RDA) for vitamin B12 is 0.002mg for both men and women.  It is found naturally in all animal products with liver, fish and dairy products (such as egg, milk and cheese) being particularly rich sources.  Some enriched wholemeal products also contain vitamin B12.

Not getting enough vitamin B12 in your diet is rare.  However, unlike other vitamins, B12 requires a substance called intrinsic factor to be present in the intestine so that it can be properly absorbed.  If you have problems with your stomach and don’t produce enough intrinsic factor you may not absorb enough of this vitamin from the foods you eat.  A lack of vitamin B12 reduces the production of red blood cells in the body which eventually leads to pernicious anemia which is characterised by fewer, larger blood cells.  It can lead to difficulties balancing and walking, weakness and in the worst cases dementia.  Long term deficiencies can also cause permanent nerve damage.

Since animal products are the major source of vitamin B12 vegans may require supplementation in order to meet the RDA.  At present, this vitamin is not thought to be toxic in large doses.  However, I still recommend that you consult your doctor before starting on the supplements.

As you can see from this article vitamin B12 is very important.  Not only does it help maintain and produce your body’s cells but it also protects your nervous system.  If animal products are a regular part of your diet then you should easily be meeting the RDA for vitamin B12.  However, if you are a vegan or rarely eat animal products you should go see your doctor and ask their opinion on whether or not you require vitamin B12 supplementation.

Sources:
Vitamin B12 Information (Food Standards Agency)
Vitamin B2 Information (How Stuff Works)
Vitamin B12 Information (Life Clinic)
Vitamin B2 Information (World of Scientific Discovery)

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Vitamin B9 (Folic Acid) Explained

Vitamin B9 (also known as folic acid) is a water soluble vitamin and part of the B-complex group (eight vitamins that were initially thought to be the singular vitamin B).  It was first noticed in 1930 when Lucy Willis and her group of researchers realised that yeast based tonic and crude liver extracts could help prevent macrocytic anemia (a condition where the red blood cells are larger than normal leading to a low number of red blood cells in the body) in pregnant women.  Other researchers came forward with similar discoveries of a compound which could prevent anemia (a low number of red blood cells in the body) but it was not until 1941 that it was isolated by Henry K. Mitchell who gave it the name folic acid – aka vitamin B9.

The main role of vitamin B9 is to assist in the formation of DNA (deoxyribonucleic acid) and RNA (ribonucleic acid), both of which contain important information which is essential for the formation of the body’s cells.  B9 is also used in the production of new cells and works with vitamin B12 to produce red blood cells (hence the reason a deficiency was linked with anemia in the previously mentioned research studies).  However, it also has further benefits which include:
- Assisting with serotonin production which can help improve your mood.
- Possible prevention of cervical cancer (according to How Stuff Works).
- Prevention of a number of health problems in developing fetus’s.

Men and women are advised to consume 0.2mg of vitamin B9 but this recommendation increases to 0.4mg in pregnant women.  The richest source of vitamin B9 is green leafy vegetables aka foliage (hence the name folic acid).  Therefore, broccoli, spinach and green beans are all good foods for getting your vitamin B9 intake.  Oranges, orange juice and liver also contain good levels of this vitamin.  However, as I have discussed in my previous vitamin articles, it is important that you take care when preparing green leafy vegetables.  Since B9 is a water soluble vitamin it can be destroyed by high heats and also lost in the cooking water.  My solution to this is to purchase a steamer.  They allow you to quickly and easily prepare your greens whilst preserving the flavour and the vitamins.  On top of this I find that steamed vegetables are a lot more tasty than boiled vegetables.

A vitamin B9 deficiency can be caused by either not consuming enough or because your body is not absorbing enough.  There are times when your body will need extra vitamin B9 with pregnant women, cancer victims and burn victims all requiring an increased intake.  There are also a number of medications that will impair your body’s ability to absorb vitamin B9 such as aspirin and oral contraceptives.  On top of this excessive consumption of alcohol can inhibit your absorption of vitamin B9.

Not getting enough vitamin B9 can lead to weight loss, diarrhea, poor growth, anemia and macrocytic anemia.  It has also been linked with a number of adverse affects in developing babies including neural tube defects (where the spinal chord does not develop properly) and in the very worst cases brain damage.

