peran zat gizi mikro bagi tubuh blok 5(1).pdf
TRANSCRIPT
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Rifana Cholidah
*
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Nutrients needed in relatively
small amounts to supportnormal health and body
functions. Vitamins and
minerals are micronutrients
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*are carbon-containing compounds that regulatea wide range of body processes.
*Of the thirteen vitamins recognized asessential, humans can synthesize only smallamounts of vitamins D and K, so we mustconsume virtually all of the vitamins in ourdiets.
*Almost everyone who eats a varied andhealthful diet can readily meet their vitaminneeds from foods alone.
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Vitamin A*
Thiamin
Riboflavin
Niacin
Vitamin B6
Vitamin B12
Folate
Pantothenic acid
Biotin
Choline
Vitamin C
Vitamin D*
Vitamin E*
Vitamin K*
* fat-soluble vitamin
Calcium
Chromium
Copper
Fluoride
Iodine Iron
Magnesium
Manganese
Molybdenum
Phosphorus Potassium
Selenium
Sodium
Zinc
*Vitamin and Minerals
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A, D, E, and K are fat soluble vitamins
They are found in the fatty portions offoods (butterfat, cod liver oil, corn oil, and
so on) and are absorbed along with dietary
fat
Fat-containing meats, dairy products, nuts,seeds, vegetable oils, and avocados are all
sources of one or more fat-soluble
vitamins.
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*In general, the fat-soluble vitamins are readily
stored in the body’s adipose tissue; thus, we
don’t need to consume them every single day.
*While this may simplify day-to-day menu
planning, there is also a disadvantage to our
ability to store these nutrients. When we
consume more of them than we can use, theybuild up in the adipose tissue, liver, and other
tissues and can reach toxic levels. Symptoms of
at-soluble vitamin toxicity, described in Table
below, include damage to our hair, skin, bones,
eyes, and nervous system.
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Vitamin Main function Reliable food
source
Toxicity/Deficiency
A (retinol,
retinal,retinoic acid)
Required for
ability of eyes
to adjust to
changes in
light
Protects color
vision
Assists cell
differentiation Required for
sperm
production in
men and
fertilization in
women
Contributes tohealthy bone
Contributes to
healthy
immune system
Preformed retinol:
Beef
and chicken liver,
egg
yolks, milk
Carotenoid
precursors:
Spinach, carrots,
mango, apricots,cantaloupe,
pumpkin,
Yams
Toxicity : Fatigue;bone and joint
pain; spontaneous
abortion and
birth defects of
fetuses in pregnant
women; nausea and
diarrhea;
liver damage; nervoussystem damage;
blurred vision;
hair loss; skin
disorders
Deficiency : Nightblindness,
xerophthalmia;impaired growth,
immunity, and
reproductive
function
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D (cholecalciferol) Regulates
blood calcium
levels
Maintains bonehealth
Assists cell
differentiation
Canned salmon and
mackerel, milk,
fortified
cereals
Toxicity:Hypercalcemia
Deficiency: Rickets in
children;osteomalacia and/or
osteoporosis
in adults
E (tocopherol) • As a powerfulantioxidant,
protects cellmembranes,
polyunsaturate
d fatty acids,
and vitamin A
from oxidation
• Protects white
blood cells
• Enhances
immune
function
• Improves
absorption of
vitamin A
Sunflower seeds,
almonds,
vegetable
oils, fortified
cereals
Toxicity: RareDeficiency:Hemolytic anemia;
impairment of
nerve, muscle,
and immune
function
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K
(phylloquinone,menaquinone,
menadione)
Serves as a
coenzyme duringproduction of
specific
proteins that
assist in blood
coagulation and
bone metabolism
Kale, spinach,
turnipgreens, brussels
sprouts
Toxicity: None
knownDeficiency:Impaired blood
clotting;
possible effect
on bone
health
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Vitamin C (ascorbic acid) and the B vitamins(thiamin, riboflavin, niacin, vitamin B6,
vitamin B12, folate, pantothenic acid, andbiotin) are all water-soluble vitamins
They are found in a wide variety of foods,including whole grains, fruits, vegetables,meats, and dairy products. They are easily
absorbed through the intestinal tract directlyinto the bloodstream, where they then travelto target cells.
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*With the exception of vitamin B12, we do
not store large amounts of water-soluble
vitamins. Instead, our kidneys filter fromour bloodstream any excess amounts, and
they are excreted in urine.
*Because we do not store large amounts of
these vitamins in our tissues, toxicity israre.
*When it does occur, however, it is often
from overuse of high-potency vitamin
supplements.
