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Vitamin A
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16.9 MB
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16.9 MB
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Introduction
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How Vitamin A Makes Our Eyes Moist, Our Skin Smooth, and Our Immune System Strong
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How Vitamin A Promotes Healthy Vision and Healthy Sleep
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Other Amazing Things Vitamin A Does
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Vitamin A in Foods
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Getting Vitamin A From Plant Foods Is Hard!
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Things That Boost Our Vitamin A
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Vegans, Low-Fat Dieters, and Children
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Vitamin A Supplements
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Vitamin A Toxicity
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Wrapping Up
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Vitamin B1 (Thiamin)
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21.1 MB
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21.1 MB
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Introduction
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Thiamin and Glucose Intolerance
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Severe Thiamin Deficiency
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Thiamin Deficiency Starves the Nervous System of Glucose
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Other Cool Things Thiamin Does
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Getting Thiamin From Food
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Thiamin Antagonists From Foods and Microbes
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Thiamin Antagonists In the Environment
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Other Causes of Thiamin Deficiency
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Are Thiamin Supplements Safe?
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Wrapping Up
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Vitamin B2 (Riboflavin)
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11 MB
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11 MB
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Introduction
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Amazing Things Riboflavin Does
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Riboflavin Deficiency
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How Much Riboflavin Do We Need?
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Getting Riboflavin From Food
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Other Causes of Deficiency
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Riboflavin Supplements
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Wrapping Up
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Vitamin B3 (Niacin)
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10.2 MB
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10.2 MB
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Introduction
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Why Niacin Is Important
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Niacin Deficiency
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How to Get Niacin From Food
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Protein
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Coffee, Grains, and Seeds
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The Five Tiers
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Making It Simple
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Other Causes of Deficiency
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Niacin Supplements
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Making Niacin Safe
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Wrapping Up
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Vitamin B5 (Pantothenic Acid)
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6 MB
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6 MB
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Introduction
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Pantothenic Acid Deficiency
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What B5 Does For Us
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Other Cool Things B5 Does
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The Great Pantothenate Mystery
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B5 in Foods
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Watch Out for These If You Don't Want to Be Deficient!
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B5 Supplements
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Wrapping Up
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Vitamin B6
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7.63 MB
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7.63 MB
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Introduction
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What Vitamin B6 Does For Us
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Vitamin B6 Deficiency
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Vitamin B6 in Foods
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Other Reasons for Deficiency
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Vitamin B6 Toxicity
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Vitamin B6 Supplements
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Wrapping Up
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Vitamin B7 (Biotin)
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7.29 MB
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7.29 MB
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Introduction
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What Biotin Does for Us
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Getting Biotin From Food
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How Much Do We Need?
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Pregnancy!
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Other Causes of Deficiency
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Biotin Supplements
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Wrapping Up
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Vitamin B9 (Folate)
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7.12 MB
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7.12 MB
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Introduction
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How Folate Supports Our Health Through Methylation
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Other Cool Things Folate Does
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Folate Deficiency
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How Much Folate Do We Need?
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How to Get Folate From Food
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Synthetic Folic Acid
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Dietary Patterns
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Genetic Variations in Folate Metabolism
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Other Causes of Folate Deficiency
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Is Folate Toxic?
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Folate Supplements
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Wrapping Up
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Vitamin B12
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3.72 MB
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3.73 MB
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Introduction
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B12's One Role Outside of Methylation
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B12 and Irreversible Nervous System Degeneration
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B12 and Folate Interactions
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Vitamin B12 in Vegan Foods
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Vitamin B12, Meal Timing, and Meal Frequency
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Vitamin B12 in Specific Foods
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Pernicious Anemia, Gastritis, Vegetarianism, and Veganism
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Other Causes of B12 Deficiency
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Vitamin B12 Supplements
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Wrapping Up
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Choline
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4.15 MB
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4.15 MB
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Introduction
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Choline and Methylation
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Interactions With B12 and Folate
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Choline and MTHFR
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Fatty Liver, Fat Digestion, Strength, Brain Power, Rest and Digest
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How Much Choline Do We Need?
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Choline in Foods
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Betaine in Foods
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Vegans, Autoimmune Paleo, Egg Allergies, and Low-Cholesterol Diets
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Men and Women, and Genetics
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Choline Toxicity and TMAO
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Choline Supplements
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Wrapping Up
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Vitamin C
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4.96 MB
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4.96 MB
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Introduction
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Why Vitamin C is Famous
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Vitamin C and Scurvy
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Vitamin C as an Antioxidant
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Vitamin C and Immune Function
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Peeing Too Much, Gray Hair, Brain Power, Sex Drive, and More
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Adrenal Hormones, Coloring the Skin, Eyes, and Hair
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Vitamin C Interactions with B Vitamins, Iron, and Copper
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How Much Vitamin C Do We Need?
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Vitamin C, Storage, and Cooking
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Vitamin C in Foods: The Five Tiers
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Foods With Smaller Amounts
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Vitamin C in Animal Foods
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Limitations to Using Animal Foods
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Vitamin C and Dietary Patterns
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Other Things That Hurt Vitamin C Status
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Is Vitamin C Toxic?
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Vitamin C Supplements
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Wrapping Up
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Introducing Vitamin D, Calcium, and Phosphorus
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6.27 MB
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6.27 MB
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Introduction
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Bones, Teeth, Heart Disease, and Kidney Stones
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Balancing Calcium and Phosphorus
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The "Introverted" Functions of the Trio
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Phosphorus is Distributed in Foods More Widely Than Calcium
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Severe Deficiencies: Rickets, Osteomalacia, and Tetany
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Osteopenia and Osteoporosis
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Calcium and Vitamin D Make Bones Stronger, Phosphorus Makes Them Weaker
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Excess of All Three Cause Soft Tissue Calcification
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Toxicities of Calcium and Vitamin D Have Opposite Effects on Bone
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Healthy Levels of Calcium Protect Against Kidney Stones
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Wrapping Up
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Vitamin D in Sunshine, Foods, and Supplements
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4.59 MB
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4.59 MB
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Introduction
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Vitamin D From Sunshine
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Naked and Lying Down
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Noon on a Summer Day
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Balancing the Noon and Morning Sunshine
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Vitamin D in Foods: How Much Do We Need?
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Vitamin D is Found in the Fat
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D2 vs D3
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Vitamin D in Foods: The Three Tiers
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Fortified Foods, Blood, and Other Foods
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Potential Downsides of Vitamin D-Rich Foods
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Vitamin D Supplements
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Calcium and Phosphorus in Foods and Supplements
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3.47 MB
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3.47 MB
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Introduction
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How Much Calcium Do We Need?
