Vitamins and minerals

DEFINITIONS

Vitamins and minerals are an important part of healthy foods.
When a person consumes a variety of foods, then it is likely to have deficiencies of vitamins and minerals are very small.

People who undergo a strict diet may not get enough of certain vitamins or minerals.
For example a very strict vegetarian diet may develop vitamin B12 deficiency, which can only be obtained from foods of animal origin.

Instead, consume large amounts of extra vitamins and minerals without medical supervision, may cause harmful effects.

VITAMIN

Vitamins are important and mikronutrisi needed by the body in small amounts.
Vitamins that are fat-soluble vitamins A, D, E and K, whereas vitamin is water soluble B vitamins and vitamin C.
Vitamin B consists of:
- Vitamin B1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B6 (piridoksin)
- Pantothenic acid
- Niacin
- Biotin
- Folic acid
- Vitamin B12 (kobalamin).

The recommended daily needs (the average amount needed per day to stay healthy), has been established for each vitamin.
Someone who is too much or too little of certain vitamins can have nutritional disorders.

If taken more than 10 times the recommended dose every day, vitamins A and D are toxic, but vitamin E and K (filokuinon) no.
Niacin, vitamin B6 and vitamin C when taken in high doses would be toxic, but it is not the case with the other vitamins that dissolve in water.

Only 2 kinds of vitamins are fat soluble (vitamins A and E) are stored in the body until a large amount. Vitamin D and K are stored in small quantities.
Depending on the needs, vitamin C stored in the least amount.
Vitamin B12 is stored in the greatest number and it takes about 7 years to spend the supply of this vitamin 2-3 mgr.

MINERAL

Some minerals (sodium, chloride, potassium, calcium, phosphate and magnesium), is put into makronutrisi groups because these substances needed by the body in a relatively large amount and also called makromineral.

Other minerals are mikronutrisi, as required by the body in small amounts and is also called mikromineral.
Which belong to the mikromineral are iron, zinc, copper, manganese, molybdenum, selenium, iodine and fluoride.

Lack of minerals, except iron and iodine, are rare.
Excess some minerals can cause toxicity.

