Peran Zat Gizi Mikro bagi Tubuh blok 5(1).pdf

8/18/2019 Peran Zat Gizi Mikro bagi Tubuh blok 5(1).pdf

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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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Peran Zat Gizi Mikro bagi Tubuh blok 5(1).pdf

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