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    Vitamins What Why and Where?
    Vitamins What Why and Where?
    Vitamins What Why and Where?
    Ebook244 pages1 hour

    Vitamins What Why and Where?

    By Catherine Saxelby

    ()

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    About this ebook

    Here you will find in-depth, quality information on the vitamins – all in one handy place. This ebook is a trusted resource for people seeking to make sense of the plethora of often-confusing information about vitamins and supplements. Learn where vitamins are naturally found, how much your body needs each day, the richest sources, symptoms of overdose and deficiency, the official Recommended Dietary Intakes (RDI), easy ways to get your day's needs and how cooking or processing affect each vitamin. Whether you're looking to boost your health during pregnancy, to slow aging or you're just feeling run down , this guide about vitamins and supplements will give you all the information you need. You will find complete usage and dosage recommendations for the 14 basic vitamins. You'll be guided through the options that are likely to do you some good, and warned of those with the potential to harm. With clear understandable explanations, the most current scientifically-documented guidelines, and easy-to-follow lists, Vitamins – What, Why and Where is your concise to-the-point guide. 

    LanguageEnglish
    PublisherFoodwatch
    Release dateJul 23, 2020
    ISBN9780987552143
    Vitamins What Why and Where?
    Author

    Catherine Saxelby

    Catherine Saxelby B Sc, Grad Dip Nutr Dietetics, APD, AN is Sydney-based culinary nutritionist and award-winning author of 12 books. She has contributed to many magazines such as Healthy Food Guide, Prevention and New Idea, and has appeared on TV programs including Good Morning Australia and Today. She runs an informational website at www.foodwatch.com.au where she shares her discoveries about nutrition, diets and additives. Connect with Catherine on Facebook, Twitter, Instagram, LinkedIn and Pinterest.

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      Book preview

      Vitamins What Why and Where? - Catherine Saxelby

      Vitamins What Why and Where?

      Catherine Saxelby

      Published by Foodwatch, 2020.

      While every precaution has been taken in the preparation of this book, the publisher assumes no responsibility for errors or omissions, or for damages resulting from the use of the information contained herein.

      VITAMINS WHAT WHY AND WHERE?

      First edition. July 23, 2020.

      Copyright © 2020 Catherine Saxelby.

      ISBN: 978-0987552143

      Written by Catherine Saxelby.

      Table of Contents

      Title Page

      Copyright Page

      Dedication

      Vitamins What Why and Where?

      Sign up for Catherine Saxelby's Mailing List

      Further Reading: The Super Powers of Veg

      Also By Catherine Saxelby

      About the Author

      For our son Guy who’s always been fascinated by vitamins.For our son Guy who’s always been fascinated by vitamins.

      Vitamins

      What, Why and Where

      ––––––––

      Catherine Saxelby

      First published by Foodwatch Pty Ltd in 2018 This edition published in 2018 by Foodwatch

      Copyright © Catherine Saxelby 2018 www.foodwatch.com.au

      The moral right of the author has been asserted.

      All rights reserved. This publication (or any part of it) may not be reproduced or transmitted, copied, stored, distributed or otherwise made available by any person or entity, in any form (electronic, digital, optical, mechanical) or by any means (photocopying, recording, scanning or otherwise) without prior written permission from the publisher.

      Vitamins: What, Why and Where EPUB: 9780987552143

      Cover design by Bite Communications

      Publishing services provided by Critical Mass www.critmassconsulting.com

      ‘Knowledge is power.’

      Francis Bacon (1561–1626), English philosopher

      For our son Guy who’s always been fascinated by vitamins.

