Vitamins & Minerals

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 PENDAHULUAN

 Vitamin dan mineral adalah bagian yang penting dari makanan

sehat
 Konsumsi berbagai variasi makanan ~ kemungkinan mengalami
kekurangan vitamin dan mineral sangat kecil

 Diet ketat ~ tidak mendapatkan cukup vitamin atau mineral tertentu

 Vegetarian yang sangat ketat
 bisa mengalami kekurangan vitamin B12, yang hanya bisa
diperoleh dari makanan yang berasal dari hewan
 Mengkonsumsi sejumlah besar vitamin dan mineral tambahan
tanpa pengawasan medis,menimbulkan efek yang berbahaya.

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 VITAMIN

 Complex substances that regulate body

processes
 Coenzymes (partners) with enzymes in
reactions
 No calories, thus no energy
 Micronutrisi yang penting dan dibutuhkan
oleh tubuh dalam jumlah sedikit

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 VITAMIN
Fat-soluble Water-soluble
Dissolve in fat Dissolve in water
Can be stored Carried in bloodstream,
not stored
A, D, E, K vitamins C and B-complex
vitamins
A and D excess can be Excess amounts may
harmful cause extra work on
E and K usually not kidneys

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 Fat Soluble Vitamins
 A – orange, carotenoids, vision, antioxidant- used as
color and antioxidant

 D – we make it with sunlight, deficiency causes

rickets, in milk, regulates Ca:P ratios

 E – tocopherols, antioxidants, role in preventing

stroke, cancer, heart disease- used as antioxidant

 K – contributes to blood clotting factor

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 Vitamin A
 Carrotinoids Used in food industry as a
colorant (orange) (label friendly)
 Antioxidant (label friendly)
 Stored in liver
 Important for sight
– Deficiency causes ~500,000 cases
of “night blindness” worldwide
 Genetically engineered rice with high
Vitamin A can prevent night blindness
 Carrotenosis

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Vitamin A (and carotenoids)

 Functions:  Food sources:

– Normal vision – Liver
– Protects from – Fish oil
infections – Eggs (yellow)
– Regulates immune – Fortified milk or other
system foods
– Antioxidant – Red, yellow, orange,
(carotenoids) and dark green veggies
– Skin health & (carotenoids)
surface tissue
VITAMIN AVitamin A

Dose : 900 microgram

Sebagai karoten (diubah menjadi vit.A dalam

usus) : Sayuran berdaun hijau, sayuran &
buah berwarna kuning, minyak palem merah
Deficiency :
- Rabun senja
VITAMINkulit
- penebalan A di sekeliling folikel rambut
- pengeringan bagian putih mata & kornea, yg
akhirnya menyebabkan penonjolan
- pembentukan ulkus dan pecahnya kornea
disertai pengeluaran isi mata
- kebutaan; bintik di bagian putih mata
- resiko terjadinya infeksi & kematian

Hiper :
Sakit kepala, pengelupasan kulit, pembesaran
hati & limfa, penebalan tulang & nyeri sendi
 Vitamin D
 Also known as calciferol due to its role in calcium
absorption

 Main role is to maintain calcium and potassium

levels

 It is the only fat soluble vitamin that we can make-

in the presence of sunlight

 Can be made from cholesterol

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 Vitamin D (the sunshine
vitamin)

 Functions:  Sources:
– Promotes absorption – Sunlight (10 – 15 mins
of calcium and 2x a week)
phosphorus – Salmon with bones
– Helps deposit those in – Milk
bones/teeth – Orange juice (fortified)
– Regulates cell growth – Fortified cereals
– Plays role in immunity
– Mineralisasi
VITAMIN D

Dose : 10 microgram

Sumber :
 Sebagai vit.D2(elgokalsiferol):Ragi, susu
 Sebagai vit.D3 (kolekalsiferol):Minyak hati
ikan, kuning telur, susu, terbentuk di kulit jika
terpapar
 Vitamin D
 Can be stored in fat tissues (as can all fat soluble
vitamins)
 Elderly and shut ins are at risk- not enough
sunlight
 We get vitamin D form fortified milk and cereal
 Toxicity is very dangerous
– Occurs only from excess supplementation
– Can lead to calcium deposits in kidneys, heart
and blood vessels
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VITAMIN D Deficiency

Pertumbuhan & perbaikan tulang

yg abnormal
- rachitis pada anak²
- osteomalasia pada dewasa
- kejang otot
 Vitamin D

Rickets can be caused by lack of

sunlight, but also from insufficient
calcium. Vitamin D linked to
calcium absorption.
(Rickets reported in NYC.)