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Calcium Absorption From Different Foods
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Meeting the Calcium Requirement With Food
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Calcium in Mineral Water
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Calcium Supplements: Safety Concerns
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Calcium Supplements: Which Forms Are Best?
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How Much Phosphorus Do We Need?
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It's Hard to Become Deficient in Phosphorus
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What do Fruitarians, Refined Flour-Heads, and Keto-Carnivores Have in Common?
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Starvation, Refeeding, and Hungry Bones
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Hidden Phosphorus Additives in Processed Foods
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Wrapping It Up
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Vitamin E
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2.76 MB
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2.76 MB
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Introduction
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Vitamin E Prevents Damage to Cellular Membranes and Other Cellular Components
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Vitamin E Deficiency
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Vitamin E Is Fat-Soluble
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Vitamin E is a "Chain-Breaking Antioxidant"
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PUFAs are Uniquely Vulnerable to Oxidation
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Should We Use the Vitamin E Amount or the Ratio to PUFA?
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Vitamin E Cannot Completely Protect PUFA From Oxidation
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Dietary Targets for PUFA and Vitamin E
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Other Causes of Vitamin E Deficiency
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Vitamin E Supplements
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Supplement Recommendations
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Switching from High-PUFA to Low-PUFA Oils
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High-Dose Vitamin E Supplements
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Wrapping Up
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Vitamin K
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4.57 MB
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4.57 MB
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Introduction
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Vitamin K and Blood Clotting
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Calcium Metabolism, Hormonal Health, Exercise Performance, and Cancer
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The Many Forms of Vitamin K
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How Much Vitamin K Do We Need?
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Vitamin K in Foods
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Carnivore, Vegan, Moms, Kidney Disease, Warfarin, Statins, Osteoporosis Drugs
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Other Things That Hurt Vitamin K Status
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Vitamin K Supplements
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Balancing the Fat-Soluble Vitamins
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Essential Fatty Acids Part 1: Omega-6
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3.97 MB
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PDF (For Printing)
3.98 MB
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Introduction
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Classical Essential Fatty Acid Deficiency
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EFA Deficiency Required Refined Diets High in Sugar
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Arachidonic Acid Is What's Missing
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Arachidonic Acid is the Animal Form of EFAs
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Biotin and B6 Help Cure Deficiency
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Arachidonic Acid is Needed for Cellular Decision-Making
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Stomach Health, Immune Health, Balancing Inflammation, Confidence, Anxiety, and Exploration
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The Dangers of Anti-Inflammatories
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How Much Do We Need?
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Poor Conversion or Activation is Far More Common Than Absolute Deficiency
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Vegan Arachidonic Acid Supplements?
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Who Should Worry?
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Anti-Inflammatories and Poor Activation
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Is There a Toxic Dose?
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Wrapping Up
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Essential Fatty Acids Part 2: Omega-3
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2.84 MB
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2.84 MB
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Introduction
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Antagonism Between Omega-6 and Omega-3
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A Six-Year-Old Girl Shot in the Stomach: The Ultimate Plot Twist
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ALA, EPA, and DHA
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How Omega-6 and Omega-3 Can Each Each Cause the Other to Become Deficient
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The "Anti-Inflammatory" Effects of EPA
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Inflammation Resolution is an Active Process Requiring Arachidonic Acid and DHA
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Other Benefits of DHA
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DHA and the Nervous System
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Omega-3s, Psychiatric Disorders, and Heart Disease
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Wrapping Up
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Copper
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2.76 MB
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PDF (With Links)
2.76 MB
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Introduction
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What Copper Does for Us
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Copper Deficiency
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How Much Copper Do We Need?
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Copper in Food
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Variation in Food Copper
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Other Causes of Deficiency
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Copper Toxicity
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Copper, Birth Control, and HRT
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Copper Supplements
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Wrapping Up
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Iodine
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3.63 MB
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PDF (For Printing)
3.63 MB
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Introduction
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Why We Need Iodine
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Iodine Deficiency
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Fibrocystic Breast Disease and Antimicrobial Effects
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How Much Iodine Do We Need?
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Iodine In Food: Very Tricky
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Iodine Toxicity
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Rules of Thumb to Hit the Sweet Spot
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Iodine Antagonists
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"Healthy" Habits That Hurt Your Iodine Status
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Iodine Supplements
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Wrapping Up
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Iron
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8.83 MB
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PDF (With Links)
8.83 MB
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Introduction
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The Two Faces of Iron
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Iron-Deficiency Anemia
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Hypothyroidism
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Iron Overload and Hemochromatosis
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Iron: Cause of and Defense Against Oxidative Stress
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Iron and Blood Loss
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Blood Loss in the Intestines, and From Exercise
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The Genetics of Iron Overload
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Phlebotomy and Blood Donation
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Sex, Race, and the Prevalence of Hemochromatosis Genetics
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How Much Iron Do We Need?
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Heme vs. Non-Heme Iron
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What Impacts Iron Absorption?
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Assumptions Behind the RDA
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The RDA
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Why the Average Woman Doesn't Need to Meet the RDA
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The RDA for Infants, Children, and Adolescents
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Iron in Foods: The Five Tiers
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Enriched Grains
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Foods That Aren't Rich in Iron
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Why Kale and Broccoli Didn't Make the Cut
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What an Iron-Rich Diet Looks Like
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Dietary Patterns That Can Cause Iron Deficiency
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Iron Supplements
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Iron and Inflammation
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Why You Shouldn't Manage Hemochromatosis or Iron Overload With Diet
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Wrapping Up
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Magnesium
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9 MB
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9 MB
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Introduction
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Magnesium is Needed to Make Proteins and Use Energy
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Magnesium and Proteins
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Magnesium and Energy
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Magnesium, Calcium, and Other Electrolytes
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Magnesium and Fatigue
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Magnesium and Glutamate Sensitivity, Asthma, and Pain
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Magnesium and Hearing Loss, PMS, Pregnancy, Migraines, Diabetes, and More
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How Much Magnesium Do We Need?
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Magnesium in Foods: The Five Tiers
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Dietary Patterns: Carnivore, Autoimmune Paleo, Keto, High-Fat, Junk Food
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Other Causes of Magnesium Deficiency
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Should You Supplement With Magnesium?
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Potential Harms of Magnesium Supplements: Loose Stools and Magnesium Toxicity
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Which Magnesium Supplements Should You Take?
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Wrapping Up
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Manganese
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3.02 MB
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PDF (For Printing)
3.02 MB
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Introduction
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Manganese Protects Mitochondria, Cleans Up Ammonia and Glutamate, and Makes Glucose, Collagen, and Cholesterol
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Manganese Deficiency: Poor Bone Health, Skin Rash, Low Cholesterol
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Manganese, Osteoporosis, and PMS
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How Much Manganese Do We Need?
