Vitamins What Why and Where?

By Catherine Saxelby

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

• Language: English
• Publisher: Foodwatch
• Release date: Jul 23, 2020
• ISBN: 9780987552143

Catherine Saxelby

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

Book preview

Vitamins What Why and Where?

Catherine Saxelby

Published by Foodwatch, 2020.

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

VITAMINS WHAT WHY AND WHERE?

First edition. July 23, 2020.

Copyright © 2020 Catherine Saxelby.

ISBN: 978-0987552143

Written by Catherine Saxelby.

Table of Contents

Title Page

Copyright Page

Dedication

Vitamins What Why and Where?

Sign up for Catherine Saxelby's Mailing List

Further Reading: The Super Powers of Veg

Also By Catherine Saxelby

About the Author

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

Vitamins

What, Why and Where

––––––––

Catherine Saxelby

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

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

The moral right of the author has been asserted.

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

Vitamins: What, Why and Where EPUB: 9780987552143

Cover design by Bite Communications

Publishing services provided by Critical Mass www.critmassconsulting.com

‘Knowledge is power.’

Francis Bacon (1561–1626), English philosopher

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

Contents

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Introduction – Hello from Catherine 1

Units and measures 4

Chapter 1: What are vitamins? 7

Grouping and classification 8

Fat-soluble or water-soluble 10

Why do I need them? 11

Where do I find them? 11

The best natural sources of vitamins 12

Chapter 2: Vitamins – food or pills? 13

Ways to maximise the absorption of vitamins 15

Can I overdose on vitamins? 16

Vitamin A (retinol) 16

Pro-Vitamin A (beta-carotene) 17

Vitamin B3  (niacin) 17

Vitamin B6  (pyridoxine) 18

Choline 18

Catherine Saxelby

Vitamin C 18

Vitamin D 18

Vitamin E 19

Vitamin K 20

Vitamin supplements for children 20

Good reasons to give a supplement: 21

Reasons to think twice: 21

Times you may need extra vitamins 22

Smokers (and passive smokers) 23

Heavy drinkers 23

People over 60 who are housebound 23

Vegans 23

Anyone on a restricted diet 23

Fussy eaters 24

Those on a restricted weight-loss diet 24

People with certain types of anaemia 24

Those with malabsorption problems 24

Before conception 24

During pregnancy 25

When breastfeeding 25

When recovering from illness or surgery 25

Lack of money 25

The depleted soil myth 25

Chapter 3: The 14 vitamins outlined 27

Vitamin A (retinol) 29

What does it do? 30

How much do I need? 30

Vitamins

Where to find retinol 32

My Top 10 richest food sources 32

Easy ways to get your daily dose 33

Signs of deficiency 34

Interesting issues 35

Pro-vitamin A (beta-carotene) 37

What does it do? 38

How much do I need? 39

Where to find beta-carotene 40

My Top 10 richest food sources 40

Signs of deficiency 41

Vitamin D (cholecalciferol) 42

What does it do? 44

How much do I need? 44

Where to find vitamin D 45

My Top 10 richest food sources 46

Easy ways to get your daily dose 47

Signs of deficiency 47

Interesting issues 48

Vitamin E (tocopherol) 50

What does it do? 51

How much do I need? 52

Where to find vitamin E 54

My Top 10 richest food sources 54

Easy ways to get your daily dose 55

Signs of deficiency 55

Interesting issues 56

Catherine Saxelby

Vitamin K (phylloquinone) 58

What does it do? 59

How much do I need? 59

Where to find vitamin K 60

My Top 10 richest food sources 61

Easy ways to get your daily dose 61

Signs of deficiency 62

Interesting issues 62

Vitamin B1  (thiamin) 64

What does it do? 65

How much do I need? 65

Where to find thiamin 67

My Top 10 richest food sources 67

Easy ways to get your daily dose 68

Signs of deficiency 69

Interesting issues 70

Vitamin B2  (Riboflavin) 73

What does it do? 74

How much do I need? 75

Where to find riboflavin 76

My Top 10 richest food sources 77

Easy ways to get your daily dose 77

Signs of deficiency 78

Vitamin B3  (niacin) 80

What does it do? 81

How much do I need? 81

Where to find niacin 84

Vitamins

My Top 10 richest food sources 85

Easy ways to get your daily dose 85

Signs of deficiency 86

Interesting issues 87

Vitamin B5  (Pantothenic acid) 91

What does it do? 92

Where to find pantothenic acid 93

My Top 10 richest food sources 94

Easy ways to get your daily dose 94

Signs of deficiency 95

Interesting facts 96

Vitamin B6  (Pyridoxine) 97

What does it do? 98

How much do I need? 98

Where to find pyridoxine 99

My Top 10 richest food sources 100

Easy ways to get your daily dose 100

Signs of deficiency 101

Vitamin B7  (biotin) 102

What does it do? 103

How much do I need? 103

Where to find biotin 104

My Top 10 richest food sources 105

Easy ways to get your daily dose 105

Signs of deficiency 106

Interesting facts 107

Folate (folic acid) 108

Catherine Saxelby

What does it do? 110

How much do I need? 110

Where to find folate 112

My Top 10 richest food sources 113

Easy ways to get your daily dose 113

Signs of deficiency 114

Interesting issues 116

Vitamin B12  (cyano-cobalamin) 118

What does it do? 119

How much do I need? 119

Where to find vitamin B12 121

My Top 10 richest food sources 121

Easy ways to get your daily dose 122

Signs of deficiency 122

Interesting issues 124

Choline 126

What does it do? 127

How much do I need? 127

Where to find choline 129

My Top 10 richest food sources 129

Easy ways to get your daily dose 129

Signs of deficiency 130

Interesting issues 130

Vitamin C 132

What does it do? 133

How much do I need? 134

Where to find vitamin C 135

Vitamins

My Top 10 richest food sources 136

Easy ways to get your daily dose 136

Signs of deficiency 137

Interesting issues 138

References and websites 140

General 140

Relating to individual vitamins 142

Free extras 147

Acknowledgements 149

Connect and keep up 149

About the author Catherine Saxelby 150

Connect with Catherine online 152

Other books by Catherine Saxelby 152

For more information 153

Copyright notice 153

Disclaimer 153

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Introduction – Hello from Catherine

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Hello and welcome.

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

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

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

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

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Catherine Saxelby

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

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