The Complete Idiot's Guide to Vitamins & Minerals

457 Pages·2001·11.6 MB·English

Page i
Vitamins and Minerals
by Dr. Alan H. Pressman
with Sheila Buff
A Division of Macmillan General Reference
A Simon and Schuster Macmillan Company
1633 Broadway, New York, NY 10019-6705
Page aa
DEAR READERS
Page ab
THE COMPLETE IDIOT'S REFERENCE CARD
Page ii
To my son Corey and my daughter Meghan because they are my life.
—Alan H. Pressman
In loving memory of Grace Darling Griffin.—Sheila Buff
© 1997 by Alan H. Pressman and Sheila Buff
All rights reserved. No part of this book shall be reproduced, stored in a retrieval system, or
transmitted by any means, electronic, mechanical, photocopying, recording, or otherwise, without
written permission from the publisher. No patent liability is assumed with respect to the use of the
information contained herein. Although every precaution has been taken in the preparation of this
book, the publisher and author assume no responsibility for errors or omissions. Neither is any
liability assumed for damages resulting from the use of information contained herein. For information,
address Alpha Books, 1633 Broadway, New York, NY 10019-6705.
THE COMPLETE IDIOT'S GUIDE name and design are trademarks of Macmillan, Inc.
International Standard Book Number: 0-02-862116-6
Library of Congress Catalog Card Number: 97-80861
99 98 4 3
Interpretation of the printing code: the rightmost number of the first series of numbers is the year of
the book's printing; the rightmost number of the second series of numbers is the number of the
book's printing. For example, a printing code of 97-1 shows that the first printing occurred in 1997.
This publication contains information based on the research and experience of its authors and is
designed to provide useful advice with regard to the subject matter covered. The authors and
publisher are not engaged in rendering medical or other professional services in this publication.
Circumstances vary for practitioners of the activities covered herein, and this publication should not
be used without prior consultation from a competent medical professional.
The authors and publisher expressly disclaim any responsibility for any liability, loss, injury, or risk,
personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and
application of any of the contents of this book.
Printed in the United States of America
Page iii
Executive Editor
Gary M. Krebs
Managing Editor
Robert Shuman
Senior Editor
Nancy Mikhail
Development Editor
Joan Paterson
Production Editor
Linda Seifert
Technical Editor
Carl Germano, RD, CNS, LDN
Copy Editor
Patricia A. Solberg
Editorial Assistant
Maureen Horn
Illustrator
Judd Winick
Designer
Glenn Larsen
Cover Designer
Kevin Spears
Indexer
Joelynn Gifford
Production Team
Kim Cofer
Kristy Nash
Nicole M. R. Ritch
Page iv
CONTENTS AT A GLANCE
Part 1: The Vital Keys to Good Health 1
1 The Alphabet Soup of Nutrition 3
What all those letters mean—and why you need them all.
2 Choosing What's Right for You 15
Read this before you go to the vitamin store!
Part 2: The A to K of Vitamins 27
3 Vitamin A and Carotenes: Double-Barreled Health 29
Protection
Why Bugs Bunny has such great eyesight.
4 Meet the B Family 45
Family togetherness means better health.
5 Thiamin: The Basic B 57
The grandaddy of the B family.
6 B Energetic: Riboflavin 65
Burn off energy with this bouncing B.
7 Niacin: Cholesterol B Gone 73
The B that boots out cholesterol.
8 Pyridoxine: Have a Healthy Heart 85
Keep your heart beating beautifully with this B.
9 Folic Acid: Healthy Babies, Healthy Hearts 95
The breakthrough B that's good for young and old.
10 Cobalamin: The B for Healthy Blood 107
Are you sure you've got enough?
11 Pantothenic Acid: It's Everywhere 115
The B you can't run low on.
12 The Unofficial B Vitamins 121
Biotin, choline, inositol, and PABA: When is a B not a B?
13 Vitamin C: The Champion 129
If there's a miracle vitamin or a cure for the common cold,
this is it.
14 Vitamin D: Look on the Sunny Side 149
Life's a beach when it comes to this vitamin.
15 Vitamin E: E for Excellent 157
Tops on the vitamin report card.
16 Vitamin K: The Band-Aid in Your Blood 169
Getting you through life's rough spots.
Page v
Part 3: Minerals: The Elements of Good Health 175
17 Calcium: Drink Your Milk! 177
It's not just for kids—grownups need strong bones, too.
18 Magnesium: Magnificent for Your Heart 195
Also magnificent for migraines, blood pressure, asthma, and
more.
19 Zinc: Immune System Booster 207
Think zinc for colds, wound healing, and prostate problems.
20 Electrolytes: Keeping Your Body in Balance 215
The electrifying news about potassium, sodium, and
chloride.
21 The Trace Minerals: A Little Goes a Long Way 225
Did you know you need molybdenum?
Part 4: Exploring Other Supplements 243
22 Amino Acids: The Building Blocks of Life 245
How you make 50,000 proteins from just 22 amino acids.
23 Essential Fatty Acids: When Is Fat Good? 259
When it's fishy or flaxy.
24 Super Antioxidants 271
Win the free radical battle with these power supplements.
25 Flavonoids for Humanoids 277
If it's orange, eat it—then have a cup of tea, some
blueberries, and a few garlic cloves.
26 Coenzyme Q10: Cellular Spark Plug 289
Natural energy for heart patients.
27 Help from Natural Hormones 295
Melatonin, genistein, DHEA—what's this stuff really all
about?
28 Fiber: Moving Things Along 303
High fiber means high health.
A Quick Reference Chart of Ailments and Suggested 317
Supplements
B Resources 319
C Glossary 325
Index 337
Page vi
CONTENTS
Part 1: The Vital Keys to Good Health 1
1 The Alphabet Soup of Nutrition 3
Vitamins: Why They're Vital 4
Fat-Soluble Vitamins 4
Water-Soluble Vitamins 4
How Much Do You Need? 5
The Measure of Good Health 6
Beyond the Basics 6
Minerals: Essential Elements of Health 7
Minerals 7
Trace Minerals 8
Do You Need Vitamin and Mineral Supplements? 9
On the Edge: Marginal Deficiencies 10
The Antioxidant Revolution 12
Radicals on the Loose 12
Fighting Back with Antioxidants 12
The Least You Need to Know 13
2 Choosing What's Right for You 15
Who Decides This Stuff, Anyway? 16
What Are Your Needs? 17
Tests for Vitamin and Mineral Deficiencies 18
Nutritionally Oriented Health Care 19
Vitamins and Minerals for Everyone 19
Special Needs of Older Adults 20
Vitamins for Kids and Teens 21
Vitamins for Vegetarians 22
Supplements and Common Health Problems 22
High Cholesterol 22
High Blood Pressure 23
Diabetes 24