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Absorption of Manganese from Whole Grains, Nuts, Seeds, and Legumes
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Manganese in Foods: The Five Tiers
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Foods That Don't Make the Cut
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Manganese, Plants, Spices, and Carnivore Diets
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Manganese Toxicity: Parkinson's Symptoms
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Manganese Supplements
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Wrapping Up
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Molybdenum
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2.76 MB
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PDF (For Printing)
2.77 MB
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Introduction
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The Four Roles of Molybdenum
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The Difference Between Sulfite and Sulfate
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Sources of Sulfite: Animal Protein, Food Additives, Onions, Garlic, Cruciferous Veggies, Supplements, Medications, Pregnancy, and Gut Bacteria
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The Many Dangers of Sulfite: Allergy-Like Reactions, Glutamate Toxicity, Seizures, Psychiatric Disorders, Chronic Pain, Neurodegenerative Diseases, Deficiencies of B1, B6, and Neurotransmitters, Morni
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The One Case of Clinical Molybdenum Deficiency
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Genetic Disorders in Molybdenum Metabolism
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Poor Molybdenum Status: Insomnia, Mood, Motivation, Stress-Coping, Chronic Pain, Fatigue, Morning Sickness, and More
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How Much Molybdenum Do We Need?
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Is the RDA for Molybdenum Enough?
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Molybdenum in Foods: The Five Tiers
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Foods That Don't Make the Cut
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The "Lost Foods" Where the Exact Data is Missing But We Know the Ranges
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Variations According to Soil Content and Availability Within Foods
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Dietary Patterns: Carnivore, Paleo, Keto, Low-Carb, and High-Protein
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Sulfate in Supplements Can Interfere With Molybdenum Absorption
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Is Molybdenum Toxic?
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Molybdenum's Potential Interaction With Copper
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Supplementing With Molybdenum
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Wrapping Up
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Introducing Salt and Potassium
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3.04 MB
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PDF (For Printing)
3.05 MB
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Introduction
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Salt and Potassium Are Hydrating
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Salt and Potassium Are Electrolytes
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Salt, Potassium, Blood Pressure, and Swelling
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Providing the Energy for Transport
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Digestion and Nutrient Absorption
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Nutrient Retention and Transport Within the Body
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Salt and Potassium in the Nervous System
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The Role of Salt and Potassium in Insulin Release
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Potassium Activates Enzymes
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Osteoporosis and Kidney Stones
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Wrapping Up
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How Much Salt and Potassium Do We Need?
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2.09 MB
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PDF (For Printing)
2.1 MB
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Introduction
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Why Do We Crave Salt, but Not Potassium?
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Ancestral Intakes of Salt and Potassium
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Is It the Ratio That’s Important?
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The New Salt and Potassium Guidelines
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The Potassium AI
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The Sodium AI
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Are the Salt and Potassium AIs Adequate?
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What They Needed to Set a CDRR
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Why There Is No Potassium CDRR
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The Sodium CDRR
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Where Did the Ratio Go?
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How to Balance Salt and Potassium
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Wrapping Up
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Salt and Potassium in Foods and Supplements
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2.14 MB
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PDF (For Printing)
2.14 MB
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Introduction
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Potassium in Foods: General Principles
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Potassium in Foods: The Five Tiers
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Dietary Patterns
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Potassium Supplements
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Salt in Natural Foods
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Salt in Processed Foods
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When Salt Hides From Taste Buds
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Most Salt Intake Comes From Processed Foods
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Don’t Avoid Salting Your Food
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Limit Processed Foods and Salt to Taste
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Dangerous Changes to Blood Levels
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What to Do About It
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Wrapping Up
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Selenium
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812 KB
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814 KB
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Introduction
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The Strange Story Behind Selenium Studies
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The Puzzle Continues in Humans
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Selenium Deficiency is a Laboratory of Virulence
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Selenium Protects Against Oxidative Stress
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Selenium Is Needed for Thyroid Health
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Other Roles of Selenium
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Selenium and the Soil
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Signs of Selenium Deficiency and Toxicity
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Selenium Deficiency
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Selenium Toxicity
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The Importance of Measuring Blood Levels
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How Much Selenium Do We Need?
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Selenium in Foods: General Principles
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Selenium in Foods: The Five Tiers
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Getting Enough Selenium Through Diet
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Selenium Is Still About the Soil
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Should You Supplement With Selenium?
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What Form of Selenium is Best?
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It’s Not Just About Selenium
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Wrapping Up
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Zinc
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176 KB
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PDF (For Printing)
177 KB
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Introduction
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The Discovery of Zinc Deficiency
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Zinc Deficiency Today
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The Many Roles of Zinc
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How Much Zinc Do We Need?
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The Threat of Phytate
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Animal Protein and Sour Acids Enhance Zinc Absorption
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Zinc in Foods: General Principles
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Zinc in Foods: The Five Tiers
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What Happened in That First Case of Zinc Deficiency?
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Dietary Patterns
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It’s Not All About Diet
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Zinc Toxicity
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Zinc Supplements
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Killing a Cold With Zinc
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Wrapping Up
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Table of contents
1. Vitamins and Minerals 101 Premium
by
Chris Masterjohn
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Contents
Contents
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FREE BONUS! The Food and Supplement Guide for the Coronavirus
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FREE BONUS! The Food and Supplement Guide for the Coronavirus
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The Facebook Discussion Group
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The Facebook Discussion Group
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Quick Links to Individual Lessons
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Quick Links to Individual Lessons
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Search across the lessons
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Search across the lessons
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Vitamin A
Vitamin A
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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How Vitamin A Makes Our Eyes Moist, Our Skin Smooth, and Our Immune System Strong
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How Vitamin A Makes Our Eyes Moist, Our Skin Smooth, and Our Immune System Strong
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How Vitamin A Promotes Healthy Vision and Healthy Sleep
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How Vitamin A Promotes Healthy Vision and Healthy Sleep
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Other Amazing Things Vitamin A Does
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Other Amazing Things Vitamin A Does
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Vitamin A in Foods
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Vitamin A in Foods
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Getting Vitamin A From Plant Foods Is Hard!
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Getting Vitamin A From Plant Foods Is Hard!
