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1 | The Basic Principles of Micronutrition | |
The Role of Micronutrients in Prevention and Therapy | 2 | |
Mechanism of Action | 3 | |
Variability in Micronutrient Requirements among Individuals | 5 | |
Safety | 6 | |
2 | Micronutrients in Foods | |
Micronutrients in the Diets of Industrialized Countries | 10 | |
The Difference between the Diet of Our Distant Ancestors and Our Diet Today | 12 | |
Food Sources of Micronutrients | 13 | |
Vegetables and Fruits | 13 | |
Meat (Beef, Pork, Lamb, and Poultry) | 14 | |
Eggs | 14 | |
Milk and Milk Products | 14 | |
Fish | 15 | |
Cereals, Bread, Wheat Bran, and Wheat Germ | 15 | |
Salt | 17 | |
Vegetarian Diets | 18 | |
3 | The Micronutrients | |
Vitamins | 22 | |
Vitamin A and Carotenoids | 22 | |
Vitamin D | 26 | |
Vitamin E | 29 | |
Vitamin K | 33 | |
Thiamin (Vitamin B1) | 34 | |
Riboflavin (Vitamin B2) | 37 | |
Niacin (Vitamin B3) | 38 | |
Vitamin B6 | 41 | |
Folic Acid | 45 | |
Vitamin B12 | 47 | |
Pantothenic Acid | 50 | |
Biotin | 52 | |
Vitamin C (Ascorbic Acid) | 53 | |
Minerals and Trace Elements | 58 | |
Calcium | 58 | |
Magnesium | 61 | |
Potassium | 63 | |
Iron | 65 | |
Zinc | 69 | |
Copper | 75 | |
Molybdenum | 77 | |
Chromium | 79 | |
Iodine | 82 | |
Selenium | 84 | |
Fluoride | 87 | |
Fats and Fat-Related Compounds | 89 | |
Essential Fatty Acids: Omega-3 and Omega-6 Fatty Acids | 89 | |
Choline and Lecithin | 95 | |
Amino Acids | 97 | |
Branched-Chain Amino Acids: Leucine, Isoleucine, and Valine | 97 | |
Arginine | 99 | |
Lysine | 100 | |
Glutamine | 101 | |
Methionine | 103 | |
Cysteine and Glutathione | 105 | |
Phenylalanine and Tyrosine | 107 | |
Tryptophan | 109 | |
Taurine | 111 | |
Carnitine | 113 | |
Antioxidants and Free Radicals | 115 | |
Free Radicals | 115 | |
Antioxidants | 116 | |
Coenzyme Q10 | 119 | |
4 | Micronutrition through the Life Cycle | |
Planning a Pregnancy | 122 | |
Nutrition and Birth Defects | 123 | |
Prepregnancy Weight | 123 | |
Pregnancy | 124 | |
Oral Contraception before Pregnancy | 124 | |
Role of the Placenta | 124 | |
Fetal Growth | 125 | |
Nutritional Needs during Pregnancy | 125 | |
Micronutrient Deficiency and Its Effect on Pregnancy | 127 | |
Dietary and Environmental Hazards during Pregnancy | 128 | |
Maternal Health Problems during Pregnancy | 130 | |
Vitamin and Mineral Supplementation during Pregnancy | 131 | |
Summary | 132 | |
Breastfeeding and Infancy | 134 | |
Composition of Breast Milk | 134 | |
Nutritional Needs during Breastfeeding | 134 | |
Postpartum Depression | 136 | |
Dietary Hazards: Caffeine and Alcohol | 137 | |
Breastfeeding and Infant Health | 137 | |
Nutrients of Special Importance for Infants | 138 | |
Childhood and Adolescence | 141 | |
Nutritional Needs | 141 | |
Nutrition and Child Health | 145 | |
Summary | 147 | |
Aging and Longevity | 148 | |
Aging | 148 | |
Nutrition, Lifestyle, and Longevity | 148 | |
Physical Changes of Aging and Their Impact on Nutritional Health | 151 | |
Drugs and Nutritional Health | 153 | |
Micronutrient Supplementation for Older Adults | 154 | |
