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VITAMIN &
MINERAL
KEBUTUHAN GIZI
VITAMINS
Water soluble
Generally lost from body (ex. Vit B6 and B12)
Excreted via urine
Preservation of Vitamins
Decreased vitamin content
Improper storage
Excessive cooking
Exposure to light, heat, water, alkalinity
Vitamin A
Narrow optimal intake range
Function promote vision (especially night
blindness, growth, prevent drying of the skin &
eyes, promote immune function & bacterial
infection, cardiovascular disease prevention, cancer
prevention, acne med)
Preformed
Retinoids
Found in animal product
Proformed
Carotenoids
Found in plant product
Recommended Amounts of
Vit A
900 mcg for men; 700 mcg for women
Daily value is 1000 mcg upper level is
3000 mcg
Much stored in liver
Toxicity of Vit A :
Large intake of vit A (preformed) sign &
symptom : bone/muscle pain, loss of
appetite, skin disorders, headache, dry skin,
hair loss, increasing liver size, vomiting,
fetal malformation, permanent damage
Vitamin D
Prohormone
Derived from
cholesterol
Synthesized from sun
exposure
Sunscreen SPF > 8
decrease synthesis
Expose hand, face,
arms 2-3x/week for 510 minutes each time
Activated by
enzymes in liver and
kidneys
Function of Vit D
Regulates blood Calcium
Along with PTH hormones
Regulates calcium + phosphorus
absorption
Reduces kidney excretion of calcium
Regulates calcium deposition in bone
Function of Vitamin E
Protects double bonds in unsaturated fats
Improves vit A absorption
Deficiency breakdown of cell membranes,
hemolysis, nerve degeneration
RDA for adults is 15 mg/day
Upper level is 1.000 mg/day (supplementary of alpha
tocopherol)
Upper level is 1500 IU (natural sources) of 1100 IU
(syntetic forms)
Toxic effect inhibit vit K metabolism &
anticoagulants, possible hemorrhage, muscle
weakness, headaches, nausea
Vitamin K
Synthesized by bacteria in the colon &
absorbed
Role in coagulation process & calcium
binding potential
Food sources of Vit K liver, green leafy
vegetables, broccoli, peas, green beans,
resistant to cooking losses, limited vit K
stored in the body
Adequate intake for vit K
90 mcg/day for women; 120 mcg/day for men
Excess vit A & E interferes with vit K, may
cause hemorrhage & fractures
Newborn routinely injected with Vit K,
breastmilk (poor source)
Toxicity unlikely; readily excreted
Dissolve in water
Generally readily excreted from body
Subject to cooking losses
Function as coenzymes
Participate in energy metabolism
50-90% of B vitamins are absorbed
Marginal deficiency more common
Thiamin
Sensitive to alkalinity & heat
Coenzyme form used in
energy metabolism
Deficiency : beri-beri
RDA 1,1 mg/day for
women; 1,2 mg/day for men,
most exceed RDA in diet
Surplus in rapidly lost in
urine, nontoxic
Riboflavin
Coenzyme form participate in energy
yielding metabolic pathways
Deficiency : cheilosis, inflammation of
mouth & tongue, dermatitis, photosensitive
RDA 1,1 mg/day for women; 1,3 mg/day
for men; average intake above RDA
Nontoxic
Food sourve of riboflavin milk,
grains/cereals, egg, liver, spinach, oyster,
yeast
Niacin
Coenzyme form used in energy
metabolism
RDA 14 mg/day for women; 16
mg/day for men
Toxicity occur when upper level is
35 mg/day
Food sources of niacin : enriched
grains, beef, chicken, fish
Heat stable, little cooking loss
60 mg tryptophan can be converted
into 1 mg niacin
Pantothenic Acid
Part of Coenzyme A essential for
metabolism of carbohydrate, fat,
protein
Deficiency rare
Adequate intake = 5 mg/day
Biotin
Free and bound form
Coenzyme metabolism of carbohydrate & fat,
help breakdown certain amino acids
Deficiency rare scaly, inflamed skin, change in
tongue, lips, decreased appetite, nausea, vomiting
Food source : cauliflower, egg yolk, liver, peanuts,
cheese
Intestinal synthesis of biotin contributes very little
RDA adequate intake is 30 mcg/day (adult)
No upper level for biotin, relatively non toxic
Vitamin B6
Coenzyme forms activate enzymes needed for
metabolism of carbohydrate, fat, protein; synthesize
nonessential amino acid via transamination,
synthesize neurotransmitter, synthesize Hb & WBC,
role in homocysteine metabolism
RDA
1,3 mg/day for adult
1,7 mg/day for men over 50; 1,5 mg/day for women over
50
Daily value is 2 mg average intake is more than RDA
Athletes may need more
Alcohol increase vit B6 destruction
Vit B6 As a Medicine ?
Pregnancy Hypertension
50 100 mg/day therapy
Toxicity potential
More than 200 mg/day can lead to
irreversible nerve damage upper level
set as 100 mg/day
Vitamin B12
Synthesized by bacteria & fungi
Coenzyme Role in folate metabolism, maintenance of
myelin sheaths, RBC formation
RDA 2,4 mcg/day for adult, average intake exceeds
RDA, nontoxic
Deficiency pernicious anemia, nerve degeneration
and paralysis
Absorption of B12 require a protein from salivary
gland, require stomach acid, require intrinsic factor,
absorbed in the last part of small intestine about 50%
Therapy for Ineffective Absorption injection of vit
B12/monthly, vit B12 nasal gel
Food source animal product (stored primarily in liver
of animal), organ meat, seafood, egg, milk
Vitamin C
MINERAL
Mineral adalah zat
yang berperan
untuk mencukupi
kebutuhan gizi,
mengatur
keseimbangan
cairan tubuh, &
membantu
pertumbuhan
Contoh : Kalsium,
Folate
Coenzyme DNA synthesis,
homocysteine metabolism, NT formation
Sensitive to heat, oxidation, UV
Deficiency megaloblast cell,
megaloblast anemia, neural tube defect
Food source liver, fortified cereal &
milk, vegetable, orange, grain, legumes
RDA
400 mcg/day (adult); 600 mcg/day
(pregnancy); excess intake can mask vit B12
deficiency, upper level is 1 mg (synthetic
form) folate in food has limited absorption
Choline
Essential nutrient, though not a vitamin
All tissues contain choline precursor of
acetylcholine, precursors for phospolipids,
some role in homocystein metabolism
Widely distributed in food milk, liver, egg,
peanut, lecithin
Deficiency rare
Adequate intake is 550 mg/day (male), 425 mg/day
(female), average intake 700-1000 mg/day
High doses fishy body odor, vomiting, salivation,
sweating, hypotension, GI effect 3,5 g/day
22/06/2014
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