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Vitamin A Vitamin A is a family of fat-soluble vitamins. Retinol is one of the most usable forms of vitamin A. It plays an important role in the formation and maintenance of healthy skin, hair, and mucous membranes. Vitamin A also helps us to see in dim light and is necessary for proper bone growth, tooth development, and reproduction. Vitamin A helps regulate the immune system. It is found in animal foods such as whole eggs, whole milk and liver and in some fortified food products such as fortified breakfast cereal. Provitamin A carotenoids are abundant in darkly colored fruits and vegetables. Sometimes vitamin A is lost during the process of storing and cooking foods. By following the directions below, you can help retain the vitamin A in your foods. • Keep vegetables (except sweet potatoes and winter squash) and fruits covered and refrigerated during storage • If possible, serve fruits and vegetables raw. • Steam vegetables • Braise, bake, or broil meats instead of frying. Vitamin A is lost in the fat during frying. Too Much Vitamin A More than 50,000 IU a day can cause joint pain, hair loss, itching, dry skin, weakness and fatigue. VITAMIN D • • • Vitamin D, also called calciferol, is a vitamin that dissolves in the body's fat. Vitamin D is found in food, but also can be made in your body after exposure to ultraviolet rays from the sun. UV rays from sunlight trigger vitamin D synthesis in the skin The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. Without vitamin D, bones can become thin, brittle and soft. It is found in fortified foods, e.g. milk, fatty fish and fish oils. Vitamin D deficiency If a person is deficient in vitamin D, diseases such as rickets in children and osteomalacia in adults. Rickets causes skeletal deformities. Osteomalacia causes muscular weakness and weak bones. A deficiency of vitamin D can occur when dietary intake of vitamin D is inadequate, when there is limited exposure to sunlight, when the kidney cannot convert vitamin D to its active form, or when someone cannot adequately absorb vitamin D from the gastrointestinal tract. Too much vitamin D Too much vitamin D (10,000 IU) can cause nausea, vomiting, poor appetite, constipation, weakness, bone pain and weight loss. Too much vitamin D can also cause kidney stones or calcification of soft tissue. It can also raise blood levels of calcium, nad causes confusion and heart rhythm abnormalities. VITAMIN E Vitamin E is a fat-soluble vitamin. The most active form of Vitamin E in humans is Alphatocophero. Alpha-tocophero is a powerful biological antioxidant. An antioxidants helps protect your cells against the effects of free radicals which can cause cell damage that may contribute to the development of cardiovascular disease and cancer It help promote clear and flexible blood vessels and lower blood pressure. It is found in vegetable oils, nuts (almonds), green leafy and fortified cereals. Vitamin E can be lost from foods during preparation, cooking, or storage. The ways to retain vitamin E are: • Use whole-grain flours. • Store foods in airtight containers and avoid exposing them to light. Vitamin E deficiency Vitamin E deficiency can occur but it is rare in humans. One of the symptoms of vitamin E deficiency is neurological problems due to poor nerve conduction. Individuals who have reduced ability to absorb dietary fat (fat malabsorption). Crohn’s diesease, cystic fibrosis, pancreatic enzyme deficiency and liver disease may reduce a person's ability to absorb dietary fat. Some of the common symptoms of fat malabsorption are diarrhea and greasy stools. Vitamin K Vitamin K is a fat-soluble vitamin. The "K" is derived from the German word "koagulation." Coagulation refers to the process of blood clot formation. Vitamin K is essential for the functioning of several proteins involved in blood clotting. There are two naturally occurring forms of vitamin K. Plants synthesize phylloquinone, which is also known as vitamin K1. Bacteria synthesize a range of vitamin K forms which is referred to as vitamin K2. Function The only known biological role of vitamin K is as a cofactor for an enzyme that catalyzes the carboxylation of the amino acid, glutamic acid, resulting in its conversion to gammacarboxyglutamic acid (Gla). It is critical to the calcium-binding function of the proteins. The ability to bind calcium ions (Ca2+) is required for the coagulation cascade. The term, coagulation cascade, refers to a series of events, each dependent on the other, that stop bleeding through clot formation. Bone mineralization Three vitamin-K dependent proteins have been isolated in bone: osteocalcin, matrix Gla protein (MGP), and protein S. Deficiency Vitamin K deficiency results in impaired blood clotting. Symptoms include easy bruising and bleeding that may be manifested as nosebleeds, bleeding gums, blood in the urine, blood in the stool, tarry black stools, or extremely heavy menstrual bleeding. In infants, vitamin K deficiency may result in life-threatening bleeding within the skull (intracranial hemorrhage)(excessive bleeding) Food sources Phylloquinone (vitamin K1) is the major dietary form of vitamin K. Green leafy vegetables and