Vitamin & Mineral

Substances Nutrition	Main Source	Main Functions	Due From Pros & Cons	Daily Needs Adult
Vitamin A (Retinol)	? As vit.A: fish liver oil, beef liver, egg yolk, butter, cream ? As carotene (converted into the intestine vit.A): Leafy green vegetables, vegetables & fruits yellow, red palm oil	Normal vision Healthy skin & other surface tissue Protection against infection	? Disadvantages: Nyctalopia; thickening of the skin around the hair follicle; drying the whites of the eyes & the cornea, eventually causing protrusion of reply, the formation of corneal ulcer and rupture with evisceration eyes; blindness; spots on the whites of the eyes; the risk of infection & death ? Pros: headache, skin peeling, enlarged liver & lymph nodes, thickening of the bone & joint pain	900 micrograms
Vitamin D	? As vit.D2(elgokalsiferol):Yeast, milk ? As vit.D3(kolekalsiferol):fish liver oil, egg yolks, milk, formed in the skin when exposed to sunlight (ultraviolet rays)	Calcium and phosphate absorption from the gut Mineralization, growth & repair of bone	? Disadvantages: Growth & yg abnormal bone repair, mirickets in children,osteomalacia in adults, muscle spasms	10 micrograms
Vitamin E	Vegetable oil, wheat seeds, leafy vegetables, egg yolks, margarine, plant peas	Antioxidants	? Disadvantages: The outbreak of red blood cells, nerve damage ? Pros: Increased demand for vit.K	10 micrograms
Vitamin K	Leafy vegetables, pork, liver, vegetable oil, produced by bacteria in the gut	The formation of blood clotting factors The formation of blood clots normal reply	Disadvantages: Bleeding	65 micrograms
Vitamin B (Thiamine)	Dry yeast, wheat, meat (especially pork & liver), nuts, plant peas, potatoes	Carbohydrate metabolism	Disadvantages: Beriberi in children & adults, accompanied by heart failure and nerve function & feather-abnormal	1.2 milligrams
Vitamin B2 (Riboflavin)	Milk, cheese, liver, meat, eggs, wheat	Carbohydrate metabolism Health mucous membrane	Disadvantages: lips & corners of the mouth broke mi & scaly, dermatitis	1.5 milligrams
Niacin (Nicotinic acid)	Dry yeast, liver, meat, fish, legumes crops, wheat	Chemical reactions in the cell Carbohydrate metabolism	Disadvantages: Pellagra(dermatosis, inflammation of the tongue, intestine & brain function abnormal reply)	16 milligrams
Dry yeast, liver, meat, wheat, fish, legumes crops	Metabolism of amino acids & fatty acids Nervous system function Skin	Disadvantages: Seizures in infants,anemia, nerve & skin disorders	2 milligrams
Biotin	Liver, kidney, egg yolk, yeast, cauliflower, beans, legumes crops	Carbohydrate metabolism & fatty acids	Disadvantages: Inflammation of the skin & lips	60 micrograms
Vitamin B12 (Kobalamin)	Liver, meat (especially beef, pork), eggs, milk & dairy products	Maturation of red blood cells Nerve function DNA synthesis	Disadvantages: Anemia pernicious anemia & other (on a vegetarian distressed fish tapeworm), bebrapa psychic disorders, visual impairment	2 micrograms
Folic Acid	Yg green leafy vegetables were fresh, fruit, liver, dried yeast	Maturation of red blood cells DNA & RNA synthesis	Disadvantages: Reduced number of all types of blood cells (pansitopenia), red blood cells yg large (especially in pregnant women, infants & patientmalabsorption)	200 micrograms
Pantothenate Acid	Liver, yeast, vegetable	Metabolism of carbohydrates & fats	Disadvantages: neurological disease, leg burning	6 milligrams
Vitamin C	Oranges, tomatoes, potatoes, cabbage, green chillies	Disadvantages:Scurvy(bleeding, tooth loss, inflammation of the gums)	60 milligrams
Sodium	Salt, beef, pork, sardines, cheese, green olives, corn bread, potato chips, pickled cabbage	Acid-base balance Nerve & muscle function	? Disadvantages: dlm blood sodium levels low, confusion, coma ? Pros: dlm sodium levels of high blood pressure, confusion, coma, / td>	1 gram
Chloride	Same with sodium	Elektrolis balance	Disadvantages: Disturbance of acid-base balance	1.5 grams
Potassium	Skim milk, banana, reclaimedplums, raisins	Nerve & muscle function Acid-base balance & water balance	Disadvantages: dlm levels low blood potassium, paralysis, heart problems ? Pros: dlm blood potassium levels Cleaner, paralysis, heart problems	2 grams
Calcium	Milk & dairy products, meat, fish, eggs, wheat, beans, fruits, vegetables	Bone & tooth formation Blood clotting Nerve & muscle function Normal heart rhythm	? Disadvantages: dlm calcium levels low blood, muscle spasms ? Pros: dlm calcium levels high blood pressure, loss of bowel pressure, kidney failure, abnormal behavior(psychosis)	1 gram
Phosphate	Milk, cheese, meat, poultry, fish, wheat, nuts, pods plant	Bone & tooth formation Acid-base balance Nukteat acid components Energy production	? Disadvantages: Easily offended, weakness, blood cell disorders, bowel & kidney disorders ? Pros: Happened to kidney failure patients, phosphate levels high blood dlm	0.9 grams
Magnesium	Green leafy vegetables, beans, wheat, seafood	Bone & tooth formation Nerve & muscle function Pengaktivan enzyme	? Disadvantages: dlm magnesium blood levels of low, abnormal nerve function ? Pros: dlm magnesium levels of high blood pressure, low blood pressure, respiratory failure, heart rhythm disturbances	0.3 grams
Iron	Soy flour, beef kidney, liver, beans, shellfish,peaches	The formation of the enzyme, wrote works to change the body's chemical reactions dlm Formation of the main component of red blood cells & muscle cells	? Disadvantages: anemia,difficulty swallowing, spoon-shaped nails, intestinal disorders, reduced performance, study skills disorders ? Pros: Sedimentation iron, kerusakanhati (cirrhosis), diabetes mellitus (diabetes), skin coloring	12 milligrams
Zinc	Meat, seafood	Component enzymes The formation of red blood cells Bone formation, / td.	Disadvantages: slow-growth, delayed sexual maturity, reduced taste sensation	15 milligrams
Copper	Meat, oysters, nuts, pods plant reclaimed, wheat	Component enzymes The formation of red blood cells Bone formation	? Disadvantages: Anemia in children suffering frommalnutrition yg ² ? Pros: Sedimentation of copper in the brain, liver damage	2 milligrams
Manganese	Wheat, fruits reclaimed	Component enzymes	? Disadvantages: Weight loss, skin irritation, nausea & vomiting, changes in hair color, hair growth slow - ? Pros: nerve damage	3.5 milligrams
Molybdenum	Dairy products, wheat	Pengaktivan enzyme	Disadvantages: acidosis,one's heart rate, rapid breathing, blind spots, night blindness, irritability	150 micrograms
Selenium	Flesh & the other animals, the concentration of land there dlm yg plants	Essential for synthesis of an antioxidant enzyme, / td>	? Disadvantages: muscle pain & weakness ? Pros: hair & nail loss, skin inflammation, neurological disorders may occur	60 micrograms
Iodine	Seafood, iodized salt, dairy products, drinking water	The formation of thyroid hormones, reply controlling mechanism controls the energy	? Disadvantages: Enlarged thyroid gland (goiter), cretinism, deaf-mute, fetal growth & development of abnormal feather - ? Pros: Sometimes causes high levels of thyroid hormone	150 micrograms
Fluor	Tea, coffee, water containing fluorine reply	Bone & tooth formation	? Disadvantages: Increased risk of kavitasi teeth, bone thinning may occur ? Pros: fluorosis (excessive accumulation of fluorine), spots & holes in teeth, bone growth outside the spinal	2.5 milligrams