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vitamin Functions Food sources Toxicity/
Deficiency
Thiamin
(vitamin B1)
Required as
enzyme cofactorfor carbohydrate
and
amino acid
metabolism
fortified cereals,
enriched rice andpasta, peas, tuna,
legumes
Toxicity: None
knownDeficiency:Beriberi; fatigue,
apathy, decreased
memory,
confusion,irritabili
ty, muscle
weakness
Riboflavin
(vitamin B2)
Required as
enzyme cofactor
for carbohydrate
and fat
metabolism
Beef liver, shrimp,
milk
and dairy foods,
fortified
cereals, enrichedbreads and grains
Toxicity: Noneknown
Deficiency:Ariboflavinosis;
swollen mouth andthroat; seborrheic
dermatitis;
anemia
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Niacin,
nicotinamide,
nicotinicacid
Required for
carbohydrate
and fatmetabolism
Plays role in
DNA replication
and repair and
cell
differentiation
Beef liver, most
cuts of
meat/fish/poultry,fortified
cereals, enriched
breads and grains,
canned tomato
products
Toxicity: Flushing,liver damage,
glucoseintolerance,
blurred
vision
differentiation
Deficiency:Pellagra; vomiting,
constipation, ordiarrhea; apathy
Pyridoxine,
pyridoxal,
pyridoxamine
(vitamin B6)
Required as
enzyme cofactor
for carbohydrate
and amino acid
metabolism Assists
synthesis of
blood cells
Chickpeas
(garbanzo
beans), most cuts
of
meat/fish/poultry,fortified cereals,
white potatoes
Toxicity: Nervedamage, skin
lesions
Deficiency:
Anemia; seborrheicdermatitis;
depression,
confusion, and
convulsions
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Folate (folic acid) Enzyme cofactorfor amino acid
metabolism
Required for DNAsynthesis
Involved in
metabolism of
homocysteine
Fortified cereals,
enriched breads and
grains, spinach,
legumes (lentils,chickpeas,
pinto beans),
greens (spinach,
romaine lettuce),
liver
Toxicity: Maskssymptoms of
vitamin B12
deficiency,specifically
signs of nerve
damage
Deficiency:Macrocytic anemia;
neural tube defects
in a developingfetus; elevated
homocysteine
levels
Cobalamin
(vitamin B12)
Assists with
formation of
blood
Required for healthynervous
system function
Involved as enzymecofactor
in metabolism of
homocysteine
Shellfish, all cuts of
meat/fish/poultry,
milk
and dairy foods,fortified
cereals
Toxicity: Noneknown
Deficiency:
Pernicious anemia;tingling and
numbness of
extremities; nervedamage;
memory loss,
disorientation,
and dementia
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Pantothenic acid Assists with fatmetabolism
Meat/fish/poultry,
shiitake
mushrooms,
fortified
cereals, egg yolk
Toxicity: None
known
Deficiency: Rare
Biotin Involved as enzymecofactor
in carbohydrate,
fat, and protein
metabolism
Nuts, egg yolk Toxicity: None
known
Deficiency: Rare
Ascorbic acid
(vitamin C)
• Antioxidant in
extracellular fluid
and lungs
• Regenerates
oxidized vitamin E
• Assists with collagen
synthesis
• Enhances immunefunction
• Assists in synthesis
of hormones,
neurotransmitters,
and DNA
• Enhances iron
absorption
Sweet peppers, citrus
fruits and juices,
broccoli,
strawberries, kiwi
Toxicity: Nausea and
diarrhea,
nosebleeds, increased
oxidative
damage, increased
formation of
kidney stones in
people withkidney disease
Deficiency: Scurvy;
bone pain
and fractures,
depression, and
anemia
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Minerals are naturally occurringinorganic (non-carbon-containing)
substances such as calcium, iron, and
zinc
already in the simplest chemical
form possible and are not digested orbroken down prior to absorption
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Unlike vitamins, they cannot be synthesized in thelaboratory or by any plant or animal, including
humans.Minerals are the same wherever they are found,
whether in soil, a car part, or the human body.
The minerals in our foods ultimately come from the
environment; for example, the selenium in soil andwater is taken up into plants and then incorporated
into the animals that eat the plants
humans eat the plant foods directly or eat the animalproducts, all of the minerals in our food supply
originate from Mother Earth!
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*are those that are required in amounts of
atleast 100 mg per day.
*In addition, these minerals are found in thehuman body in amounts of 5 g (5,000 mg)
or higher.