Getting too much vitamin B9 can also be potentially harmful to your body.  It is thought that getting too much can mask a vitamin B12 deficiency.  Overdosing can also interfere with anti-seizure and anti-cancer medications.  On top of this it can lead to sleep problems, skin problems and stomach pain.

Some people who feel they are not getting enough vitamin B9 in their diets will turn to supplements.  Pregnant women are also often advised to take vitamin B9 supplements.  If you are in a situation where you are considering supplementation then my advice is to consult your doctor first.  Since overdosing on vitamin B9 has a number of adverse effects it is very important that you only take supplements when necessary.  Your doctor will be able to assess your need for vitamin B9 based on your current intake, the medications you are currently taking and any other factors which may be affecting your intake.  Using this information they will then be able to give you a qualified opinion on whether you need vitamin B9.

I hope this article has given you a good overview of vitamin B9.  It is essential for the production of new cells and the development of a healthy baby. In most cases you should be able to get enough B9 by adding an adequate amount of green leafy vegetables to your diet.  If you feel this is not the case then make sure you consult your doctor before moving over to supplements.  Getting too much can be as harmful as getting too little so a professional opinion is always required.

Sources:
Vitamin B9 Information (Food Standards Agency)
Vitamin B9 Information (How Stuff Works)
Vitamin B9 Information (Life Clinic)
Vitamin B9 Information (World of Scientific Discovery)

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Vitamin B7 (Biotin) Explained

Vitamin B7 (also known as biotin) is a water soluble vitamin and part of the B-complex group (eight vitamins that were initially thought to be the singular vitamin B).  The discovery of vitamin B7 dates back to the 1927 when M.A. Boas realised that feeding rats raw eggs for several weeks would lead to a condition called ‘egg white injury’ (where they would develop a skin condition similar to eczema, lose all their hair, become paralysed and bleed under their skin).  Soon after this Boas discovered that a substance in liver which he named ‘protective factor x’ could treat ‘egg white injury’.  In 1940 a biochemist called Vincent Du Vigneaud finally made the breakthrough and discovered that this ‘protective factor x’ was actually a vitamin which became labeled vitamin B7.

The main function of vitamin B7 is to help the body’s cells breakdown fats and carbohydrates and use them for energy.  It is therefore essential for growth.  However, it has a number of other benefits which include:
- Helping the body’s cells convert amino acids into blood sugar.
- Helping the body’s cells breakdown protein into urea.
- Possible protection against diabetes (according to How Stuff Works).
- Strengthening the fingernails.

The recommended daily allowance (RDA) for vitamin B7 is 0.03mg in men and 0.01mg in women.  Like many of the other B-complex vitamins, it is present in almost every food but certain foods are particularly rich in it.  Liver, milk and egg yolks are all good animal sources whilst nuts and mushrooms are good vegetable sources.  On top of this the body can also produce small amounts of vitamin B7 via bacteria in the intestine.

Vitamin B7 deficiencies are rare.  When they do occur they are mainly caused by alcoholism, genetic disorders, extended use of antibiotics and consuming large amounts of raw egg whites.  Alcoholism can lead to a deficiency because alcohol interferes with the absorption of vitamins.  Certain genetic disorders can also increase a person’s vitamin B7 requirements leading to a deficiency.  Prolonged use of certain antibiotics can destroy the intestinal bacteria which produces vitamin B7 and therefore contribute to a deficiency.  Excessive consumption of raw egg whites can lead to a deficiency because they contain a substance called avidin (which is deactivated when the eggs are cooked) that inhibits the absorption of vitamin B7.

If a deficiency does occur it can lead to rashes, fungal infections, dry skin and hair loss.  An extended deficiency can cause depression and pains in the muscles.  Overdosing on vitamin B7 does not have any known side effects at the time of writing.  However, it is still advisable to stick to the RDAs.

Like the other B-complex vitamins, B7 is required for normal growth and your daily requirements of this vitamin should not be overlooked.  As I have already discussed a deficiency is unlikely but it is still possible.  Therefore, I advise you to review your diet and make sure that you are consuming enough of this vital vitamin.