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 Vitamin E
 A family of eight naturally occurring compounds
 Used as an anti-oxidant in foods
 Since aging is considered an “oxidation” reaction,
many “anti-oxidants” are used as dietary
supplements
 Deficiencies are not well understood
 Role is stroke, cancer, heart, and immune
response
 Americans spend $300 million per year on vitamin
E supplements
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Vitamin E

 Functions:  Sources:
– Antioxidant, may – Vegetable oils
lower risk for heart – Foods made from oil
disease and stroke, (salad dressing,
some types of margarine)
cancers – Nuts
– Protects fatty acids – Seeds
and vitamin A
– Wheat germ
– Green, leafy veggies
VITAMIN E

Dose : 10 microgram

Sumber :
Minyak sayur, benih gandum, sayuran
berdaun, kuning telur, margarin, tanaman
polong
VITAMIN E

Kekurangan :
Kekurangan:Pecahnya sel darah merah,
kerusakan saraf

Kelebihan :
Meningkatnya kebutuhan akan vit.K
 Vitamin K
 Contributes to synthesis of seven blood
clotting factors

 Can be reactivated to continue biological action

 Works as a cofactor for an enzyme that makes two

bone proteins

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Vitamin K

 Functions:  Sources:
– Coagulations – Body can produce
factor on its own (from
– Helps blood clot bacteria in
– Helps body make intestines)
some other proteins – Green, leafy veggies
– Some fruits, other
veggies, and nuts
VITAMIN K

Dose : 65 microgram

Sumber :
Sayuran berdaun, babi, hati, minyak sayur,
dihasilkan oleh bakteri dalam usus
 Water Soluble Vitamins
 Relatively cheap to
add to food
 Only Vitamin C is
used for its
functionality

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 Water Soluble Vitamins
 Vitamin B
– B1, thiamine
– B2, riboflavin
– B6, pyridoxamine
– B12
– Biotin
– Panothenic acid
– Niacin
– Folacin

24  Vitamin C
VITAMIN B

Dosis : 1,2 miligram

Sumber :
Ragi kering, gandum, daging (terutama babi &
hati), kacang-kacangan, tanaman polong,
kentang

Fungsi Utama :
Metabolisme Karbohidrat
VITAMIN B1

Kekurangan :
Beri-beri pada anak & dewasa, disertai
kegagalan jantung dan fungsi saraf & otak yg
abnormal
VITAMIN B2 (Riboflavin)

Dosis : 1,5 miligram

Sumber :
Susu, keju, hati, daging, telur, gandum
Fungsi Utama :
Metabolisme karbohidrat
Kesehatan membran mukosa
Defisiensi :
Bibir & sudut mulut pecah² & bersisik,
dermatitis
NIASIN (ASAM NIKOTINAT)

Dosis : 16 miligram
Sumber :
Ragi kering, hati, daging, ikan, tanaman polong, gandum
Fungsi Utama :
Reaksi kimia di dalam sel
Metabolisme karbohidrat
Defisiensi :
Dermatosis, peradangan pada lidah, fungsi usus & otak yg
abnormal
PIRIDOKSIN
Dosis : 2 miligram
Sumber :
Ragi kering, hati, daging, gandum, ikan, tanaman
polong
Fungsi Utama :
Metabolisme asam amino & asam lemak
Fungsi sistem saraf
Kesehatan kulit

Defisiensi:
Kejang pada bayi, anemia, kelainan saraf & kulit
BIOTIN

Dosis : 60 microgram

Sumber :
Hati, ginjal, kuning telur, ragi, bunga kol, kacang-kacangan,
tanaman polong