5 | Micronutrients as Prevention and Therapy | |
Skin Care | 158 | |
Introduction: Healthy Skin | 158 | |
Dry Skin | 158 | |
Aging Skin: Wrinkles and Age Spots | 159 | |
Acne | 159 | |
Psoriasis | 160 | |
Eczema | 162 | |
Eye and Ear Care | 163 | |
Healthy Eyes | 163 | |
Conjunctivitis and Styes | 163 | |
Cataracts | 164 | |
Glaucoma | 165 | |
Middle Ear Infection (Otitis Media) | 165 | |
Oral Health | 166 | |
Gingivitis and Periodontal Disease | 166 | |
Dental Caries | 167 | |
Canker Sores (Oral Aphthae) | 168 | |
Digestive Disorders | 169 | |
Constipation and Diverticulitis | 169 | |
Gastroesophageal Reflux (Heartburn) | 169 | |
Peptic Ulcer | 170 | |
Gallstones | 171 | |
Inflammatory Bowel Disease: Ulcerative Colitis and Crohn's Disease | 172 | |
Obesity | 174 | |
Cardiovascular Disease | 175 | |
Introduction: Atherosclerosis | 175 | |
Coronary Heart Disease | 176 | |
Hypertension and Stroke | 179 | |
Peripheral Vascular Disease (Intermittent Claudication) | 181 | |
Disorders of Blood Sugar Regulation | 182 | |
Diabetes | 182 | |
Hypoglycemia | 184 | |
Anemia | 187 | |
Musculoskeletal Disorders | 188 | |
Osteoarthritis | 188 | |
Rheumatoid Arthritis | 189 | |
Osteoporosis | 191 | |
Muscle Cramps | 192 | |
Infectious Diseases | 194 | |
The Immune System | 194 | |
Colds and Influenza | 196 | |
Herpes Simplex Infection | 197 | |
HIV Infection and Acquired Immunodeficiency Syndrome (AIDS) | 198 | |
Cancer | 200 | |
Allergic Disorders | 203 | |
Allergic Rhinitis | 203 | |
Asthma | 203 | |
Food Allergies and Sensitivities | 204 | |
Insomnia | 206 | |
Nervous System Disorders I | 207 | |
Migraine | 207 | |
Learning Disabilities | 209 | |
Carpal Tunnel Syndrome | 209 | |
Hyperactivity | 210 | |
Epilepsy | 211 | |
Nervous System Disorders II | 213 | |
Parkinson's Disease | 213 | |
Multiple Sclerosis | 214 | |
Memory and Concentration Loss | 215 | |
Dementia and Alzheimer's Disease | 216 | |
Psychiatric Disorders | 218 | |
Anxiety and Nervous Tension | 218 | |
Depression | 218 | |
Women's Health | 220 | |
Premenstrual Syndrome (PMS) | 220 | |
Fibrocystic Breast Disease | 221 | |
Oral Contraceptives | 222 | |
Cervical Dysplasia (Abnormal Pap Smear) | 223 | |
Menopause | 223 | |
Breast Cancer | 224 | |
Urinary Tract Disorders | 226 | |
Prostate Enlargement (Benign Prostatic Hyperplasia) | 226 | |
Nephrolithiasis (Kidney Stones) | 227 | |
Stress and Fatigue | 229 | |
Infertility | 231 | |
Females | 231 | |
Males | 232 | |
Cigarette Smoking | 233 | |
Heavy Alcohol Consumption | 235 | |
Exposure to Heavy Metals | 237 | |
Lead | 238 | |
Aluminum | 238 | |
Mercury | 238 | |
Cadmium | 239 | |
Minimizing Exposure to Toxic Metals | 239 | |
Exercise and Sport | 241 | |
Energy Sources: Carbohydrate and Fat | 241 | |
Carbohydrate "Loading" | 242 | |
The Pre-Event Meal | 243 | |
Fluids | 243 | |
Protein for Bodybuilding | 243 | |
Vitamins and Minerals | 244 | |
Appendix | ||
Appendix I | Drug-Micronutrient Interactions | 248 |
Appendix II | Nutrient-Nutrient Interactions | 253 |
Appendix III | Laboratory Diagnosis of Micronutrient Status | 256 |
Index | 263 |
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