Eat Your Vitamins: Your Guide to Using Natural Foods to Get the Vitamins, Minerals, and Nutrients Your Body Needs

by Mascha Davis

Overview

The A-to-Z guide to essential vitamins, minerals, and nutrients, so you can ditch synthetic supplements and promote health naturally with nourishing foods.

Vitamins and minerals are the building blocks of good health. But the heavily processed foods that are so common in today’s modern diet are stripped of these nutrients, leaving many people nutrient deficient despite meeting (or exceeding) their daily calorie needs. The accepted solution is to take supplements created in a lab, but the dosage and interactions can be confusing, and supplements are loosely regulated and not always foolproof, especially since our bodies are designed to receive nutrients from natural, whole foods.

Eat Your Vitamins features fifty key vitamins, minerals, and other nutrients essential to your health. You will find clear definitions of each nutrient along with the role it plays in the body, how it is best consumed and absorbed, recommended daily doses, and detailed lists of foods and natural sources that contain the vitamin along with a recipe for a nutrient-rich meal. Ditch the synthetic supplements and make the right choice about how to properly feed and fuel your body.

Product Details

ISBN-13:	9781507211359
Publisher:	Adams Media
Publication date:	01/21/2020
Pages:	208
Sales rank:	271,449
Product dimensions:	6.00(w) x 8.00(h) x 0.70(d)

About the Author

Mascha Davis, MPH, RDN, is a nationally recognized registered dietitian nutritionist, humanitarian, and founder of Nomadista Nutrition, a private nutrition practice based in Los Angeles. She uses an evidence-based approach and Nutrigenomics to help her clients optimize their health, manage chronic conditions, and achieve a healthy weight. Her writing and expertise have been featured in numerous publications and media outlets including Time, CNN, Newsweek, The Washington Post, ABC News, Men’s Health, Women’s Health, mindbodygreen, Bustle, Refinery29, PopSugar Fitness, Reader’s Digest, and many more. In 2016, she gave a TEDx talk about her international humanitarian work in Africa, where she spent five years working on programs for the treatment and prevention of malnutrition in women and children. Her nutrition tips, health advice, and recipes can be found on her Instagram account @Nomadista_Nutrition and her blog on NomadistaNutrition.com.

Table of Contents

Introduction 5

Why Eat Your Vitamins? 6

Vitamin A 9

Amino Acids, Branched Chain (Isoleucine, Leucine, and Valine) 14

Amino Acids, Essential (Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine) 18

Antioxidants 25

Vitamin B₁: Thiamin 30

Vitamin B₂: Riboflavin 34

Vitamin B₃: Niacin 37

Vitamin B₅: Pantothenic Acid 41

Vitamin B₆ 45

Vitamin B₇: Biotin 48

Vitamin B₉: Folate 52

Vitamin B₁₂ 57

Vitamin C 61

Calcium 65

Chloride 70

Choline 74

Chromium 78

Cobalt 82

Copper 85

Vitamin D 89

Vitamin E 93

Fiber 98

Fluoride 103

Iodine 106

Iron 111

Vitamin K 117

Magnesium 122

Manganese 127

MCT and LCT 131

Molybdenum 136

Omega-3 140

Omega-6 145

Phosphorus 148

Polyphenols 153

Potassium 158

Prebiotics 163

Probiotics 167

Selenium 171

Sodium 175

Sulfur 180

Water 184

Zinc 189

Vitamin Z, Sleep 193

Final Thoughts 197

US/Metric Conversion Charts 199

Index 201

Editorial Reviews

"A Godsend."

—Dangerous Cupcake Lifestyle

“Fascinating... lots of interesting facts.”

—A Triathlete’s Diary



“Davis’s user-friendly, fact- and recipe-packed book is also a nutritional primer during trying, socially isolated times.”

—Better Nutrition

From the Publisher