some vegetable oils (soybean, cottonseed, canola, and olive) are major contributors of dietary vitamin K. Hydrogenation of vegetable oils may decrease the absorption and biological effect of dietary vitamin K. Nutrient interactions Large doses of vitamin A and vitamin E have been found to antagonize vitamin K. Excess vitamin A appears to interfere with vitamin K absorption, whereas a form of vitamin E (tocopherol quinone) may inhibit vitamin K-dependent carboxylase enzymes. MINERAL Minerals are inorganic chemical elements that the body needs for healthy growth and metabolism. They are also involved in making hormones and enzymes. Minerals are just as important as vitamins, and in fact work in conjunction with vitamins to perform many bodily functions such as bone formation, heart function and digestion. Many minerals are brought into the food chain of plants and animals through the soil The distinction between a mineral and a trace element is the daily amount that your body needs. If you need over 100 mg of a particular element it is considered a mineral or macro-mineral. Anything less and it is considered a trace element. Chloride (Cl) In tandem with potassium and sodium, chloride is an electrolyte that helps to keep the fluid balance in and out of the body's cells. A diet containing lots of natural, whole food should contain adequate amounts of chloride. Natural Food Sources Sea salt, table salt, salt substitutes, processed food. Main Functions Chloride regulates fluid and acid-base balance, plus forms part of gastric juice necessary for digestion. It is necessary for the proper functioning of the liver and for healthy joints and tendons. Deficiency Symptoms Chloride deficiency is essentially unheard of in the developed world. Excess vomiting or acute acid-base disorders may lead to symptoms such as digestive problems, muscle issues, hair loss, tooth loss and even coma. Toxicity Symptoms Weakness, confusion and coma may result with either too much or too little chloride. Sodium (Na) Sodium is one mineral you don't need to worry about getting enough of. The typical modern diet has more than enough in the form of sodium chloride - otherwise known a table salt - found in processed foods, cured meats, canned vegetables, salty snacks and condiments. There's no need to keep a salt shaker on the dinner table as there is probably more than enough sodium in your meal without an extra sprinkle. Natural Food Sources Bacon, bread, butter, clams, green beans, ham, milk, olives, pickles, processed foods, table salt. Main Functions Sodium is an electrolyte that plays a crucial role in maintaining blood pressure. Along with potassium and chloride, it regulates fluids and acid-base balance in the body. It is also involved in nerve transmission and muscle contraction, including the heartbeat. Deficiency Symptoms Sodium excess is a more likely scenario, but profound sweating, fever, diarrhea, fasting and very low-salt diets can result in symptoms like muscle twitching, dehydration, memory loss, nausea, poor concentration and loss of appetite. In rare cases, sodium deficiency can lead to shock due to decreased blood pressure. Toxicity Symptoms High sodium diets, common in modern society, may lead to water retention and hypertension. Potassium (K) Potassium is a major nutrient in fruits and vegetables and is the predominant positive electrolyte in body cells. To avoid high blood pressure, try to keep your potassium to sodium intake at 5:1 ratio. Natural Food Sources Asparagus, avocados, banana, beans, cantaloupe, carrots, chard, citrus fruit, honeydew legumes, melon, milk, molasses, nuts, parsnips, peas, potato, prunes, raisons, sardines, soybeans, spinach, wheat germ, whole grain cereals. Main Functions Potassium helps maintain blood pressure, and is involved in nerve transmission and muscle contraction. In partnership with sodium and chloride, potassium helps maintain the water balance in and out of body cells, plus it regulates blood pressure and heartbeat. It stimulates the kidneys to release toxins from the body. Some studies have shown potassium may help prevent strokes. Deficiency Symptoms Potassium deficiency is common due to the modern diet's high salt consumption, which stimulates the body to rid itself of the mineral. Symptoms include muscle cramps, poor reflexes, heart irregularities, low blood pressure, respiratory failure, kidney problems, insomnia and dry skin. Toxicity Symptoms Potassium intake of greater than 18,000 mg may cause kidney problems, improper fluid balance, infections, irregular heartbeat, muscle deterioration and even cardiac arrest. Calcium (Ca) Calcium is the most abundant mineral in the human body. Your body contains 2 to 3 pounds of calcium. For proper calcium absorption, vitamin D, fluoride and silicon are needed. Calcium works closely with phosphorus and magnesium. Natural Food Sources Almonds, Brazil nuts, blackstrap molasses, broccoli, calcium fortified cereal & juice, caviar, cheese, cottage cheese, green leafy vegetables, kelp, milk products, canned salmon & sardines, tofu, turnip greens, yogurt. Main Functions Calcium is necessary for bone and tooth formation, heart function, blood coagulation and muscle contraction. Calcium has a