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The Complete Idiot's Guide to Vitamins and Minerals, 3rd Edition
448
by Alan H. Pressman D.C. Ph.D., Sheila Buff
Alan H. Pressman D.C. Ph.D.
The Complete Idiot's Guide to Vitamins and Minerals, 3rd Edition
448
by Alan H. Pressman D.C. Ph.D., Sheila Buff
Alan H. Pressman D.C. Ph.D.
eBook
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Overview
The most up–to–date lowdown on vitamins and minerals
Updated and revised for the first time since 2000, this new edition of The Complete Idiot’s Guide® to Vitamins and Minerals covers all the latest research and developments in vitamins, minerals, and supplements in the last six years. It features significant new information on Vitamins A and E, folate, and glycosamine, among many others, and sets the record straight on much of the conflicting information out there on this subject.
• Covers all research and developments in vitamins, minerals, and supplements in the last six years
• Significant new information on Vitamins A and E, folate, glycosamine, and others
Product Details
| ISBN-13: | 9781101097502 |
|---|---|
| Publisher: | DK |
| Publication date: | 03/06/2007 |
| Series: | COMPLETE IDIOT'S GUIDE Series |
| Sold by: | Penguin Group |
| Format: | eBook |
| Pages: | 448 |
| File size: | 3 MB |
About the Author
ALAN H. PRESSMAN, D.C., Ph.D., C.C.N., is a chiro-practor and board-certified dietitian and nutritionist. He is the host of the radio show “Healthline with Dr. Pressman,” which runs three times a week on WEVD in New York City. The nationally syndicated edition of the show airs every Saturday morning on more than 50 stations through the Equity Radio Network.
SHEILA BUFF is the co-author of many books, including (with Dr. Robert C. Atkins) the best-seller Dr. Atkins’ Age-Defying Diet Revolution.
Table of Contents
| Part 1 | The Vital Keys to Good Health | 1 |
| 1 | The Alphabet Soup of Nutrition | 3 |
| Vitamins: Why They're Vital | 4 | |
| How Much Do You Need? | 4 | |
| Minerals: Essential Elements of Health | 7 | |
| Do You Need Vitamin and Mineral Supplements? | 10 | |
| On the Edge: Marginal Deficiencies | 13 | |
| The Antioxidant Revolution | 14 | |
| 2 | Choosing What's Right for You | 17 |
| Who Decides This Stuff, Anyway? | 18 | |
| What Are Your Needs? | 19 | |
| Nutritionally Oriented Health Care | 21 | |
| Vitamins and Minerals for Everyone | 22 | |
| Supplements and Common Health Problems | 24 | |
| Getting the Most from Supplements | 27 | |
| Part 2 | The A to K of Vitamins | 29 |
| 3 | Vitamin A and Carotenes: Double-Barreled Health Protection | 31 |
| Why You Need Vitamin A | 32 | |
| Why You Need Carotenes Even More | 32 | |
| The RDA for Vitamin A | 34 | |
| Are You Deficient? | 37 | |
| Eating Your A's | 38 | |
| Getting the Most from Vitamin A and Carotenes | 40 | |
| Which Type Should I Take? | 41 | |
| Bugs Bunny Had Great Eyesight | 42 | |
| A as in Aging Skin | 43 | |
| To Beta or Not to Beta | 43 | |
| Carotenes and Cardiac Cases | 44 | |
| Boosting Your Immunity with Vitamin A | 45 | |
| 4 | Meet the B Family | 47 |
