Vitamins and minerals
Vitamins and minerals are an important part of healthy foods. When a person consumes a variety of foods, then it is likely to experience lack 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 who may suffer a lack of vitamin b12, which can only be obtained from foods of animal origin. Conversely, consuming large amounts of vitamin and mineral supplement without medical supervision, may cause harmful effects. Vitamin Vitamins are micronutrients that are important and needed by the body in small amounts. fat-soluble vitamins are vitamins a, d, e and k, whereas water-soluble vitamins are vitamin b and vitamin c. vitamin b consists of: - Vitamin b1 (thiamine) - Vitamin b2 (riboflavin) - Vitamin b6 (pyridoxine) - Pantothenic acid - Niacin - Biotin - Folic acid - Vitamin b12 (cobalamin). The recommended daily requirement (the average amount required each day to stay healthy), has been established for each vitamin. Someone who is too much or too little of a particular vitamin 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) did not. Niacin, vitamin B6 and vitamin C when taken in high doses would be toxic, but is not the case with other vitamins that dissolve in water. Only 2 kinds of fat-soluble vitamins (vitamins A and E) stored in the body until a large amount. vitamin D and K are stored in small quantities. Depending on the needs, vitamin C is stored in the least amount. Vitamin B12 is stored in the greatest number and it takes about 7 years to spend 2-3 mgr supply this vitamin. Mineral Minerals are natural compounds formed through geological processes. The term minerals includes not only material but also the structure of the chemical composition of minerals. Minerals included in the composition of pure elements and simple salts to very complex silicates with thousands of known forms (organic compounds are usually not included). The study of minerals is called mineralogy. To be classified as a true mineral, the compound must be a solid and has a crystal structure. These compounds should also be formed naturally and has a certain chemical composition. Previous definition did not include compounds such as minerals derived from derivatives of organic compounds. However, the International Mineralogical Association in 1995 has proposed a new definition of the definition of material: "Minerals are an element or compound in a state that normally has a crystal element and formed from geological processes." In mineralogy and crystallography, a crystal structure is a typical arrangement of atoms in a crystal. A crystal structure built by the unit cell, a set of atoms arranged in particular, which are periodically repeated in three dimensions in a lattice. Spacing between unit cells in all directions is called its lattice parameters. The symmetry properties of crystal are embodied in its space group. The structure and symmetry of a emmainkan important role in determining its properties, such as the nature of the division, the structure of electrical tape, and optical. Because these substances are needed by the body in relatively large amount and also called several minerals (sodium, chloride, potassium, calcium, phosphate and magnesium), are incorporated into class makronutrisimakromineral. Other minerals are micronutrients, as required by the body in small quantities and 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 poisoning. 1. Vitamin A (retinol) Vitamin A is one type of fat soluble vitamin that plays an important role in the formation of the visual system is good. There are several compounds that are classified into groups of vitamin A, including retinol, retinyl palmitate, and retinyl acetate. However, the term often refers to vitamin A retinol compounds compared with other compounds because the compound is the most active role in the body. Primary Source: • As a vit. A: Fish liver oil, beef liver, egg yolk, butter, cream • As a carotene (converted to vit. A in the intestines): green leafy vegetables, yellow vegetables & fruits, red palm oil Key Benefits: • Normal Vision Vitamin A plays a role in the formation of many senses of sight for humans. This vitamin will help convert the signal molecule of light received by the retina to become a projection image in our brains. Compounds that play a major role in this regard is retinol. Together with rodopsin, retinol compound will form a complex pigment sensitive to light to transmit light signals to the brain. Therefore, vitamin A deficiency in the body is often fatal in the organs of sight. • Health Skin & Networking Other Surface • Protection Against Infection Vitamin A also may protect the body from infection of a foreign organism, such as bacterial pathogens. Defense mechanism is included in the external immune system, because the immune system comes from outside the body. This vitamin will increase the work activity of white blood cells and antibodies in the body so the body becomes more resistant to the toxin compounds against invading microorganisms and parasites, such as pathogenic bacteria and viruses. • Antioxidants Beta carotene, a form of vitamin A, a compound with antioxidant activity that can counteract free radicals. These free radical compounds derived from oxidation of many in the body or from pollution in the environment enter the body. Antioxidants in the body to prevent damage to genetic material (DNA and RNA) by free radicals so that the rate of mutation can be suppressed. The decline rate of these mutations will lead to a reduced risk of cancer cell formation. The antioxidant activity is also closely related to the prevention of the aging process, especially in the skin cells.