Sources:
Vitamin B7 Information (Food Standards Agency)
Vitamin B7 Information (How Stuff Works)
Vitamin B7 Information (Life Clinic)
Vitamin B7 Information (World of Scientific Discovery)

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Vitamin B6 (Pyridoxine) Explained

Vitamin B6 (also known as pyridoxine) is a water soluble vitamin and part of the B-complex group (a group of eight vitamins which were first thought to be the singular vitamin B).  It was first discovered when scientists were looking for a vitamin that would cure acrodynia (a skin inflammation) in rats.  The acrodynia in the rats appeared to resemble pellagra (a disease where the skin becomes red and rough).  Since scientists already knew that pellagra was caused by a lack of vitamin B3 and could be used to treat the condition, they assumed that B3 could also be used to treat acrodynia.  In 1934 the Hungarian physician Paul Gyorgy disproved this assumption when he discovered that vitamin B3 was not an effective treatment for acrodynia and neither were vitamins B1 or B2.  However, he was sure that a cure for acrodynia existed and came up with the name vitamin B6 should this cure be found.  In 1938 Gyorgy and a number of other researchers managed to isolate a substance from rice bran which could both prevent and cure acrodynia and it was duly given the label vitamin B6.

The main role of vitamin B6 is to help the body’s cells break down proteins into a form that can be used.  However, it has a number of other important roles which include:
- Assisting with the production of neurotransmitters (chemical messengers).
- Assisting with the production of red blood cells.
- Assisting with the regulation of hormones (chemicals released by cells which influence other cells in the body) and prostaglandins (compounds that come from fatty acids and have important functions in the body).
- Prevention of heart disease by reducing the buildup of homocysteine which can damage the linings of blood vessels.
- Possible reduction in the severity of premenstrual syndrome (PMS).

Men are advised to consume 1.4mg of vitamin B6 whilst women are advised to consume 1.2mg.  Like vitamin B5, vitamin B6 is found in all foods to some degree.  However, certain foods contain more of this vitamin than others.  In particular meats, salmon, nuts, peas and beans contain high levels of vitamin B6.

Not getting enough vitamin B6 can have a number of adverse affects and according to this article the majority of people do not get enough.  They symptoms of deficiency include a sore mouth, cracked lips, weakness, tingling in the hands, feet and legs and in the worst cases seizures.

Overdosing on vitamin B6 can also be dangerous.  Even though it is water soluble, high doses can prove toxic.  In particular it can lead to numbness in the arms and legs which in the worst cases can lead to permanent nerve damage.

Vitamin B6 has a number of important functions in the body.  Despite this it is believed that most people are not getting enough.  If you sound like one of those people then take another look at this article, choose a food that is rich in vitamin B6 and make it part of your diet.

Sources:
Vitamin B6 Information (Food Standards Agency)
Vitamin B6 Information (How Stuff Works)
Vitamin B6 Information (Life Clinic)
Vitamin B6 Information (World of Scientific Discovery)

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Vitamin B5 (Pantothenic Acid) Explained

Vitamin B5 (also known as pantothenic acid) is a water soluble vitamin which is part of the B-complex group (eight vitamins which were initially all thought to be vitamin B).  It was first noticed by R.J. Williams in 1933 as a growth factor in yeast.  In 1939 Richard Kuhn isolated vitamin B5 but it got little attention till over 10 years later.  In the 1950s scientists performed further research into the effect vitamin B5 had on humans by feeding volunteers a diet that was deficient in the vitamin.  After a few weeks on the diet the volunteers complained that they felt weak and unwell.  However, these symptoms went away once vitamin B5 was added back in to their diets.  This research led scientists to conclude that vitamin B5 was essential in humans.

The main function of vitamin B5 (like the other B-complex vitamins) is to help the body’s cells convert carbohydrates, proteins and fats into energy.  The other functions of vitamin B5 include:
- Assisting with the healing of wounds.
- Assisting with the production of red blood cells.
- Assisting with the treatment of arthritis.
- Reducing blood levels of low density lipoprotein (LDL) cholesterol (which clogs the arteries of the heart) whilst increasing blood levels of high density lipoprotein (HDL) cholesterol (which prevents hardening of the artery walls).
- Supporting the adrenal gland.