      Contents

      ––––––––

      Introduction – Hello from Catherine 1

      Units and measures 4

      Chapter 1: What are vitamins? 7

      Grouping and classification 8

      Fat-soluble or water-soluble 10

      Why do I need them? 11

      Where do I find them? 11

      The best natural sources of vitamins 12

      Chapter 2: Vitamins – food or pills? 13

      Ways to maximise the absorption of vitamins 15

      Can I overdose on vitamins? 16

      Vitamin A (retinol) 16

      Pro-Vitamin A (beta-carotene) 17

      Vitamin B3  (niacin) 17

      Vitamin B6  (pyridoxine) 18

      Choline 18

      Catherine Saxelby

      Vitamin C 18

      Vitamin D 18

      Vitamin E 19

      Vitamin K 20

      Vitamin supplements for children 20

      Good reasons to give a supplement: 21

      Reasons to think twice: 21

      Times you may need extra vitamins 22

      Smokers (and passive smokers) 23

      Heavy drinkers 23

      People over 60 who are housebound 23

      Vegans 23

      Anyone on a restricted diet 23

      Fussy eaters 24

      Those on a restricted weight-loss diet 24

      People with certain types of anaemia 24

      Those with malabsorption problems 24

      Before conception 24

      During pregnancy 25

      When breastfeeding 25

      When recovering from illness or surgery 25

      Lack of money 25

      The depleted soil myth 25

      Chapter 3: The 14 vitamins outlined 27

      Vitamin A (retinol) 29

      What does it do? 30

      How much do I need? 30

      Vitamins

      Where to find retinol 32

      My Top 10 richest food sources 32

      Easy ways to get your daily dose 33

      Signs of deficiency 34

      Interesting issues 35

      Pro-vitamin A (beta-carotene) 37

      What does it do? 38

      How much do I need? 39

      Where to find beta-carotene 40

      My Top 10 richest food sources 40

      Signs of deficiency 41

      Vitamin D (cholecalciferol) 42

      What does it do? 44

      How much do I need? 44

      Where to find vitamin D 45

      My Top 10 richest food sources 46

      Easy ways to get your daily dose 47

      Signs of deficiency 47

      Interesting issues 48

      Vitamin E (tocopherol) 50

      What does it do? 51

      How much do I need? 52

      Where to find vitamin E 54

      My Top 10 richest food sources 54

      Easy ways to get your daily dose 55

      Signs of deficiency 55

      Interesting issues 56

      Catherine Saxelby

      Vitamin K (phylloquinone) 58

      What does it do? 59

      How much do I need? 59

      Where to find vitamin K 60

      My Top 10 richest food sources 61

      Easy ways to get your daily dose 61

      Signs of deficiency 62

      Interesting issues 62

      Vitamin B1  (thiamin) 64

      What does it do? 65

      How much do I need? 65

      Where to find thiamin 67

      My Top 10 richest food sources 67

      Easy ways to get your daily dose 68

      Signs of deficiency 69

      Interesting issues 70

      Vitamin B2  (Riboflavin) 73

      What does it do? 74

      How much do I need? 75

      Where to find riboflavin 76

      My Top 10 richest food sources 77

      Easy ways to get your daily dose 77

      Signs of deficiency 78

      Vitamin B3  (niacin) 80

      What does it do? 81

      How much do I need? 81

      Where to find niacin 84

      Vitamins

      My Top 10 richest food sources 85

      Easy ways to get your daily dose 85

      Signs of deficiency 86

      Interesting issues 87

      Vitamin B5  (Pantothenic acid) 91

      What does it do? 92

      Where to find pantothenic acid 93

      My Top 10 richest food sources 94

      Easy ways to get your daily dose 94

      Signs of deficiency 95

      Interesting facts 96

      Vitamin B6  (Pyridoxine) 97

      What does it do? 98

      How much do I need? 98

      Where to find pyridoxine 99

      My Top 10 richest food sources 100

      Easy ways to get your daily dose 100

      Signs of deficiency 101

      Vitamin B7  (biotin) 102

      What does it do? 103

      How much do I need? 103

      Where to find biotin 104

      My Top 10 richest food sources 105

      Easy ways to get your daily dose 105

      Signs of deficiency 106

      Interesting facts 107

      Folate (folic acid) 108

      Catherine Saxelby

      What does it do? 110

      How much do I need? 110

      Where to find folate 112

      My Top 10 richest food sources 113

      Easy ways to get your daily dose 113

      Signs of deficiency 114

      Interesting issues 116

      Vitamin B12  (cyano-cobalamin) 118

      What does it do? 119

      How much do I need? 119

      Where to find vitamin B12 121

      My Top 10 richest food sources 121

      Easy ways to get your daily dose 122

      Signs of deficiency 122

      Interesting issues 124

      Choline 126

      What does it do? 127

      How much do I need? 127

      Where to find choline 129

      My Top 10 richest food sources 129

      Easy ways to get your daily dose 129

      Signs of deficiency 130

      Interesting issues 130

      Vitamin C 132

      What does it do? 133

      How much do I need? 134

      Where to find vitamin C 135

      Vitamins

      My Top 10 richest food sources 136

      Easy ways to get your daily dose 136

      Signs of deficiency 137

      Interesting issues 138

      References and websites 140

      General 140

      Relating to individual vitamins 142

      Free extras 147

      Acknowledgements 149

      Connect and keep up 149

      About the author Catherine Saxelby 150

      Connect with Catherine online 152

      Other books by Catherine Saxelby 152

      For more information 153

      Copyright notice 153

      Disclaimer 153

      ––––––––

      Introduction – Hello from Catherine

      ––––––––

      Hello and welcome.

      Thanks for buying this book. There seems to be so much hype and conflicting information out there on vitamins. My aim is to look beyond the claims and give you the facts you really need in order to make informed decisions. In this book, you’ll discover what vitamins are, how much you need each day and where to find them – as well as delicious ways to get your daily dose.

      In the world of nutrition, vitamins remain a perennially popular topic. Their impact on our health  –  both  positive and negative – generates endless discussion and media stories. Remember these headlines?

      Can vitamin C really fight off the common cold? Mushrooms: B12  for vegans?

      Folate added to cereals and bread to prevent birth defects in newborn  babies.

      ––––––––

      Catherine Saxelby

      Vitamin D – the sunshine vitamin – found to be low in many older folk.

      As a nutritionist, I am asked about vitamins all the time: How can I tell if I’m deficient in any vitamin? Should I take a supplement as ‘insurance’? What

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