Fungsi Utama : Metabolisme karbohidrat & asam lemak

Defisiensi :
Peradangan pada kulit & bibir
VITAMIN B12

Dosis : 2 microgram

Sumber :
Hati, daging (terutama sapi, babi), telur, susu & produk olahan susu

Fungsi Utama :
Pematangan sel darah merah, fungsi saraf dan Sintesa DNA

Defisiensi:
Anemia pernisiosa & anemia lainnya (pada vegetarian yg menderita
cacing pita ikan), bebrapa kelainan psikis, gangguan penglihatan
ASAM FOLAT
Dosis : 200 microgram
Sumber :
Sayuran berdaun hijau yg masih segar, buah-buahan, hati, ragi kering
Fungsi Utama :
Pematangan sel darah merah
Sintesa DNA & RNA
Kekurangan :
Berkurangnya jumlah semua jenis sel darah (pansitopenia), sel darah
merah yg berukuran besar (terutama pada wanita hamil, bayi &
penderita malabsorpsi)
ASAM PANTOTENAT

Dosis : 6 miligram

Sumber : Hati, ragi, sayuran

Fungsi Utama :
Metabolisme karbohidrat & lemak

Defisiensi: Penyakit saraf, kaki terbakar

VITAMIN C

Dosis : 60 miligram

Sumber :
Jeruk, tomat, kentang, kubis, cabe hijau

Kekurangan :
Scurvy (perdarahan, gigi rontok, peradangan
gusi)
SCURVY

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 MINERAL

 Beberapa mineral (natrium, klorida, kalium, kalsium, fosfat dan

magnesium), dimasukkan kedalam golongan makronutrisi karena zat-
zat tersebut dibutuhkan oleh tubuh dalam jumlah relatif besar dan juga
disebut makromineral.

Mineral lainnya merupakan mikronutrisi, karena dibutuhkan oleh tubuh

dalam jumlah kecil dan juga disebut mikromineral.
Yang termasuk ke dalam mikromineral adalah zat besi, seng, tembaga,
mangan, molibdenum, selenium, yodium dan fluorida.

Kekurangan mineral, kecuali zat besi dan yodium, jarang terjadi.

Kelebihan beberapa mineral bisa menyebabkan keracunan.

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 Minerals
 Percent of Body weight
– Calcium 2%
– Phosphorus 1%
– Potassium 0.3%
– Sulfur 0.2%
– Sodium 0.1%
– Chloride 0.1%
– Magnesium 0.05%
– Iron 0.04%

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Categories of minerals

 Major minerals  Trace minerals

– Calcium – Chromium
– Phosphorus – Copper
– Magnesium – Flouride
– Electrolytes (sodium, – Iodine
chloride, potassium) – Iron
– Manganese
– Selenium
– Zinc
NATRIUM
Dosis : 1 gram
Sumber :
Garam, sapi, babi, ikan sarden, keju, zaitun hijau, roti
jagung, keripik kentang, acar kubis
Fungsi Utama :
Keseimbangan asam-basa
Fungsi saraf & otot·

Kekurangan : Kadar natrium dlm darah rendah,

kebingungan, koma·
Kelebihan : Kadar natrium dlm darah tinggi, Kepekaan
saraf, kegelisahan
CHLORIDA

Dosis : 1,5 gram

Sumber : Sama dengan natrium

Fungsi Utama : Keseimbangan elektrolis

Kekurangan : Gangguan keseimbangan asam-

basa
KALIUM
Dosis : 2 gram

Sumber :
Susu skim, pisang, buah plum yg dikeringkan,
kismisFungsi saraf & otot

Fungsi Utama :
Keseimbangan asam-basa & keseimbangan air

Kekurangan : Kadar kalium dlm darah rendah,

kelumpuhan, gangguan jantung · Kelebihan:Kadar
kalium dlm darah tingi, kelumpuhan, gangguan jantung
KALSIUM
Dosis : 1 gram
Sumber :
Susu & produk olahan susu, daging, ikan, telur, gandum,
buncis, buah-buahan, sayuran
Fungsi Utama :
Pembentukan tulang & gigi
Pembekuan darah
Fungsi saraf & otot
Irama jantung normal·
Kekurangan : Kadar kalsium dlm darah rendah, kejang otot ·
Kelebihan : Kadar kalsium dlm darah tinggi, hilangnya tekanan
usus, kegagalan ginjal, tingkah laku abnormal (psikosa)
 Calcium