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Things That Boost Our Vitamin A
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Things That Boost Our Vitamin A
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Vegans, Low-Fat Dieters, and Children
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Vegans, Low-Fat Dieters, and Children
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Vitamin A Supplements
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Vitamin A Supplements
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Vitamin A Toxicity
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Vitamin A Toxicity
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Wrapping Up
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Wrapping Up
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Vitamin B1 (Thiamin)
Vitamin B1 (Thiamin)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Thiamin and Glucose Intolerance
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Thiamin and Glucose Intolerance
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Severe Thiamin Deficiency
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Severe Thiamin Deficiency
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Thiamin Deficiency Starves the Nervous System of Glucose
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Thiamin Deficiency Starves the Nervous System of Glucose
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Other Cool Things Thiamin Does
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Other Cool Things Thiamin Does
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Getting Thiamin From Food
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Getting Thiamin From Food
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Thiamin Antagonists From Foods and Microbes
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Thiamin Antagonists From Foods and Microbes
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Thiamin Antagonists In the Environment
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Thiamin Antagonists In the Environment
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Other Causes of Thiamin Deficiency
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Other Causes of Thiamin Deficiency
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Are Thiamin Supplements Safe?
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Are Thiamin Supplements Safe?
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Wrapping Up
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Wrapping Up
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Vitamin B2 (Riboflavin)
Vitamin B2 (Riboflavin)
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Amazing Things Riboflavin Does
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Amazing Things Riboflavin Does
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Riboflavin Deficiency
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Riboflavin Deficiency
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How Much Riboflavin Do We Need?
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How Much Riboflavin Do We Need?
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Getting Riboflavin From Food
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Getting Riboflavin From Food
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Other Causes of Deficiency
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Other Causes of Deficiency
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Riboflavin Supplements
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Riboflavin Supplements
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Wrapping Up
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Wrapping Up
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Vitamin B3 (Niacin)
Vitamin B3 (Niacin)
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Why Niacin Is Important
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Why Niacin Is Important
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Niacin Deficiency
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Niacin Deficiency
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How to Get Niacin From Food
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How to Get Niacin From Food
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Protein
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Protein
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Coffee, Grains, and Seeds
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Coffee, Grains, and Seeds
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The Five Tiers
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The Five Tiers
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Making It Simple
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Making It Simple
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Other Causes of Deficiency
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Other Causes of Deficiency
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Niacin Supplements
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Niacin Supplements
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Making Niacin Safe
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Making Niacin Safe
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Wrapping Up
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Wrapping Up
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Vitamin B5 (Pantothenic Acid)
Vitamin B5 (Pantothenic Acid)
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PDF (For Printing)
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PDF (For Printing)
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PDF (With Links)
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PDF (With Links)
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Introduction
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Introduction
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Pantothenic Acid Deficiency
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Pantothenic Acid Deficiency
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What B5 Does For Us
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What B5 Does For Us
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Other Cool Things B5 Does
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Other Cool Things B5 Does
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The Great Pantothenate Mystery
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The Great Pantothenate Mystery
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B5 in Foods
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B5 in Foods
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Watch Out for These If You Don't Want to Be Deficient!
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Watch Out for These If You Don't Want to Be Deficient!
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B5 Supplements
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B5 Supplements
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Wrapping Up
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Wrapping Up
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Vitamin B6
Vitamin B6
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PDF (With Links)
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PDF (With Links)
Draft
PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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What Vitamin B6 Does For Us
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What Vitamin B6 Does For Us
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Vitamin B6 Deficiency
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Vitamin B6 Deficiency
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Vitamin B6 in Foods
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Vitamin B6 in Foods
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Other Reasons for Deficiency
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Other Reasons for Deficiency
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Vitamin B6 Toxicity
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Vitamin B6 Toxicity
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Vitamin B6 Supplements
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Vitamin B6 Supplements
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Wrapping Up
Draft
Wrapping Up
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Vitamin B7 (Biotin)
Vitamin B7 (Biotin)
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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What Biotin Does for Us
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What Biotin Does for Us
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Getting Biotin From Food
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Getting Biotin From Food
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How Much Do We Need?
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How Much Do We Need?
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Pregnancy!
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Pregnancy!
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Other Causes of Deficiency
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Other Causes of Deficiency
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Biotin Supplements
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Biotin Supplements
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Wrapping Up
Draft
Wrapping Up
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Vitamin B9 (Folate)
Vitamin B9 (Folate)
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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How Folate Supports Our Health Through Methylation
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How Folate Supports Our Health Through Methylation
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Other Cool Things Folate Does
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Other Cool Things Folate Does
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Folate Deficiency
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Folate Deficiency
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How Much Folate Do We Need?
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How Much Folate Do We Need?
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How to Get Folate From Food
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How to Get Folate From Food
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Synthetic Folic Acid
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Synthetic Folic Acid
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Dietary Patterns
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Dietary Patterns
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Genetic Variations in Folate Metabolism
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Genetic Variations in Folate Metabolism
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Other Causes of Folate Deficiency
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Other Causes of Folate Deficiency
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Is Folate Toxic?
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Is Folate Toxic?
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Folate Supplements
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Folate Supplements
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Wrapping Up
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Wrapping Up
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Vitamin B12
Vitamin B12
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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B12's One Role Outside of Methylation
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B12's One Role Outside of Methylation
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B12 and Irreversible Nervous System Degeneration
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B12 and Irreversible Nervous System Degeneration
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B12 and Folate Interactions
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B12 and Folate Interactions
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Vitamin B12 in Vegan Foods
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Vitamin B12 in Vegan Foods
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Vitamin B12, Meal Timing, and Meal Frequency
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Vitamin B12, Meal Timing, and Meal Frequency
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Vitamin B12 in Specific Foods
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Vitamin B12 in Specific Foods
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Pernicious Anemia, Gastritis, Vegetarianism, and Veganism
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Pernicious Anemia, Gastritis, Vegetarianism, and Veganism
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Other Causes of B12 Deficiency
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Other Causes of B12 Deficiency
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Vitamin B12 Supplements
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Vitamin B12 Supplements
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Wrapping Up
Draft
Wrapping Up
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Choline
Choline
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Choline and Methylation
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Choline and Methylation
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Interactions With B12 and Folate
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Interactions With B12 and Folate
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Choline and MTHFR
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Choline and MTHFR
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Fatty Liver, Fat Digestion, Strength, Brain Power, Rest and Digest
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Fatty Liver, Fat Digestion, Strength, Brain Power, Rest and Digest
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How Much Choline Do We Need?
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How Much Choline Do We Need?
