A Must have Nutrition reference book April 4, As always, Earl Mindell is the go-to-guy for nutrition information. I have been a follower of his advice since the early s and have never been steered wrong. Such as the Great Earth Vitamins, which typically the upper income people purchase. Each time it includes new and helpful information to make smart decisions relating to my health. I enjoy exploring vitamins and alternative therapies that can help us in the fight to maintain our health.

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My hope is that this latest iteration is the most comprehensive ever, providing explicit guidance for all the essential information you need to safely pursue and successfully achieve optimal health for yourself and your family. Although there is an abundance of nutritional information on the internet, there is an equal abundance of misinformation—about supplments, potential food and drug interactions, toxicity levels, and more. Not knowing what or what not to believe, what to look and look out for, can seriously jeaopardize your health.

The Vitamin Bible was designed to prevent that from happening by becoming the ultimate go-to nutritional reference guide, furnishing facts that you need when you want them—and right at your fingertips.

Along with over thirty five new sections in this edition and updated supplement regimens that include superfruits, herbal alternatives to drugs, and the latest neutraceuticals for everything from increasing fertility and dealing with post-partum depression to regaining memory brain power and side-stepping swine flu; from coping with COPD Chronic Obstructive Pulmonary Disease and dealing with RLS Restless Leg Syndrome to protecting the prostate from BPH Benign Prostate Hyperplasia and boosting the immune system to new heights and much more , the vitamin and mineral listings have all been expanded to include new FDA dosage recommendations and interactions with drugs.

Also included are eye-opening sections on phytoestrogens chemicals in plants that can act like hormone estrogen in the body , prebiotics nutrients for probiotics , cortisol the stress or death hormone , fake fat falsehoods, and, with heart disease now the leading killer among women, the top heart protecting supplements every woman needs to know about.

Remember this: the more you know about how vitamins and supplements work, and how they can work for you, the more empowered you are and the more practive you can be on your journey to optimal health. Before starting any new program, check with your physician or a nutritionally oriented doctor see section , especially if you have a specific physical problem or are taking any medication.

Why I Did Starting out, my professional education was strictly establishment when it came to vitamins. My courses in pharmacology, biochemistry, organic and inorganic chemistry, and public health hardly dealt with vitamins at all—except in relation to deficiency diseases. Lack of C? Out of B1? Insufficient vitamin D? There were no references to vitamins being used for disease prevention or as ways to optimum health. In I opened my first pharmacy. Until then I never realized just how many drugs people were taking, not for illness but simply to get through the day.

My partner at the time was very vitamin-oriented. Both of us were working fifteen hours a day, but only I looked and felt it. When I asked him what his secret was, he said it was not secret at all. It was vitamins. I realized what he was talking about had very little to do with scurvy and beriberi and a lot to do with me.

I instantly became an eager pupil, and have never since regretted it. After embarking on the most elementary vitamin regimens I was not only convinced.

I was converted. Suddenly nutrition became the most important thing in my life. I read every book I could find on the subject, clipped articles and tracked down their sources, dug out my pharmacy school texts and discovered the amazingly close relationship that did indeed exist between biochemistry and nutrition.

I attended any health lecture I could. In fact, it was at one such lecture that I learned of antioxidants and their age-reversing properties. I have been taking antioxidant supplements since then, as well as SOD—superoxide dismutase, green and white tea extracts.

Today, because of these, most people guess me to be five to ten years younger than I am. I was excited about each new discovery in the field, and it showed. A whole new world had opened up for me and I wanted others to share it. By I was totally committed to nutrition and preventive medicine.

What Vitamins Are When I mention the word vitamin, most people think pill. Thinking pill brings to mind confusing images of medicine and drugs.

Though vitamins can and certainly often do the work of both medicine and drugs, they are neither. Quite simply, vitamins are organic substances necessary for life.

Vitamins are essential to the normal functioning of our bodies and, save for a few exceptions, cannot be manufactured or synthesized internally. Necessary for our growth, vitality, and general well-being, they are found in minute quantities in all natural food.

We must obtain vitamins from these foods or from dietary supplements. What you have to keep in mind is that supplements, which are available in tablet, capsule, liquid, powder, spray, patch, and injection forms, are still just food substances, and, unless synthetic, are also derived from living plants and animals. It is impossible to sustain life without all the essential vitamins. What Vitamins Are Not A lot of people think vitamins can replace food.

