Minerals:

Makro dan mikro

http://www.northland.cc.mn.us/biology/bluetick/nutrition/lecture%20slides/Minerals.ppt.

Mineral utama

sodium
chloride
potassium
calcium
phosphorus
magnesium
sulfur

Minerals di dalam 60-kilogram Tubuh manusia

MINERAL Makro
Yang jumlahnya lebih dari 5 g

MINERAL mikro

Amount (g)

Sodium
Pengatur volume cairan, menjaga
keseimbangan elektrolit
Sumber
Sebagian besar makanan olahan

deficiensi
must be replaced with water if blood sodium
drops

Keracunan
edema and hypertension

Direkomendasikan untuk makan makanan

yang kandungan sodiumnya sedang

Chloride
Nutrisi esensial
Keseimbangan cairan dan elektrolit
abundant in foods (especially processed)
part of sodium chloride

Jarang terjadi defisiensi

Defisiensi disebabkan kurang minum air

Potassium

Mempertahankan keseimbangan cairan dan

elektrolit

Berpengaruh terhadap homeostasis, misalnya detak

jantung

found in both plant and animal cells

less found in processed foods

deficiency

hypertension
most common electrolyte imbalance
muscle weakness

toxicity

rare from food

over consumption of supplements

What Processing Does to

Sodium and Potassium Contents of Foods
Milks

Meats

Vegetables

Roast beef

Fresh corn

Chipped beef

Canned,
cream corn

Fruits

Grains

Unprocessed
Milk (whole)

Fresh peaches Rolled oats

Processed

Key:
Potassium
Sodium

Instant
pudding

Peach pie

Oat cereal

Calcium
Mineral terbanyak di dalam tubuh
Mineral utama tulang, bank Ca
Terutama ditemukan di susu dan produk
olahannya
Deficiency
- riketsia
Osteoporosis

Mencapai puncak masa

Tulang dan menghindari
Kehilangan.

Milligrams
Food

Serving size (kcalories)

Label

Key:
Breads and cereals
Vegetables
Fruits
Milk and milk products
Legumes, nuts, seeds
Meats
Best sources per kcalorie

Calcium in Selected Foods

AI for
women
1950

AI for
women
51+

AI for
men
1950

AI for
men
51+

Phosphorus
2nd most abundant
energy metabolism, transport lipids, cell
membranes
foods rich in protein, supply phosphorus

Milligrams
Food

Serving size (kcalories)

RDA
for
adults
PHOSPHORUS
Protein-rich sources, such as
milk (white), meats (red), and
legumes (brown), provide
abundant phosphorus as well.

Key:
Breads and cereals
Vegetables
Fruits
Milk and milk products
Legumes, nuts, seeds
Meats
Best sources per kcalorie

Phosphorus in Selected Foods

Magnesium

minute amount, but critical

energy metabolism, catalyst, ATP production

critical to heart function

ingestion of hard water may reduce incidence
of heart disease
toxicity is rare, but can be fatal

Milligrams
Food

Serving size (kcalories)

RDA for
men
19-30

MAGNESIUM
Legumes (brown) are a rich
source of magnesium.

Key:
Breads and cereals
Vegetables
Fruits
Milk and milk products
Legumes, nuts, seeds
Meats

RDA for
women
19-31

Best sources per kcalorie

Magnesium in Selected Foods

Sulfur
sulfur is not used by the body
found in thiamin and several amino acids

high sulfur content in

skin, hair, nails

Trace Minerals

iron
zinc
iodine
selenium
copper
manganese
fluoride
chromium
molybdenum

Trace Minerals
Ditemukan dalam jumlah sedikit di tubuh
manusia
Kebutuhannya sedikit
Defisien fatal, kelebihan dapat mematikan:
Mineral mikro terlibat aktif dalam proses
fisiologis di seluruh tubuh
Kandungannya dalam bahan pangan
tergantung pada kandungan mineral tanah
dan air

Iron
essential nutrient
mostly found in
hemoglobin

carrier of oxygen

myoglobin

protein in muscles, making oxygen available

iron balance is critical

deficiency
fatigue and anemia

Iron
red meats, fish, poultry,
eggs, legumes are good
sources

RDA for
women
1950

RDA for
women
51+

RDA
for
men

IRON
Meats (red), legumes (brown),
and some vegetables (green)
make the greatest contributions
of iron to the diet.
Key:
Breads and cereals
Vegetables
Fruits
Milk and milk products
Legumes, nuts, seeds
Meats
Best sources per kcalorie

Iron in Selected Foods

Zinc
cofactor for many enzymes affecting growth
and digestion
deficiency
growth retardation
sexual immaturity
impaired immune response

protein containing foods are a good source of

zinc

Micrograms RAE
Food

Serving size (kcalories)

RDA
for
men

RDA
for
women

ZINC
Label
Meat, fish, and poultry
(red) are
concentrated sources of zinc.
Milk (white) and legumes
(brown) contain some zinc.
Key:
Breads and cereals
Vegetables
Fruits
Milk and milk products
Legumes, nuts, seeds
Meats
Best sources per kcalorie

Zinc in Selected Foods

Iodine
converted to iodide in GI tract
essential component of thyroid hormone
regulates temperature, reproduction, growth, cell
production

deficiency
goiter: enlarged thyroid gland
cretinism
during pregnancy
irreversible mental and physical retardation

Iodine
worlds ocean and iodized salt are best
sources

Selenium
essential antioxidant nutrient
deficiency associated with heart disease
seafood, meats, whole grains, vegetables
dependent on soil content

toxicity
loss and brittleness of hair and nails

Copper
important player in several enzyme reactions
deficiency is rare
food sources are legumes, whole grains, nuts,
shellfish, seeds

Manganese
cofactor for many enzymes that metabolize
carbs, lipids and amino acids
deficiency is rare
too much can affect the nervous system
found in nuts, whole grains, leafy veggies

Fluoride
presence makes
bones stronger
teeth more resistant to U.S. Population with Access to
Fluoridated Water through Public Water
tooth decay
Systems

fluoridated water is
best source
most bottled water is
lacking

too much can damage

teeth

Key:
< 49%
50% 74%
> 75%

Chromium
essential nutrient involved in carbohydrate
and lipid metabolism
maintains glucose homeostasis

deficiency
creates diabetic like symptoms

sources include liver, whole grains, yeast

Molybdenum
cofactor for many enzymes
found in legumes, cereals, organ meat

Remember to eat foods, not nutrients