| One Big Happy Family | 48 | |
| DRIs for B Vitamins | 50 | |
| Are You Deficient? | 52 | |
| Eating Your B's | 53 | |
| Getting the Most from B Vitamins | 53 | |
| The Three B's for Heart Health | 55 | |
| Aging and the B Vitamins | 55 | |
| Don't Worry, B Happy | 56 | |
| Boosting Your Immune System | 56 | |
| 5 | Thiamin: The Basic B | 59 |
| Why You Need Thiamin | 59 | |
| The DRI for Thiamin | 60 | |
| Are You Deficient? | 60 | |
| Eating Your Thiamin | 62 | |
| Getting the Most from Thiamin | 63 | |
| Protecting Your Heart | 64 | |
| Thiamin and Diabetes | 64 | |
| Thiamin and Canker Sores | 64 | |
| 6 | B Energetic: Riboflavin | 65 |
| Why You Need Riboflavin | 65 | |
| The DRI for Riboflavin | 66 | |
| Are You Deficient? | 67 | |
| Eating Your Riboflavin | 67 | |
| Getting the Most from Riboflavin | 68 | |
| Producing Energy | 69 | |
| Preventing Migraines | 69 | |
| Riboflavin and Your Eyes | 70 | |
| 7 | Niacin: Cholesterol B Gone | 71 |
| Why You Need Niacin | 71 | |
| The DRI for Niacin | 72 | |
| Are You Deficient? | 74 | |
| Eating Your Niacin | 74 | |
| Getting the Most from Niacin | 76 | |
| Powering Your Cells | 77 | |
| Lowering High Cholesterol | 77 | |
| Niacin and Diabetes | 79 | |
| Other Problems Helped by Niacin | 80 | |
| 8 | Pyridoxine: Have a Healthy Heart | 81 |
| Why You Need Pyridoxine | 82 | |
| The DRI for Pyridoxine | 83 | |
| Are You Deficient? | 84 | |
| Eating Your Pyridoxine | 85 | |
| Getting the Most from Pyridoxine | 86 | |
| Help for Heart Disease | 87 | |
| Immune Booster | 87 | |
| Helping Asthmatics | 88 | |
| Preventing Diabetic Complications | 88 | |
| Relief for Carpal Tunnel Syndrome | 88 | |
| Pyridoxine for PMS | 89 | |
| Other Problems and Pyridoxine | 89 | |
| 9 | Folic Acid: Healthy Babies, Healthy Hearts | 91 |
| Why You Need Folic Acid | 92 | |
| The DRI for Folic Acid | 92 | |
| Are You Deficient? | 93 | |
| Eating Your Folic Acid | 95 | |
| Getting the Most from Folic Acid | 97 | |
| Folic Acid for Healthy Babies | 98 | |
| Folic Acid Forestalls Heart Disease | 98 | |
| Preventing Cancer with Folic Acid | 99 | |
| Folic Acid and Depression | 100 | |
| 10 | Cobalamin: The B for Healthy Blood | 101 |
| Why You Need Cobalamin | 101 | |
| The DRI for Cobalamin | 102 | |
| Are You Deficient? | 103 | |
| Who's at Risk? | 104 | |
| Eating Your Cobalamin | 105 | |
| Getting the Most from Cobalamin | 106 | |
| 11 | Pantothenic Acid: It's Everywhere | 109 |
| Why You Need Pantothenic Acid | 109 | |
| Safe and Adequate Intake | 110 | |
| Are You Deficient? | 111 | |
| Eating Your Pantothenic Acid | 111 | |
| Getting the Most from Pantothenic Acid | 112 | |
| Helping High Cholesterol | 112 | |
| Pantothenic Acid for Pentathletes | 112 | |
| Quack, Quack, QUACK! | 113 | |
| 12 | The Unofficial B Vitamins | 115 |
| When Is a B Not a B? | 115 | |
| Biotin: The B from Your Body | 116 | |
| Are You Deficient? | 117 | |
| Choline: Brain Food | 118 | |
| Inositol: Choline's Close Cousin | 121 | |
| PABA: Protecting Your Skin | 121 | |
| 13 | Vitamin C: The Champion | 123 |
| Why You Need Vitamin C | 124 | |