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Choline in Foods
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Choline in Foods
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Betaine in Foods
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Betaine in Foods
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Vegans, Autoimmune Paleo, Egg Allergies, and Low-Cholesterol Diets
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Vegans, Autoimmune Paleo, Egg Allergies, and Low-Cholesterol Diets
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Men and Women, and Genetics
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Men and Women, and Genetics
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Choline Toxicity and TMAO
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Choline Toxicity and TMAO
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Choline Supplements
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Choline Supplements
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Wrapping Up
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Wrapping Up
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Vitamin C
Vitamin C
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Why Vitamin C is Famous
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Why Vitamin C is Famous
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Vitamin C and Scurvy
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Vitamin C and Scurvy
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Vitamin C as an Antioxidant
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Vitamin C as an Antioxidant
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Vitamin C and Immune Function
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Vitamin C and Immune Function
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Peeing Too Much, Gray Hair, Brain Power, Sex Drive, and More
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Peeing Too Much, Gray Hair, Brain Power, Sex Drive, and More
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Adrenal Hormones, Coloring the Skin, Eyes, and Hair
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Adrenal Hormones, Coloring the Skin, Eyes, and Hair
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Vitamin C Interactions with B Vitamins, Iron, and Copper
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Vitamin C Interactions with B Vitamins, Iron, and Copper
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How Much Vitamin C Do We Need?
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How Much Vitamin C Do We Need?
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Vitamin C, Storage, and Cooking
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Vitamin C, Storage, and Cooking
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Vitamin C in Foods: The Five Tiers
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Vitamin C in Foods: The Five Tiers
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Foods With Smaller Amounts
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Foods With Smaller Amounts
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Vitamin C in Animal Foods
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Vitamin C in Animal Foods
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Limitations to Using Animal Foods
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Limitations to Using Animal Foods
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Vitamin C and Dietary Patterns
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Vitamin C and Dietary Patterns
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Other Things That Hurt Vitamin C Status
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Other Things That Hurt Vitamin C Status
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Is Vitamin C Toxic?
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Is Vitamin C Toxic?
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Vitamin C Supplements
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Vitamin C Supplements
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Wrapping Up
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Wrapping Up
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Introducing Vitamin D, Calcium, and Phosphorus
Introducing Vitamin D, Calcium, and Phosphorus
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Bones, Teeth, Heart Disease, and Kidney Stones
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Bones, Teeth, Heart Disease, and Kidney Stones
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Balancing Calcium and Phosphorus
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Balancing Calcium and Phosphorus
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The "Introverted" Functions of the Trio
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The "Introverted" Functions of the Trio
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Phosphorus is Distributed in Foods More Widely Than Calcium
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Phosphorus is Distributed in Foods More Widely Than Calcium
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Severe Deficiencies: Rickets, Osteomalacia, and Tetany
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Severe Deficiencies: Rickets, Osteomalacia, and Tetany
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Osteopenia and Osteoporosis
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Osteopenia and Osteoporosis
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Calcium and Vitamin D Make Bones Stronger, Phosphorus Makes Them Weaker
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Calcium and Vitamin D Make Bones Stronger, Phosphorus Makes Them Weaker
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Excess of All Three Cause Soft Tissue Calcification
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Excess of All Three Cause Soft Tissue Calcification
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Toxicities of Calcium and Vitamin D Have Opposite Effects on Bone
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Toxicities of Calcium and Vitamin D Have Opposite Effects on Bone
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Healthy Levels of Calcium Protect Against Kidney Stones
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Healthy Levels of Calcium Protect Against Kidney Stones
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Wrapping Up
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Wrapping Up
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Vitamin D in Sunshine, Foods, and Supplements
Vitamin D in Sunshine, Foods, and Supplements
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Vitamin D From Sunshine
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Vitamin D From Sunshine
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Naked and Lying Down
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Naked and Lying Down
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Noon on a Summer Day
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Noon on a Summer Day
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Balancing the Noon and Morning Sunshine
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Balancing the Noon and Morning Sunshine
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Vitamin D in Foods: How Much Do We Need?
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Vitamin D in Foods: How Much Do We Need?
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Vitamin D is Found in the Fat
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Vitamin D is Found in the Fat
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D2 vs D3
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D2 vs D3
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Vitamin D in Foods: The Three Tiers
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Vitamin D in Foods: The Three Tiers
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Fortified Foods, Blood, and Other Foods
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Fortified Foods, Blood, and Other Foods
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Potential Downsides of Vitamin D-Rich Foods
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Potential Downsides of Vitamin D-Rich Foods
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Vitamin D Supplements
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Vitamin D Supplements
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Calcium and Phosphorus in Foods and Supplements
Calcium and Phosphorus in Foods and Supplements
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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How Much Calcium Do We Need?
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How Much Calcium Do We Need?
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Calcium Absorption From Different Foods
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Calcium Absorption From Different Foods
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Meeting the Calcium Requirement With Food
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Meeting the Calcium Requirement With Food
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Calcium in Mineral Water
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Calcium in Mineral Water
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Calcium Supplements: Safety Concerns
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Calcium Supplements: Safety Concerns
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Calcium Supplements: Which Forms Are Best?
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Calcium Supplements: Which Forms Are Best?
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How Much Phosphorus Do We Need?
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How Much Phosphorus Do We Need?
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It's Hard to Become Deficient in Phosphorus
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It's Hard to Become Deficient in Phosphorus
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What do Fruitarians, Refined Flour-Heads, and Keto-Carnivores Have in Common?
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What do Fruitarians, Refined Flour-Heads, and Keto-Carnivores Have in Common?
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Starvation, Refeeding, and Hungry Bones
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Starvation, Refeeding, and Hungry Bones
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Hidden Phosphorus Additives in Processed Foods
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Hidden Phosphorus Additives in Processed Foods
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Wrapping It Up
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Wrapping It Up
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Vitamin E
Vitamin E
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PDF (For Printing)
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PDF (For Printing)
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PDF (With Links)
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PDF (With Links)
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Introduction
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Introduction
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Vitamin E Prevents Damage to Cellular Membranes and Other Cellular Components
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Vitamin E Prevents Damage to Cellular Membranes and Other Cellular Components
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Vitamin E Deficiency
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Vitamin E Deficiency
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Vitamin E Is Fat-Soluble
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Vitamin E Is Fat-Soluble
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Vitamin E is a "Chain-Breaking Antioxidant"
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Vitamin E is a "Chain-Breaking Antioxidant"
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PUFAs are Uniquely Vulnerable to Oxidation
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PUFAs are Uniquely Vulnerable to Oxidation
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Should We Use the Vitamin E Amount or the Ratio to PUFA?
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Should We Use the Vitamin E Amount or the Ratio to PUFA?