They cannot. In fact, vitamins cannot be assimilated without ingesting food. There are a lot of erroneous beliefs about vitamins, and I hope this book will clear up most of them. Vitamins are not pep pills and have no caloric or energy value of their own. Vitamins are not substitutes for protein or for any other nutrients, such as minerals, fats, carbohydrates, water—or even for each other!

Vitamins themselves are not the components of our body structures. You cannot take vitamins, stop eating, and expect to be healthy. Vitamins are components of our enzyme systems which, acting like spark plugs, energize and regulate our metabolism, keeping us tuned up and functioning at high performance. Compared with our intake of other nutrients like proteins, fats, and carbohydrates, our vitamin intake even on some megadose regimens is minuscule.

But a deficiency in even one vitamin can endanger the whole human body. Should You Take Supplements? And you would probably be right. The problem is, very few of us are able to arrange this mythical diet. According to Dr. Daniel T. Processed foods have been depleted in nutrients. Take breads and cereals, for example. Enrichment means replacing nutrients in foods that once contained them but because of heat, storage, and so forth no longer do. Unfortunately, standards of enrichment leave much to be desired nutritionally.

For example, the standard of enrichment for white flour is to replace the twenty-two natural nutrients that are removed with three B vitamins, vitamin D, calcium, and iron salts. Now really, for the staff of life, that seems a pretty flimsy stick. I think you can see why my feeling about taking supplements is clear.

What Are Nutrients? Carbohydrates, proteins which are made up of amino acids , fats, minerals, vitamins, and water are all nutrients—absorbable components of foods—and necessary for good health.

Nutrients are necessary for energy, organ function, food utilization, and cell growth. The Difference Between Micronutrients and Macronutrients Micronutrients, like vitamins and minerals, do not themselves provide energy. The macronutrients—carbohydrates, fat, and protein—do that, but only when there are sufficient micronutrients to release them. The amount of micronutrients and macronutrients you need for proper health is vastly different—but each is important.

How Nutrients Get to Work Nutrients basically work through digestion. Digestion is a process of continuous chemical simplification of materials that enter the body through the mouth. Materials are split by enzymatic action into smaller and simpler chemical fragments, which can then be absorbed through walls of the digestive tract—an open-ended muscular tube, more than thirty feet long, which passes through the body—and finally enter the bloodstream. Understanding Your Digestive System Knowing how your digestive system works will clear up some of the more common confusions about how, when, and where nutrients operate.

Mouth and Esophagus Digestion begins in the mouth with the grinding of food and a mixture of saliva. An enzyme called ptyalin in the saliva already begins to split starches into simple sugars. The food is then forced to the back of the mouth and into the esophagus, or gullet.

Here is where peristalsis begins. The tiny valve at the end of your esophagus opens long enough for chewed-up particles to enter the stomach. Occasionally, especially after eating, this valve relaxes—which is what enables you to belch.

See section Stomach This is the biggest bulge in the digestive tract, as most of us are well aware. But it is located higher than you might think, lying mainly behind the lower ribs, not under the navel, and it does not occupy the belly.

It is a flexible bag enclosed by restless muscles, constantly changing form. Virtually nothing is absorbed through the stomach walls except alcohol. Watery substances, such as soup, leave the stomach quite rapidly. Fats remain considerably longer. An ordinary meal of carbohydrates, proteins, and fats is emptied from the average stomach in three to five hours.

Stomach glands and specialized cells produce mucus, enzymes, hydrochloric acid, and a factor that enables vitamin B12 to be dissolved through intestinal walls to convert food into a semiliquid state called chyme before it is passed to the small intestine.

It is active only in an acid medium. The stomach is not absolutely indispensable to digestion. Most of the process of digestion occurs beyond it.

Small Intestine Twenty-two feet long, here is where digestion is completed and virtually all absorption of nutrients occurs. It has an alkaline environment, brought about by highly alkaline bile, pancreatic juice, and secretions of the intestinal walls. The alkaline environment is necessary for the most important work of digestion and absorption.

The duodenum, which begins at the stomach outlet, is the first part of the small intestine. This joins with the jejunum about ten feet long , which joins with the ileum ten to twelve feet long. Large Intestine Colon Any material leaving the ileum and entering the cecum where the small and large intestine join is quite watery.


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