role in controlling blood pressure and may help prevent colorectal cancer, high blood pressure, heart disease, PMS and osteoporosis. Leg cramps may be alleviated with calcium. Deficiency Symptoms Muscle cramps, tingling in the arms and legs, cramps, joint pain, heart palpitations, dental cavities, insomnia and stunted growth are some symptoms of calcium deficiency. Brittle bones, a humped spine and osteoporosis may result over time. Children with extreme calcium deficiency may develop rickets, a disease that causes deformed bones. Too much magnesium or phosphorus in the diet may lead to a calcium deficiency, as can excessive smoking, alcohol or consumption of soft drinks. Toxicity Symptoms If greater than several thousand mg of calcium are consumed daily, symptoms such as confusion, constipation, nausea, bloating, irregular heart beat, excessive bone calcification, kidney stones, poor iron and zinc absorption and calcium deposits in the arteries and veins may result. Phosphorus (P) Next to calcium, phosphorus is the second most abundant mineral in the body, making up about 1% of your body weight. Natural Food Sources Almonds, beans, calf liver, cheese, eggs, fish, legumes, milk products, peanuts, peas, poultry, pumpkin seeds, red meat, scallops, soybeans, sunflower seeds, tuna, whole grain products. Main Functions Like many minerals, phosphorus is involved in bone and tooth formation, and it helps release energy from nutrients. It is involved in almost all body processes and is part of the genetic code of cells. It is also part of the structure of all soft tissues and organs. Phosphorus acidifies urine and reduces the incidence of kidney stones. Deficiency Symptoms Phosphorus is found so abundantly in plant and animal foods that deficiency is unlikely. Excess vomiting or consumption of aluminum hydroxide, found in some antacids and anticonvulsant medications, may lead to phosphorus deficiency. Symptoms include bone pain, loss of appetite, weakness and brittle bones. Toxicity Symptoms If there is an imbalance of phosphorus and calcium in the diet, toxicity symptoms such as seizures, heartbeat irregularities, shortness of breath and osteoporosis may result. Trace Elements Trace elements are minerals that the body needs only in tiny amounts. Most of them are very important despite their low levels, and some don't seem to have much use at all (such as nickel, tin and vanadium). Magnesium (Mg) More than half of the body's magnesium is found in bone, the rest in cells, soft tissues, muscle and blood. If the diet is low in magnesium, it is leached from the bones. Natural Food Sources Almonds, avocado, banana, bluefish, carp, cod, collard greens, dairy products, flounder, halibut, herring, green leafy vegetables, legumes, mackerel, milk, molasses, nuts, shrimp, swordfish, wheat germ, whole wheat bread. Main Functions Magnesium is involved in the formation of bone and teeth. It is also vital for nerve conduction and muscle contraction, plus activates enzymes that aid in the release of energy from food. It helps control blood pressure, regulate body temperature and maintain the acid-base balance in the body. Calcium and magnesium must be in proper proportion to perform their closely related body functions. For example, calcium stimulates muscles while magnesium relaxes them. Magnesium has had some success in treating migraines, asthma and diabetes Deficiency Symptoms A magnesium deficiency is not uncommon in modern diets. Processed and refined foods remove most of the magnesium, which is not replaced during enrichment. Excess calcium can cause a magnesium deficiency. Severe deficiency symptoms include muscle weakness, poor coordination, convulsions, hypertension, irritability, depression, nausea, gastrointestinal problems, hair loss, swollen gums, and calcium deposits in the kidneys, heart and blood vessels. Toxicity Symptoms Toxicity is unlikely as the kidneys excrete any excess magnesium. If the kidneys are not functioning properly, magnesium toxicity symptoms may include weakness, lethargy nausea and breathing difficulties. Sulfur (S) The average human body contains about 1 teaspoon of sulfur. You may know sulfur as the mineral that gives rotten eggs their distinctive smell. Natural Food Sources Dried beans, cabbage, clams, eggs, fish, garlic, legumes, meat, milk, onions, poultry, wheat germ. Main Functions Sulfur is necessary for the formation of hair, nails, cartilage and tissue. It is needed for metabolism and a healthy nervous system, plus it aids bile secretion in the liver. Deficiency Symptoms Sulfur deficiency is only found in conjunction with protein deficiency, and can be alleviated by increasing protein consumption. Toxicity Symptoms Excess sulfur is excreted in urine, so is essentially non-toxic. MINERAL Pada Bahan Makanan : ±96% bahan organik dan air ± 4% unsur mineral/zat anorganik/kadar abu Berdasarkan penelitian : ada 14 unsur mineral yg diperlukan tubuh manusia mineral makro : terdapat dalam tubuh dalam jumlah cukup besar :Na, Cl, K, Ca, P, Mg dan S mineral mikro : terdapat dalam tubuh dalam jumlah kecil : Fe, I, Mn, Cu, Zn, Co dan F Unsur mineral dalam bentuk : ion bebas Terikat dg zat organik lain Fungsi mineral : zat pembangun dan pengatur