| The DRI for Vitamin C | 124 | |
| Are You Deficient? | 127 | |
| Eating Your C's | 128 | |
| Getting the Most from Vitamin C | 131 | |
| Which Type Should I Take? | 132 | |
| Front-Line Antioxidant | 134 | |
| Preventing Cardiovascular Disease | 134 | |
| Enhancing Your Immune System | 135 | |
| Healing Wounds and Recovering from Surgery | 136 | |
| Fighting Allergies and Asthma | 136 | |
| Diabetes and Vitamin C | 137 | |
| Kidney Stones, Gallstones, and Vitamin C | 138 | |
| Cancer and Vitamin C | 138 | |
| Making Babies with Vitamin C | 140 | |
| Saving Babies with Vitamin C | 140 | |
| C-ing Is Believing | 140 | |
| Other Health Problems Helped by Vitamin C | 141 | |
| 14 | Vitamin D: Look on the Sunny Side | 143 |
| Why You Need Vitamin D | 143 | |
| The Sunshine Vitamin | 144 | |
| The AI for Vitamin D | 145 | |
| Are You D-ficient? | 145 | |
| Eating Your D's | 147 | |
| Getting the Most from Vitamin D | 148 | |
| Vitamin D and Cancer | 149 | |
| Other Health Problems Helped by Vitamin D | 149 | |
| 15 | Vitamin E: E for Excellent | 151 |
| Why You Need Vitamin E | 151 | |
| The Alpha, Beta, and Gamma of E | 152 | |
| The DRI for Vitamin E | 153 | |
| Are You Deficient? | 153 | |
| Eating Your E's | 154 | |
| Getting the Most from Vitamin E | 155 | |
| E-vading Heart Disease | 157 | |
| Is It Really That E-Z? | 158 | |
| E-luding Cancer | 159 | |
| Excellent for the Elderly | 160 | |
| Other Health Problems Helped by Vitamin E | 161 | |
| 16 | Vitamin K: The Band-Aid in Your Blood | 163 |
| Why You Need Vitamin K | 164 | |
| The RDA for Vitamin K | 164 | |
| Are You Deficient? | 165 | |
| Eating Your K's | 166 | |
| Getting the Most from Vitamin K | 167 | |
| Part 3 | Minerals: The Elements of Good Health | 169 |
| 17 | Calcium: Drink Your Milk! | 171 |
| Why You Need Calcium | 171 | |
| Boning Up on Calcium | 172 | |
| The DRI for Calcium | 173 | |
| Are You Deficient? | 174 | |
| Calcium-Robbing Drugs | 175 | |
| Other Prescription Drugs and Calcium | 176 | |
| Eating Your Calcium | 177 | |
| Picking the Right Calcium Supplement | 179 | |
| Getting the Most from Calcium | 181 | |
| The Function of Phosphorus | 183 | |
| Avoiding Osteoporosis | 184 | |
| Not for Women Only | 185 | |
| Calcium and High Blood Pressure | 186 | |
| Calcium and Colon Cancer | 187 | |
| Calcium and Kidney Stones | 187 | |
| Calcium and Heart Disease | 187 | |
| Calcium and PMS | 188 | |
| Calcium and Weight Loss | 188 | |
| 18 | Magnesium: Magnificent for Your Heart | 189 |
| Why You Need Magnesium | 189 | |
| The DRI for Magnesium | 190 | |
| Are You Deficient? | 191 | |
| Eating Your Magnesium | 192 | |
| Getting the Most from Magnesium | 193 | |
| Magnesium and Your Heart | 195 | |
| Magnesium Manages Blood Pressure | 195 | |
| Help for Asthma | 196 | |
| Magnesium and Diabetes | 196 | |
| Magnesium for Healthy Bones | 197 | |
| Magnesium and Migraines | 197 | |
| Other Problems Helped by Magnesium | 197 | |
| 19 | Zinc: Immune System Booster | 199 |
| Why You Need Zinc | 199 | |
| The RDA for Zinc | 200 | |
| Are You Deficient? | 200 | |
| Eating Your Zinc | 201 | |