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FOSFAT

Dosis : 0,9 gram

Sumber :
Susu, keju, daging, unggas, ikan, gandum, kacang-kacangan,
tanaman polong
Fungsi Utama :
Pembentukan tulang & gigi
Keseimbangan asam-basa
Komponen asam nukteat
Produksi energi·
Kekurangan : Mudah tersinggung, kelemahan, kelainan sel darah,
kelainan usus & ginjal
Kelebihan:Terjadi pada penderita gagal ginjal, kadar fosfat dlm darah
tinggi
MAGNESIUM

Dosis : 0,3 gram

Sumber :
Sayuran berdaun hijau, kacang-kacangan, gandum, makanan laut

Fungsi Utama :
Pembentukan tulang & gigi
Fungsi saraf & otot
Pengaktivan enzim·

Kekurangan : Kadar magnesium dlm darah rendah, fungsi saraf

abnormal ·
Kelebihan:Kadar magnesium dlm darah tinggi, tekanan darah rendah,
kegagalan pernafasan, gangguan irama jantung
ZAT BESI

Dosis : 12 miligram
Sumber : Tepung kedele, ginjal sapi, hati, buncis, kerang-kerangan,
buah peach
Fungsi Utama :
Pembentukan enzim, yg berfungsi mengubah berbagai reaksi kimia
dlm tubuh
Pembentukan komponen utama dari sel darah merah & sel-sel otot·

Kekurangan : Anemia, kesulitan menelan, kuku berbentuk sendok,

kelainan usus, berkurangnya kinerja, gangguan kemampuan belajar ·
Kelebihan:Pengendapan zat besi, kerusakanhati (sirosis), diabetes
melitus (kencing manis), pewarnaan kulit
SENG

Dosis : 15 miligram
Sumber : Daging, makanan laut

Fungsi Utama :
Komponen enzim, Pembentukan sel darah merah
Pembentukan tulang

Kekurangan :
Pertumbuhan yg lambat, tertundanya kematangan seksual,
berkurangnya sensasi rasa
TEMBAGA

Dosis : 2 miligram
Sumber :
Daging, tiram, kacang-kacangan, tanaman polong yg
dikeringkan, gandum
Fungsi Utama :
Komponen enzim
Pembentukan sel darah merah
Pembentukan tulang·
Kekurangan:Anemia pada anak² yg menderita malnutrisi
Kelebihan:Pengendapan tembaga dalam otak, kerusakan hati
MANGAN

Dosis : 3,5 miligram

Sumber : Gandum, buah-buahan yg dikeringkan

Fungsi Utama :
Komponen enzim· Kekurangan:Penurunan berat badan, iritasi kulit,
mual & muntah, perubahan warna rambut, pertumbuhan rambut yg
lambat · Kelebihan:Kerusakan saraf
MOLIBDENUM

Dosis : 150 mikrogram

Sumber : Produk olahan susu, gandum

Fungsi Utama : Pengaktivan enzim

Kekurangan :
Asidosis, denyut jantung yg cepat, pernafasan cepat, bintik
buta, rabun senja, mudah tersinggung
SELENIUM

Dosis : 60 mikrogram
Sumber :
Daging & hasil hewan lainnya, konsentrasi tanah yg terdapat dlm
tumbuhan
Fungsi Utama : Penting untuk sintesa suatu enzim antioksidan·
Kekurangan :
Nyeri otot & kelemahan ·
Kelebihan:
Rambut & kuku rontok, peradangan kulit, mungkin terjadi kelainan
saraf
YODIUM
Dosis : 150 mikrogram
Sumber :
Makanan laut, garam beryodium, produk olahan susu, air minum

Fungsi Utama :
Pembentukan hormon tiroid, yg berfungsi mengatur mekanisme
pengontrolan energi·

Kekurangan :
Pembesaran kelenjar tiroid (goiter), kretinisme, tuli-bisu,
pertumbuhan janin & perkembangan otak yg abnormal
Kelebihan:Kadang menyebabkan tingginya kadar hormon tiroid
FLUOR