The recommended daily allowance (RDA) for vitamin B5 is 5mg in both men and women.  It is found in all foods to some extent but some are much richer sources than others.  Some of the better sources of vitamin B5 are fresh vegetables, eggs, salmon, wheat bran and yeast.  Enriched wholemeal products are also fortified with this vitamin.

Consuming too much or too little vitamin B5 is not a major problem.  Not getting enough vitamin B5 can lead to heart problems, abdominal pain, disturbed sleep and muscle weakness.  However, since the vitamin can be found in all foods, a dietary deficiency is very rare and has only occurred in experimental situations.  Ingesting too much vitamin B5 has been linked with diarrhea but is not believed to be toxic.

Like other B-complex vitamins, B5 plays a very important role in converting blood sugar into energy that your body’s cells can use.  Without this important vitamin your body’s cells could not operate effectively.  Thankfully, it is available in almost all foods so you should have no trouble meeting the RDA

Sources:
Vitamin B5 Information (How Stuff Works)
Vitamin B5 Information (Innvista)
Vitamin B5 Information (Life Clinic)
Vitamin B5 Information (Vitamins & Health Supplements Guide)

*****

Although you should try and get your vitamins from food where possible this is not always possible.  Sometimes supplementation is required.  In this case you should check out Vitabase who offer a fantastic selection of vitamin supplements at fantastic prices:

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Vitamin B3 (Niacin) Explained

Vitamin B3 (also known as niacin) is water soluble vitamin that is part of the B-complex group of vitamins (a group of eight individual vitamins which were initially thought to be a singular vitamin B).  The discovery of vitamin B3 is linked with a disease called pellagra (which causes the skin to become red and rough and can ultimately prove fatal).  In the 1900s this disease was nearly epidemic and there were a number of rumours circulating regarding how it was caused.  In 1915 Dr Joseph Goldberger linked the disease with diet.  He added lean meat, eggs, milk or yeast to the diets of some pellagra sufferers and the disease went away.  Conrad Elvenhjem followed up on Goldberger’s study in 1937 and successfully identified niacin as the dietary substance which cured pellagra when he used it to cure the disease in dogs.  As a result Conrad Elvenhjem has been credited with the discovery of vitamin B3.

Like the vitamins B1 and B2, vitamin B3’s main role is to help the body’s cells convert blood sugar (from the foods we eat) into energy.  On top of this vitamin B3 has further benefits which include:
- Promoting a healthy digestive system.
- Promoting healthy nerves.
- Reducing blood levels of low density lipoprotein (LDL) cholesterol (which clogs the arteries of the heart) whilst increasing blood levels of high density lipoprotein (HDL) cholesterol (which prevents hardening of the artery walls).

Men are advised to consume 19mg of vitamin B3 per day whilst women are advised to consume 15mg daily.  The best sources of vitamin B3 are protein rich foods such as meat, eggs and peanuts.  It can also be sourced from vegetables with mushrooms and green vegetables (brocolli, cabbage, peas, spinach etc) being good sources.  Enriched wholemeal products are also rich in vitamin B3.

A lack of vitamin B3 ultimately leads to  pellagra, the disease discussed above.  The first stages of pellagra manifest as weakness and loss of appetite.  The next stages lead to the skin becoming rough and red.  If pellagra is still left untreated after this diarrhea, dementia, and delirium develop.  Pellagra ultimately causes death if left untreated.

Overdosing on vitamin B3 has negative side effects too.  It can cause the blood vessels to expand which then leads to the skin becoming flushed – a condition known as niacin flush.  High doses of niacin over a long period can also lead to liver damage.

Overall, vitamin B3 is very important for good overall health.  If you consume a diet that contains adequate levels of protein then you should be easily getting enough each day.  If not then try to add some additional protein to your diet, either through meat, vegetables or wholemeal products.  By doing this you will be able to avoid the potentially lethal pellagra whilst maintaining good overall health.

Sources:
History of Vitamins (The Vitamins & Nutrition Center)
Vitamin B3 Information (How Stuff Works)
Vitamin B3 Information (Life Clinic)

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