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Vitamin E Cannot Completely Protect PUFA From Oxidation
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Vitamin E Cannot Completely Protect PUFA From Oxidation
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Dietary Targets for PUFA and Vitamin E
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Dietary Targets for PUFA and Vitamin E
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Other Causes of Vitamin E Deficiency
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Other Causes of Vitamin E Deficiency
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Vitamin E Supplements
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Vitamin E Supplements
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Supplement Recommendations
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Supplement Recommendations
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Switching from High-PUFA to Low-PUFA Oils
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Switching from High-PUFA to Low-PUFA Oils
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High-Dose Vitamin E Supplements
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High-Dose Vitamin E Supplements
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Wrapping Up
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Wrapping Up
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Vitamin K
Vitamin K
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Vitamin K and Blood Clotting
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Vitamin K and Blood Clotting
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Calcium Metabolism, Hormonal Health, Exercise Performance, and Cancer
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Calcium Metabolism, Hormonal Health, Exercise Performance, and Cancer
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The Many Forms of Vitamin K
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The Many Forms of Vitamin K
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How Much Vitamin K Do We Need?
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How Much Vitamin K Do We Need?
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Vitamin K in Foods
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Vitamin K in Foods
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Carnivore, Vegan, Moms, Kidney Disease, Warfarin, Statins, Osteoporosis Drugs
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Carnivore, Vegan, Moms, Kidney Disease, Warfarin, Statins, Osteoporosis Drugs
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Other Things That Hurt Vitamin K Status
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Other Things That Hurt Vitamin K Status
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Vitamin K Supplements
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Vitamin K Supplements
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Balancing the Fat-Soluble Vitamins
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Balancing the Fat-Soluble Vitamins
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Essential Fatty Acids Part 1: Omega-6
Essential Fatty Acids Part 1: Omega-6
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Classical Essential Fatty Acid Deficiency
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Classical Essential Fatty Acid Deficiency
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EFA Deficiency Required Refined Diets High in Sugar
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EFA Deficiency Required Refined Diets High in Sugar
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Arachidonic Acid Is What's Missing
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Arachidonic Acid Is What's Missing
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Arachidonic Acid is the Animal Form of EFAs
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Arachidonic Acid is the Animal Form of EFAs
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Biotin and B6 Help Cure Deficiency
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Biotin and B6 Help Cure Deficiency
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Arachidonic Acid is Needed for Cellular Decision-Making
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Arachidonic Acid is Needed for Cellular Decision-Making
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Stomach Health, Immune Health, Balancing Inflammation, Confidence, Anxiety, and Exploration
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Stomach Health, Immune Health, Balancing Inflammation, Confidence, Anxiety, and Exploration
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The Dangers of Anti-Inflammatories
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The Dangers of Anti-Inflammatories
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How Much Do We Need?
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How Much Do We Need?
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Poor Conversion or Activation is Far More Common Than Absolute Deficiency
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Poor Conversion or Activation is Far More Common Than Absolute Deficiency
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Vegan Arachidonic Acid Supplements?
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Vegan Arachidonic Acid Supplements?
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Who Should Worry?
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Who Should Worry?
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Anti-Inflammatories and Poor Activation
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Anti-Inflammatories and Poor Activation
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Is There a Toxic Dose?
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Is There a Toxic Dose?
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Wrapping Up
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Wrapping Up
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Essential Fatty Acids Part 2: Omega-3
Essential Fatty Acids Part 2: Omega-3
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Antagonism Between Omega-6 and Omega-3
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Antagonism Between Omega-6 and Omega-3
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A Six-Year-Old Girl Shot in the Stomach: The Ultimate Plot Twist
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A Six-Year-Old Girl Shot in the Stomach: The Ultimate Plot Twist
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ALA, EPA, and DHA
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ALA, EPA, and DHA
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How Omega-6 and Omega-3 Can Each Each Cause the Other to Become Deficient
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How Omega-6 and Omega-3 Can Each Each Cause the Other to Become Deficient
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The "Anti-Inflammatory" Effects of EPA
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The "Anti-Inflammatory" Effects of EPA
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Inflammation Resolution is an Active Process Requiring Arachidonic Acid and DHA
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Inflammation Resolution is an Active Process Requiring Arachidonic Acid and DHA
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Other Benefits of DHA
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Other Benefits of DHA
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DHA and the Nervous System
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DHA and the Nervous System
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Omega-3s, Psychiatric Disorders, and Heart Disease
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Omega-3s, Psychiatric Disorders, and Heart Disease
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Wrapping Up
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Wrapping Up
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Copper
Copper
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PDF (For Printing)
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PDF (For Printing)
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PDF (With Links)
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PDF (With Links)
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Introduction
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Introduction
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What Copper Does for Us
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What Copper Does for Us
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Copper Deficiency
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Copper Deficiency
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How Much Copper Do We Need?
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How Much Copper Do We Need?
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Copper in Food
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Copper in Food
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Variation in Food Copper
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Variation in Food Copper
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Other Causes of Deficiency
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Other Causes of Deficiency
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Copper Toxicity
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Copper Toxicity
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Copper, Birth Control, and HRT
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Copper, Birth Control, and HRT
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Copper Supplements
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Copper Supplements
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Wrapping Up
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Wrapping Up
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Iodine
Iodine
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Why We Need Iodine
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Why We Need Iodine
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Iodine Deficiency
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Iodine Deficiency
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Fibrocystic Breast Disease and Antimicrobial Effects
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Fibrocystic Breast Disease and Antimicrobial Effects
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How Much Iodine Do We Need?
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How Much Iodine Do We Need?
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Iodine In Food: Very Tricky
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Iodine In Food: Very Tricky
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Iodine Toxicity
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Iodine Toxicity
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Rules of Thumb to Hit the Sweet Spot
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Rules of Thumb to Hit the Sweet Spot
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Iodine Antagonists
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Iodine Antagonists
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"Healthy" Habits That Hurt Your Iodine Status
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"Healthy" Habits That Hurt Your Iodine Status
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Iodine Supplements
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Iodine Supplements
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Wrapping Up
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Wrapping Up
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Iron
Iron
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PDF (For Printing)
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PDF (For Printing)
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PDF (With Links)
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PDF (With Links)
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Introduction
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Introduction
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The Two Faces of Iron
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The Two Faces of Iron
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Iron-Deficiency Anemia
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Iron-Deficiency Anemia
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Hypothyroidism
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Hypothyroidism
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Iron Overload and Hemochromatosis
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Iron Overload and Hemochromatosis
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Iron: Cause of and Defense Against Oxidative Stress
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Iron: Cause of and Defense Against Oxidative Stress
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Iron and Blood Loss
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Iron and Blood Loss
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Blood Loss in the Intestines, and From Exercise
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Blood Loss in the Intestines, and From Exercise
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The Genetics of Iron Overload
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The Genetics of Iron Overload
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Phlebotomy and Blood Donation
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Phlebotomy and Blood Donation
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Sex, Race, and the Prevalence of Hemochromatosis Genetics
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Sex, Race, and the Prevalence of Hemochromatosis Genetics
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How Much Iron Do We Need?
