Download Vitamin A - E

Vitamin A
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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
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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
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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.
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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.
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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)
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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
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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)
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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.
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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.
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Natural Food Sources
Bacon, bread, butter, clams, green beans, ham, milk, olives,
pickles, processed foods, table salt.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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Deficiency Symptoms
Sulfur deficiency is only found in conjunction with protein
deficiency, and can be alleviated by increasing protein
consumption.
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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