Vitamins and minerals are involved in millions of cellular processes in the body and play an integral role in our health and well-being. A healthy diet including plenty of fresh fruits and vegetables, dairy products and protein keeps the body well-supplied with most of the nutrients it needs. Two physiologically critical nutrients include niacin and calcium -- both of which are available in abundance from dietary sources.
About Niacin
Niacin, also known as vitamin B-3, is involved in the production of sex and stress hormones and in maintenance of the circulatory system. Along with the other eight B vitamins, niacin helps with the metabolism of carbohydrates, fats and proteins to produce energy for the body. High pharmacologic doses of niacin can benefit those with high cholesterol, diabetes, atherosclerosis and osteoarthritis.
Dietary Sources of Niacin
Niacin deficiency is extremely rare in developed countries like the U.S., but it can be brought on by alcoholism. Most people receive more than adequate vitamin B-3 from dietary sources such as beef liver and kidneys, beets, salmon, peanuts, yeast and sunflower seeds. Additionally, some manufacturers enrich cereals and breads with niacin. Vitamin B-3 supplements are generally only used to treat specific conditions, since excess niacin can cause liver damage.
About Calcium
Roughly 99 percent of the body's calcium is involved in the skeletal system and is stored in the bones and teeth. Here calcium is involved in the processes of bone breakdown, reabsorption and reformation. The remaining calcium plays a critical role in muscle contraction, cell-to-cell signaling, vascular contraction and relaxation, transmitting nerve impulses and hormone secretion.
Dietary Sources of Calcium
The most abundant, natural sources of calcium are dairy products such as yogurt, cheese and milk. Other sources of calcium include sardines, tofu, spinach, kale, oranges, broccoli, and fortified breads and cereals. Calcium deficiency leads to osteopenia or osteoporosis as individuals age and increases the risk of bone fracture. Groups particularly at risk include postmenopausal women, lactose-intolerant people and vegetarians. Calcium supplements are readily available over the counter at most pharmacies, but consult your physician before taking any new medication.
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