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How Much Iron Do We Need?
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Heme vs. Non-Heme Iron
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Heme vs. Non-Heme Iron
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What Impacts Iron Absorption?
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What Impacts Iron Absorption?
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Assumptions Behind the RDA
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Assumptions Behind the RDA
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The RDA
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The RDA
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Why the Average Woman Doesn't Need to Meet the RDA
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Why the Average Woman Doesn't Need to Meet the RDA
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The RDA for Infants, Children, and Adolescents
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The RDA for Infants, Children, and Adolescents
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Iron in Foods: The Five Tiers
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Iron in Foods: The Five Tiers
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Enriched Grains
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Enriched Grains
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Foods That Aren't Rich in Iron
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Foods That Aren't Rich in Iron
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Why Kale and Broccoli Didn't Make the Cut
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Why Kale and Broccoli Didn't Make the Cut
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What an Iron-Rich Diet Looks Like
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What an Iron-Rich Diet Looks Like
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Dietary Patterns That Can Cause Iron Deficiency
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Dietary Patterns That Can Cause Iron Deficiency
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Iron Supplements
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Iron Supplements
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Iron and Inflammation
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Iron and Inflammation
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Why You Shouldn't Manage Hemochromatosis or Iron Overload With Diet
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Why You Shouldn't Manage Hemochromatosis or Iron Overload With Diet
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Wrapping Up
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Wrapping Up
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Magnesium
Magnesium
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Magnesium is Needed to Make Proteins and Use Energy
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Magnesium is Needed to Make Proteins and Use Energy
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Magnesium and Proteins
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Magnesium and Proteins
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Magnesium and Energy
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Magnesium and Energy
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Magnesium, Calcium, and Other Electrolytes
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Magnesium, Calcium, and Other Electrolytes
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Magnesium and Fatigue
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Magnesium and Fatigue
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Magnesium and Glutamate Sensitivity, Asthma, and Pain
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Magnesium and Glutamate Sensitivity, Asthma, and Pain
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Magnesium and Hearing Loss, PMS, Pregnancy, Migraines, Diabetes, and More
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Magnesium and Hearing Loss, PMS, Pregnancy, Migraines, Diabetes, and More
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How Much Magnesium Do We Need?
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How Much Magnesium Do We Need?
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Magnesium in Foods: The Five Tiers
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Magnesium in Foods: The Five Tiers
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Dietary Patterns: Carnivore, Autoimmune Paleo, Keto, High-Fat, Junk Food
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Dietary Patterns: Carnivore, Autoimmune Paleo, Keto, High-Fat, Junk Food
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Other Causes of Magnesium Deficiency
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Other Causes of Magnesium Deficiency
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Should You Supplement With Magnesium?
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Should You Supplement With Magnesium?
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Potential Harms of Magnesium Supplements: Loose Stools and Magnesium Toxicity
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Potential Harms of Magnesium Supplements: Loose Stools and Magnesium Toxicity
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Which Magnesium Supplements Should You Take?
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Which Magnesium Supplements Should You Take?
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Wrapping Up
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Wrapping Up
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Manganese
Manganese
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Manganese Protects Mitochondria, Cleans Up Ammonia and Glutamate, and Makes Glucose, Collagen, and Cholesterol
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Manganese Protects Mitochondria, Cleans Up Ammonia and Glutamate, and Makes Glucose, Collagen, and Cholesterol
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Manganese Deficiency: Poor Bone Health, Skin Rash, Low Cholesterol
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Manganese Deficiency: Poor Bone Health, Skin Rash, Low Cholesterol
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Manganese, Osteoporosis, and PMS
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Manganese, Osteoporosis, and PMS
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How Much Manganese Do We Need?
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How Much Manganese Do We Need?
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Absorption of Manganese from Whole Grains, Nuts, Seeds, and Legumes
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Absorption of Manganese from Whole Grains, Nuts, Seeds, and Legumes
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Manganese in Foods: The Five Tiers
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Manganese in Foods: The Five Tiers
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Foods That Don't Make the Cut
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Foods That Don't Make the Cut
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Manganese, Plants, Spices, and Carnivore Diets
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Manganese, Plants, Spices, and Carnivore Diets
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Manganese Toxicity: Parkinson's Symptoms
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Manganese Toxicity: Parkinson's Symptoms
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Manganese Supplements
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Manganese Supplements
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Wrapping Up
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Wrapping Up
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Molybdenum
Molybdenum
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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The Four Roles of Molybdenum
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The Four Roles of Molybdenum
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The Difference Between Sulfite and Sulfate
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The Difference Between Sulfite and Sulfate
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Sources of Sulfite: Animal Protein, Food Additives, Onions, Garlic, Cruciferous Veggies, Supplements, Medications, Pregnancy, and Gut Bacteria
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Sources of Sulfite: Animal Protein, Food Additives, Onions, Garlic, Cruciferous Veggies, Supplements, Medications, Pregnancy, and Gut Bacteria
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The Many Dangers of Sulfite: Allergy-Like Reactions, Glutamate Toxicity, Seizures, Psychiatric Disorders, Chronic Pain, Neurodegenerative Diseases, Deficiencies of B1, B6, and Neurotransmitters, Morni
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The Many Dangers of Sulfite: Allergy-Like Reactions, Glutamate Toxicity, Seizures, Psychiatric Disorders, Chronic Pain, Neurodegenerative Diseases, Deficiencies of B1, B6, and Neurotransmitters, Morni
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The One Case of Clinical Molybdenum Deficiency
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The One Case of Clinical Molybdenum Deficiency
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Genetic Disorders in Molybdenum Metabolism
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Genetic Disorders in Molybdenum Metabolism
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Poor Molybdenum Status: Insomnia, Mood, Motivation, Stress-Coping, Chronic Pain, Fatigue, Morning Sickness, and More
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Poor Molybdenum Status: Insomnia, Mood, Motivation, Stress-Coping, Chronic Pain, Fatigue, Morning Sickness, and More
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How Much Molybdenum Do We Need?
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How Much Molybdenum Do We Need?
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Is the RDA for Molybdenum Enough?
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Is the RDA for Molybdenum Enough?