Dosis : 2,5 miligram

Sumber : Teh, kopi, air yg mengandung fluor
Fungsi Utama : Pembentukan tulang & gigi·

Kekurangan :
Meningkatnya resiko terjadinya kavitasi gigi, mungkin terjadi
penipisan tulang ·
Kelebihan :
Fluorosis (penumpukan berlebihan dari fluor), gigi berbintik &
berlubang, pertumbuhan tulang diluar tulang belakang
 Water Soluble Vitamins
 Vitamin B1
– Thiamine
– Involved in carbohydrate metabolism
– Helps body metabolize glucose, affects central
nervous system
– Deficiency causes Beri beri
(Singlese, “I can’t, I can’t”)

 B2- riboflavin
– Energy metabolism
 Water Soluble Vitamins
 B6 - Pyridoxamine
– Neurotransmitter, co-enzyme in over 100
reactions

 B12 –
– Development of red blood cells
– Lack of it makes one anemic
– Hard for vegans to get

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 Water Soluble Vitamins
 Biotin –
– Involved in fatty acid synthesis
– Deficiency causes skin disease and hair loss

 Panthothenic acid
– Found in many foods
– Essential for metabolism of carbohydrates,
protein, alcohol and fat

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 Water Soluble Vitamins
 Choline
– A major component of cell
membranes
– Folacin = Folate = Folic
acid
– Deficiency causes neural
tube defects – in utero
– Took Rutgers Professor 20
years to for FDA approval
as enrichment Why?

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 Vitamin C
 Ascorbic acid
 Very inexpensive to add to food, marketing
tool. Antioxidant
 Deficiency leads to bleeding gums,
hemorrhages
 High in citrus fruits, limes, (Limeys)

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 Vitamin C - Scurvy

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 Niacin (B3)
 Energy metabolism
 Disease – pellagra – The Four D’s
– Dermatitis
– Diarrhea
– Dementia
– Death

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 Minerals
 Issues
– Absorption
– Bioavailability

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 Minerals
 Percent of Body weight
– Calcium 2%
– Phosphorus 1%
– Potassium 0.3%
– Sulfur 0.2%
– Sodium 0.1%
– Chloride 0.1%
– Magnesium 0.05%
– Iron 0.04%

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 Minerals
 Calcium
– 99% is structural
– ~25% absorption
– Vitamin D aids
absorption
– 75% is obtained from
dairy products
– Many products are
fortified with it
Very hard for vegans to get
– Built in youth, lost in
enough calcium
maturity
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 Calcium
 Osteoporosis – a pediatric
disease with geriatric
consequences
– 1.5 million fractures each
year- major cause of
subsequent mortality (25%
within one year)
– 14 billion in direct health cost
– 25 million women at risk
– DRI women 600 – 800
mg/day

National Osteoporosis
64 Foundation www.nof.org
 Calcium

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 Soda is the devil’s drink

 Extra calories
 Poor nutrient
density
 Interferes with
calcification
 Replaces more
nutritious drinks

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 Minerals
 Phosphorus
– Easily absorbed by the body
– Enhanced by Vitamin D
– Deficiency are rare
– Soda, phosphoric acid

 Potassium
– A primary electrolyte in blood
– Associated with lower blood pressure
– Athletes

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 Minerals
 Sodium and Chloride
– Added during processing
– Enhances flavor
– We consume 2X of what we need (DV = 2.4
grams, 1/10 ounce) (show)
– Excess Sodium can lead to hypertension
 High blood pressure
 Salt sensitivity – genetics and race

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 Salt – Uses in Food

 Enhances other flavors, cuts cost

 Salty taste, per se
 Increases consumer acceptance
 Raises boiling point of liquids (pasta)
 Masks bitter tastes
 Food safety
 Water binding

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 Minerals
 Sulfur
– Necessary for collagen formation

 Magnesium
– Abundant in plants

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 Minerals
 Iron
– Most common and easily preventable
deficiency
– Needed for oxygen absorption, immune
function, developmental performance
– Poor absorption from plant sources
– Low iron causes anemia, especially in
menstruating women
– Toxicity
 6 – 12 vitamins with 100% iron content will
kill a small child
(The dose makes the poison.)