| Getting the Most from Zinc | 202 | |
| Fighting Off Colds | 203 | |
| Zinc Club for Men | 204 | |
| Healthy Skin, Nails, and Hair | 205 | |
| Zinc for Healing | 205 | |
| Think Zinc for Other Problems | 205 | |
| 20 | Electrolytes: Keeping Your Body in Balance | 207 |
| What's an Electrolyte? | 207 | |
| Why You Need Electrolytes | 208 | |
| The RDAs for Electrolytes | 209 | |
| Are You Deficient? | 209 | |
| Potassium Pitfalls | 210 | |
| Eating Your Electrolytes | 211 | |
| Getting the Most from Electrolytes | 212 | |
| Shaking Up Salt | 213 | |
| Electrifying News on High Blood Pressure | 214 | |
| Preventing Strokes with Potassium | 215 | |
| 21 | The Trace Minerals: A Little Goes a Long Way | 217 |
| What's a Trace Mineral? | 217 | |
| Why You Need Trace Minerals | 218 | |
| RDAs and Safe and Adequate Intakes | 219 | |
| Are You Deficient? | 219 | |
| Eating Your Trace Minerals | 219 | |
| Getting the Most from Trace Minerals | 220 | |
| Singling Out Sulfur | 220 | |
| Iron: Basic for Blood | 221 | |
| Iodine: Important for the Thyroid | 224 | |
| Chromium: Boon for Diabetics? | 225 | |
| Selenium: An Essential Element | 226 | |
| Copper: Crucial for Your Circulation | 228 | |
| Fluoride: Fighting Tooth Decay | 229 | |
| Manganese: Mystery Metal | 230 | |
| Molybdenum: Making Enzymes | 231 | |
| Other Trace Minerals | 231 | |
| Minerals You Should Miss | 233 | |
| Part 4 | Exploring Other Supplements | 235 |
| 22 | Amino Acids: The Building Blocks of Life | 237 |
| Why You Need Amino Acids | 237 | |
| 50,000 Proteins from Just 22 Aminos | 239 | |
| The RDA for Amino Acids | 240 | |
| Eating Your Aminos | 242 | |
| Amino Alert! | 243 | |
| Arginine for Immunity | 243 | |
| Carnitine for Cardiac Cases | 244 | |
| Creatine for Muscles | 245 | |
| Cysteine for Pollution Protection | 246 | |
| Glutamine for the Gut | 246 | |
| Lysine: Help for Herpes? | 247 | |
| Methionine and Taurine | 247 | |
| Tryptophan for Natural Sleep | 248 | |
| Phenylalanine, Tyrosine, and Migraines | 249 | |
| 23 | Essential Fatty Acids: When Is Fat Good? | 251 |
| What's So Essential About Fat? | 251 | |
| Good Fat vs. Bad Fat | 252 | |
| Omega-3 and Omega-6 | 253 | |
| Omega-3 Helps Your Heart | 257 | |
| Fish Oil and Fat Levels | 257 | |
| Helping High Blood Pressure | 258 | |
| Fish Oil and Diabetes | 258 | |
| Calming Crohn's Disease | 259 | |
| Helping Rheumatoid Arthritis | 259 | |
| Fish Oil Fights Cancer | 259 | |
| GLA: The Promise of Evening Primrose Oil | 260 | |
| Other Good Fats | 260 | |
| 24 | Super Antioxidants | 261 |
| The Crucial Role of Glutathione | 261 | |
| Are You Deficient? | 262 | |
| Boosting Your Glutathione Level | 263 | |
| Supplements to Boost Glutathione | 264 | |
| Lipoic Acid: The Vitamin That's Not a Vitamin | 265 | |
| 25 | Flavonoids for Humanoids | 267 |
| What Are Flavonoids? | 267 | |
| Carotenoids: Orange You Glad You Know? | 268 | |
| The Carotenes | 269 | |
| The Xanthophylls | 271 | |
| Have a Nice Cup of Tea | 273 | |
| Quercetin: The Flavonoid from Onions | 273 | |
| Garlic: It's
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