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Molybdenum in Foods: The Five Tiers
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Molybdenum in Foods: The Five Tiers
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Foods That Don't Make the Cut
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Foods That Don't Make the Cut
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The "Lost Foods" Where the Exact Data is Missing But We Know the Ranges
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The "Lost Foods" Where the Exact Data is Missing But We Know the Ranges
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Variations According to Soil Content and Availability Within Foods
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Variations According to Soil Content and Availability Within Foods
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Dietary Patterns: Carnivore, Paleo, Keto, Low-Carb, and High-Protein
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Dietary Patterns: Carnivore, Paleo, Keto, Low-Carb, and High-Protein
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Sulfate in Supplements Can Interfere With Molybdenum Absorption
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Sulfate in Supplements Can Interfere With Molybdenum Absorption
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Is Molybdenum Toxic?
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Is Molybdenum Toxic?
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Molybdenum's Potential Interaction With Copper
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Molybdenum's Potential Interaction With Copper
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Supplementing With Molybdenum
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Supplementing With Molybdenum
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Wrapping Up
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Wrapping Up
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Introducing Salt and Potassium
Introducing Salt and Potassium
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Salt and Potassium Are Hydrating
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Salt and Potassium Are Hydrating
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Salt and Potassium Are Electrolytes
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Salt and Potassium Are Electrolytes
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Salt, Potassium, Blood Pressure, and Swelling
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Salt, Potassium, Blood Pressure, and Swelling
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Providing the Energy for Transport
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Providing the Energy for Transport
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Digestion and Nutrient Absorption
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Digestion and Nutrient Absorption
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Nutrient Retention and Transport Within the Body
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Nutrient Retention and Transport Within the Body
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Salt and Potassium in the Nervous System
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Salt and Potassium in the Nervous System
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The Role of Salt and Potassium in Insulin Release
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The Role of Salt and Potassium in Insulin Release
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Potassium Activates Enzymes
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Potassium Activates Enzymes
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Osteoporosis and Kidney Stones
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Osteoporosis and Kidney Stones
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Wrapping Up
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Wrapping Up
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How Much Salt and Potassium Do We Need?
How Much Salt and Potassium Do We Need?
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Why Do We Crave Salt, but Not Potassium?
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Why Do We Crave Salt, but Not Potassium?
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Ancestral Intakes of Salt and Potassium
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Ancestral Intakes of Salt and Potassium
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Is It the Ratio That’s Important?
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Is It the Ratio That’s Important?
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The New Salt and Potassium Guidelines
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The New Salt and Potassium Guidelines
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The Potassium AI
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The Potassium AI
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The Sodium AI
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The Sodium AI
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Are the Salt and Potassium AIs Adequate?
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Are the Salt and Potassium AIs Adequate?
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What They Needed to Set a CDRR
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What They Needed to Set a CDRR
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Why There Is No Potassium CDRR
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Why There Is No Potassium CDRR
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The Sodium CDRR
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The Sodium CDRR
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Where Did the Ratio Go?
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Where Did the Ratio Go?
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How to Balance Salt and Potassium
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How to Balance Salt and Potassium
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Wrapping Up
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Wrapping Up
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Salt and Potassium in Foods and Supplements
Salt and Potassium in Foods and Supplements
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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Potassium in Foods: General Principles
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Potassium in Foods: General Principles
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Potassium in Foods: The Five Tiers
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Potassium in Foods: The Five Tiers
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Dietary Patterns
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Dietary Patterns
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Potassium Supplements
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Potassium Supplements
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Salt in Natural Foods
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Salt in Natural Foods
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Salt in Processed Foods
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Salt in Processed Foods
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When Salt Hides From Taste Buds
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When Salt Hides From Taste Buds
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Most Salt Intake Comes From Processed Foods
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Most Salt Intake Comes From Processed Foods
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Don’t Avoid Salting Your Food
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Don’t Avoid Salting Your Food
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Limit Processed Foods and Salt to Taste
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Limit Processed Foods and Salt to Taste
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Dangerous Changes to Blood Levels
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Dangerous Changes to Blood Levels
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What to Do About It
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What to Do About It
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Wrapping Up
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Wrapping Up
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Selenium
Selenium
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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The Strange Story Behind Selenium Studies
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The Strange Story Behind Selenium Studies
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The Puzzle Continues in Humans
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The Puzzle Continues in Humans
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Selenium Deficiency is a Laboratory of Virulence
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Selenium Deficiency is a Laboratory of Virulence
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Selenium Protects Against Oxidative Stress
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Selenium Protects Against Oxidative Stress
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Selenium Is Needed for Thyroid Health
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Selenium Is Needed for Thyroid Health
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Other Roles of Selenium
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Other Roles of Selenium
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Selenium and the Soil
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Selenium and the Soil
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Signs of Selenium Deficiency and Toxicity
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Signs of Selenium Deficiency and Toxicity
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Selenium Deficiency
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Selenium Deficiency
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Selenium Toxicity
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Selenium Toxicity
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The Importance of Measuring Blood Levels
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The Importance of Measuring Blood Levels
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How Much Selenium Do We Need?
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How Much Selenium Do We Need?
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Selenium in Foods: General Principles
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Selenium in Foods: General Principles
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Selenium in Foods: The Five Tiers
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Selenium in Foods: The Five Tiers
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Getting Enough Selenium Through Diet
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Getting Enough Selenium Through Diet
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Selenium Is Still About the Soil
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Selenium Is Still About the Soil
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Should You Supplement With Selenium?
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Should You Supplement With Selenium?
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What Form of Selenium is Best?
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What Form of Selenium is Best?
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It’s Not Just About Selenium
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It’s Not Just About Selenium
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Wrapping Up
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Wrapping Up
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Zinc
Zinc
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PDF (With Links)
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PDF (With Links)
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PDF (For Printing)
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PDF (For Printing)
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Introduction
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Introduction
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The Discovery of Zinc Deficiency
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The Discovery of Zinc Deficiency
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Zinc Deficiency Today
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Zinc Deficiency Today
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The Many Roles of Zinc
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The Many Roles of Zinc
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How Much Zinc Do We Need?
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How Much Zinc Do We Need?
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The Threat of Phytate
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The Threat of Phytate
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Animal Protein and Sour Acids Enhance Zinc Absorption
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Animal Protein and Sour Acids Enhance Zinc Absorption
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Zinc in Foods: General Principles
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Zinc in Foods: General Principles
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Zinc in Foods: The Five Tiers
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Zinc in Foods: The Five Tiers
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What Happened in That First Case of Zinc Deficiency?
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What Happened in That First Case of Zinc Deficiency?
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Dietary Patterns
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Dietary Patterns
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It’s Not All About Diet
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It’s Not All About Diet
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Zinc Toxicity
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Zinc Toxicity
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Zinc Supplements
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Zinc Supplements
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Killing a Cold With Zinc
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Killing a Cold With Zinc
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Wrapping Up
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Wrapping Up
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