Vitamin & Mineral Nutrition
Paul Raven
Published by Paul Raven at Smashwords
Copyright © 2011 Paul Raven
All rights reserved. No part of this book may be reproduced in any form without permission in writing from the author or publisher.
Smashwords Edition, License Notes
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
Warning
Although the author believes the information contained in this book to be accurate at the time of publication, no accuracy guarantee is offered or implied. This book is published for information purposes only. This book does not offer or imply any diagnosis or medical advice. No information presented in this book has been approved by any government agency or third-party body. The author advises readers not to ingest any vitamins, minerals or nutrients mentioned in this book without first consulting with a medical doctor, certified dietician or nutritionist.
About the Author
Paul Raven holds a Doctorate of Natural Health Sciences and serves as a Program Director at the International Academy Health Education Centre. In his spare time, he composes new age music, meditates, plays bass guitar in local bands, practices yoga and spends time with his friends and family.
Table of Contents
Alpha Linolenic Acid (Omega 3)
Vitamin B15 (Dimethylglycine) (DMG)
This book describes 35 vitamins and minerals. Each description includes the vitamin or mineral’s function in the human body, good food sources, assimilation and function requirements, signs that your body might need some more, and if available, the recommended dietary allowance. Vitamins and minerals play an important role in our health. The goal of this book is to help you gain an understanding of these 35 important nutrients.
Alpha Linolenic Acid (Omega 3)
Function
In addition to improving cellular membrane, cardiovascular and neural function, this nutrient is important for the regulation of enzyme, DNA, hormonal and inflammatory responses in the body. Also important for fetal development.
Good Food Sources
Broccoli
Flaxseeds (especially fresh)
Green Leafy Vegetables
Hazelnuts
Salmon
Tuna
Walnuts
Whole Grains
Assimilation/Function Requirements
Requires Phosphorus and Vitamins A, C, D and E for optimal assimilation/function.
You Might Need Some More if You Have:
Brittle Nails
Dandruff
Dry Eyes
Dry Hair
Dry Skin
Frequent Urination
Insatiable Thirst
Irritability
Poor Wound Healing
Nutrient Intake Recommendations
RDA (Recommended Dietary Allowance) not available
Function
This nutrient helps to protect cells from damage, helps to mediate the body’s response to allergens, improves the body’s use of Vitamin C and may help to fight cancer.
Good Food Sources
Apricots
Blackberries
Cherries (best source)
Grapefruit
Grapes
Lemons
Oranges
Plums
Prunes
Assimilation/Function Requirements
Requires Vitamin C for optimal assimilation/function and safety.
You Might Need Some More if You Have:
Anemia
Bleeding Gums
Frequent Colds
Frequent Nose Bleeds
Slow Healing Bruises (prominent sign)
Other Considerations
Bioflavonoids should never be consumed on their own – consumption should be via natural dietary sources or in combination with Vitamin C
Nutrient Intake Recommendations
RDA (Recommended Dietary Allowance) not available
Function
This nutrient improves the growth of skin, hair and nails and improves metabolism of all nutrients.
Good Food Sources
Brewer's Yeast (best source)
Cheese
Eggs
Lentils
Liver
Meat
Milk
Mushrooms
Peanuts
Poultry
Soybeans
Whole Grains
Whole Wheat
This nutrient is also produced via intestinal flora synthesis.
Assimilation/Function Requirements
Requires Folic Acid, Vitamin B-Complex, Vitamin B5 (Pantothenic Acid), Vitamin B12 (Cobalamin) and Vitamin C for optimal assimilation/function.
You Might Need Some More if You Have:
Anemia
Brittle Hair
Brittle Nails
Depression
Dry Skin
Hair Loss
High Blood Sugar
High Cholesterol
Insomnia
Muscular Pain
Nausea
Poor Fat Metabolism
Reduced Appetite
Sore Tongue
Nutrient Intake Recommendations
RDA (Recommended Dietary Allowance) 30 mcg
Function
This nutrient is important for muscle contractions (including heartbeat), blood clotting, bone formation and nerve impulses/communication.
Good Food Sources
Almonds
Asparagus
Blackstrap Molasses
Brewer's Yeast
Broccoli
Cabbage
Carob
Cheese
Collards
Dark Green Leafy Vegetables
Figs
Kale
Kelp
Milk
Oats
Prunes
Salmon
Sardines
Sesame Seeds
Soy
Tofu
Turnip Greens
Watercress
Yogurt
Assimilation/Function Requirements
Requires Boron, Essential Fatty Acids, Magnesium, Manganese, Phosphorus and Vitamins A, C, D and E for optimal assimilation/function.
You Might Need Some More if You Have:
Arthritis
Brittle Nails
Dry Skin
Growth Retardation
Heart Palpitations
High Blood Pressure
High Cholesterol
Insomnia
Muscle Cramps
Nervousness
Numbness in Arms/Legs
Osteoporosis
Rickets
Sore Joints
Tooth Decay
Nutrient Intake Recommendations
RDA (Recommended Dietary Allowance) 1000 mg
Function
Approximately 8% of this type of nutrient is converted to Vitamin A in the body. This type of nutrient also contributes to tissue development and immune system function.
Good Food Sources
Fruits
Green Vegetables
Yellow Vegetables
Assimilation/Function Requirements
None known.
You Might Need Some More if You Have:
Cancer
Cardiovascular Disease
Nutrient Intake Recommendations
RDA (Recommended Dietary Allowance) not available
Function
This nutrient is important for liver function, brain function, nervous system function as well as gallbladder function.