*There are seven major minerals: sodium,
potassium, phosphorus, chloride, calcium,
magnesium, and sulfur
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Minerals Functions Food sources Toxicity/
Deficiency
Sodium Fluid balance
Acid–basebalance
Transmission of
nerve impulses
Muscle
contraction
Table salt, pickles,
mostcanned soups,
snack
foods, cured
luncheon
meats, canned
tomato
products
Toxicity:Water
retention, highblood pressure,
loss of calcium
in urine
Deficiency: Musclecramps, dizziness,
fatigue, nausea,
vomiting,mental confusion
Potassium Fluid balance Transmission of
nerve impulses
Muscle
contraction
Most fresh fruits
and
vegetables:
potatoes,
bananas, tomatojuice,
orange juice,
melons
Toxicity : Muscleweakness,
vomiting,
irregular heartbeat
Deficiency: Muscleweakness,paralysis
, mental
confusion,irregular
heartbeat
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Phosphorus • Fluid balance•
Bone formation• Component of
ATP, which
provides energy
for our bodies
Milk/cheese/
yogurt, soy milkand tofu, legumes
(lentils, black
beans), nuts
(almonds, peanuts
and peanut
butter), poultry
Toxicity: Muscle
spasms,convulsions,
low blood calcium
Deficiency: Muscleweakness,
muscle damage,
bone pain,
dizziness
Chloride Fluid balance Transmission of
nerve impulses
Component of
stomach acid
(HCl) Antibacterial
Table salt Toxicity: None
known
Deficiency:
Dangerous blood
acid –base
imbalances,irregular
heartbeat
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Calcium Primarycomponent of
bone
Acid–base
balance
Transmission
of nerve
impulses
Muscle
contraction
Milk/yogurt/che
ese
(best-absorbed
form of
calcium),
sardines, collard
greens and
spinach, calcium
fortified
juices
Toxicity:Mineral
imbalances,
shock, kidney
failure, fatigue,
mental
confusion
Deficiency:Osteoporosis,
convulsions,
heart failureMagnesium • Component of
bone
• Muscle
contraction
• Assists more
than 300enzyme
systems
Greens (spinach,
kale, collard
greens), whole
grains, seeds, nuts,
legumes (navy and
black beans)
Toxicity: None
known
Deficiency : Low
blood calcium,
muscle spasms or
seizures, nausea,
weakness,increased risk of
chronic diseases
such as heart
disease,
hypertension,
osteoporosis,
and type 2
diabetes
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Sulfur Component of
certain B-
vitamins and
amino acids
Acid –base
balance
Detoxification
in liver
Protein-rich foods Toxicity: None
known
Deficiency: None
known
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are those we need to consume in amounts
of less than 100 mg per day. They are
found in the human body in amounts of lessthan 5 g (5,000 mg).
Currently, the Dietary Reference Intake
(DRI) Committee recognizes eight trace
minerals as essential for human health:selenium, fluoride, iodine, chromium,
manganese, iron, zinc, and copper
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Selenium Required for
carbohydrate
and fatmetabolism
Nuts, shellfish,
meat/fish/poultr
y,whole grains
Toxicity: Brittle hair
and nails, skin
rashes, nausea and
vomiting,weakness,liver disease
Deficiency: Specific
forms of heart
disease and arthritis,
impaired immune
function, muscle pain
andwasting, depression,
hostility
Iodine Synthesis of
thyroid
hormones
Temperatureregulation
Reproduction
and growth
Iodized salt,
saltwater
seafood
Toxicity: Goiter
Deficiency:
Goiter,
hypothyroidism,cretinism in infant
of mother who
is iodine deficient
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Iron Component ofhemoglobin in blood
cells
Component of
myoglobin in muscle
cells
Assists many
enzyme systems
Meat/fish/poultry
(best-absorbed form of
iron), fortified cereals,
legumes, spinach
Toxicity: Nausea,
vomiting, and diarrhea;
dizziness, confusion;
rapid
heart beat, organ
damage, death
Deficiency: Iron-
deficiency microcytic
(small red blood cells),
Hypochromic anemia
Zinc Assists more than100 enzyme
systems
Immune system
function Growth and
sexual
maturation
Gene regulation
Meat/fish/poultry
(best-absorbed
form of
zinc), fortified
cereals,legumes
Toxicity: Nausea,
vomiting, and diarrhea;
headaches, depressed
immune
function, reduced
absorptionof copper
Deficiency: Growth
retardation, delayed
sexual maturation, eye
and
skin lesions, hair loss,
increased incidenceof illness and infection
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Happy studying