Due to lack: night blindness; thickening of the skin around the hair follicle, drying the whites of the eyes and cornea, which ultimately lead to protrusion, and the outbreak of the corneal ulcer formation along with eye evisceration; blindness; spots in the whites of the eyes; the risk of infection and death Due to excess: headaches, peeling skin, liver and spleen enlargement, thickening of bone & joint pain Adult Daily Requirements: 900 micrograms Vitamin D Primary Source: • as vit.d2 (elgokalsiferol): yeast, milk • as vit.d3 (cholecalciferol): fish liver oils, egg yolks, milk, formed in the skin when exposed to sunlight (ultraviolet light) Key Benefits: • calcium and phosphate absorption from the intestine • mineralization, growth and bone repair Due to lack: distinguished bone growth and repair abnormal, ² rickets in children, osteomalacia in adults, muscle spasms Daily Needs Adults: 10 micrograms Vitamin E Primary Source: vegetable oils, wheat germ, leafy vegetables, egg yolks, margarine, legumes Key Benefits: antioxidants Due to lack: rupture of red blood cells, nerve damage Due to excess: advantages: increased need vit.k Daily Needs Adults: 10 micrograms Vitamin K Primary Source: leafy vegetables, pork, liver, vegetable oil, produced by bacteria in the gut Key Benefits: • the formation of blood clotting factor • abnormal blood clot formation which Due to lack: bleeding Daily Needs adult: 65 micrograms Vitamin B (thiamine) Primary Source: dry yeast, wheat, meat (especially pork and liver), beans, legumes, potatoes Key Benefits: carbohydrate metabolism Due to lack: beriberi in children and adults, accompanied by heart failure and nerve function and abnormal brain distinguished Daily Needs Adult: 1.2 milligrams Vitamin B2 (riboflavin) Primary Source: milk, cheese, liver, meat, eggs, wheat Key Benefits: • carbohydrate metabolism • mucous membrane health Due to lack: Cracked lips & corners of the mouth ² & scaly, dermatitis Daily Needs Adult: 1.5 milligrams Niacin (nicotinic Aasam) Primary Source: dry yeast, liver, meat, fish, legumes, wheat Key Benefits: • chemical reactions in cells • carbohydrate metabolism Due to lack: Pellagra (dermatosis, inflammation of the tongue, intestines and brain function which abnormal) Daily Needs Adults: 16 milligrams Vitamin B6 (Pridoksin) Primary Source: Dry yeast, liver, meat, wheat, fish, legumes Key Benefits: • amino acid metabolism and fatty acid • nervous system function • skin health Due to lack: seizures in infants, anemia, nerve and skin disorders Daily Needs Adults: 2 milligrams Biotin Primary Source: liver, kidney, egg yolk, yeast, cauliflower, beans, legumes Key Benefits: carbohydrate metabolism and fatty acid Due to lack: inflammation of the skin & lips Daily Needs adult: 60 micrograms Vitamin B12 (cobalamin) Primary Source: liver, meat (particularly beef, pork), eggs, milk & dairy products Key Benefits: • red blood cell maturation • nerve function • dna synthesis Due to lack: anemia pernicious anemia & other (on a vegetarian who suffer from fish tapeworm), and keeping psychological disorders, impaired vision Daily Needs adults: 2 micrograms Folic Acid Primary Source: green leafy vegetables which are still fresh, fruit, liver, dried yeast Key Benefits: • red blood cell maturation • dna & RNA synthesis Due to lack: Decreasing the number of all types of blood cells (pancytopenia), red blood cells which are large (especially in pregnant women, infants and people with malabsorption) Daily Needs Adults: 200 micrograms Pantothenic acid Primary Source: liver, yeast, vegetable Key Benefits: carbohydrate & fat metabolism Due to lack: neurological diseases, burning feet Daily Needs adult: 6 milligrams Vitamin C Primary Source: oranges, tomatoes, potatoes, cabbage, green peppers Key Benefits: Antioxidants Due to lack: Scurvy (bleeding, tooth loss, inflamed gums) Daily Needs Adults: 60 milligrams Sodium Primary Source: salt, beef, pork, sardines, cheese, green olives, corn bread, potato chips, pickled cabbage Key Benefits: • acid-base balance • nerve & muscle function Due to lack: confusion, coma Due to Excess: confusion, coma Adult Daily Requirements: 1 gram Chloride Primary Source: same as the main source of sodium Key Benefits: balance elektrolis Due to lack: Acid-base balance disorders Daily Needs Adults: 1.5 grams Potassium Primary Source: skim milk, bananas, dried plums, raisins Key Benefits: • nerve & muscle function • acid-base balance and water balance Due to lack: paralysis, heart problems Due to excess: paralysis, heart problems Daily Needs adults: 2 grams Calcium Primary Source: Milk & dairy products, meat, fish, eggs, wheat, beans, fruits, vegetables Key Benefits: • the formation of bones & teeth • blood clotting • nerve & muscle function • abnormal heart rhythm Due to lack: muscle spasms Due to excess: pressure loss of bowel, kidney failure, abnormal behavior (psychosis) Adult Daily Requirements: 1 gram Phosphate Primary Source: milk, cheese, meat, poultry, fish, wheat, beans, legumes Key Benefits: • the formation of bones & teeth • acid-base balance • acid component nukteat • energy production Due to lack: irritability, weakness, abnormal blood cells, intestine and kidney disorders Due to excess: Excess occurred in patients with renal failure, high blood levels of phosphate Dlm Daily Needs Adults: 0.9 grams Magnesium Primary Source: green leafy vegetables, beans, wheat, seafood Key Benefits: • the formation of bones & teeth • nerve & muscle function • pengaktivan enzyme Due to lack: abnormal nerve function Due to excess: low blood pressure, respiratory failure, heart rhythm disturbances Daily Needs Adults: 0.3 grams Iron Primary Source: soybean meal, beef kidney, liver, beans, shellfish, peaches Key Benefits: • formation of an enzyme, which serves to change the body's various chemical Dlm • forming the main component of red blood cells and muscle cells Due to lack: anemia, difficulty swallowing, spoon-shaped nails, intestinal disorders, reduced performance, impaired learning ability Due to excess: iron deposition, kerusakanhati (cirrhosis), diabetes mellitus (diabetes), skin coloring Daily Needs adult: 12 milligrams Zinc Primary Source: meat, seafood Key Benefits: • component enzyme • the formation of red blood cells • bone formation, / td. Due to lack: yg slow growth, delayed sexual maturity, reduced taste sensation Daily Needs Adults: 15 milligrams Copper Primary Source: meat, oysters, nuts, dried legumes, wheat Key Benefits: • component enzyme • the formation of red blood cells • bone formation Due to lack: anemia in children who suffer from malnutrition ² Due to excess: copper deposition in the brain, liver damage Daily Needs Adults: 2 milligrams Manganese Primary Source: wheat, fruits reclaimed Key Benefits: enzyme components Due to lack: weight loss, skin irritation, nausea and vomiting, hair discoloration, hair growth slow reply Due to excess: nerve damage Daily Needs Adult: 3.5 milligrams Molybdenum Primary Source: dairy products, wheat Key Benefits: pengaktivan enzyme Due to lack: acidosis, rapid heart rate which, breathing fast, blind spots, night blindness, irritability Adult Daily Requirements: 150 micrograms Selenium Primary Source: meat and other animal results, the concentration of which there are land plants Dlm Key Benefits: important for the synthesis of an antioxidant enzyme, Due to lack: deficiency: muscle pain & weakness Due to excess: hair and nail loss, skin inflammation, neurological disorders may occur Daily Needs adult: 60 micrograms Iodine Primary Source: seafood, iodized salt, dairy products, drinking water Key Benefits: formation of thyroid hormones, which regulate functioning of energy control mechanism Due to lack: thyroid gland enlargement (goiter), cretinism, deaf-mute, fetal growth and abnormal brain development which Due to excess: sometimes cause high levels of thyroid hormone Adult Daily Requirements: 150 micrograms Fluoride Primary Source: tea, coffee, water which contains fluoride Key Benefits: bone & tooth formation Due to lack: increased risk of cavitation teeth, bone thinning may occur Due to excess: fluorosis (excessive accumulation of fluorine), spots & perforated teeth, bones outside the spine growth Daily Needs Adult: 2.5 milligrams
Due to lack: night blindness; thickening of the skin around the hair follicle, drying the whites of the eyes and cornea, which ultimately lead to protrusion, and the outbreak of the corneal ulcer formation along with eye evisceration; blindness; spots in the whites of the eyes; the risk of infection and death Due to excess: headaches, peeling skin, liver and spleen enlargement, thickening of bone & joint pain Adult Daily Requirements: 900 micrograms Vitamin D Primary Source: • as vit.d2 (elgokalsiferol): yeast, milk • as vit.d3 (cholecalciferol): fish liver oils, egg yolks, milk, formed in the skin when exposed to sunlight (ultraviolet light) Key Benefits: • calcium and phosphate absorption from the intestine • mineralization, growth and bone repair Due to lack: distinguished bone growth and repair abnormal, ² rickets in children, osteomalacia in adults, muscle spasms Daily Needs Adults: 10 micrograms Vitamin E Primary Source: vegetable oils, wheat germ, leafy vegetables, egg yolks, margarine, legumes Key Benefits: antioxidants Due to lack: rupture of red blood cells, nerve damage Due to excess: advantages: increased need vit.k Daily Needs Adults: 10 micrograms Vitamin K Primary Source: leafy vegetables, pork, liver, vegetable oil, produced by bacteria in the gut Key Benefits: • the formation of blood clotting factor • abnormal blood clot formation which Due to lack: bleeding Daily Needs adult: 65 micrograms Vitamin B (thiamine) Primary Source: dry yeast, wheat, meat (especially pork and liver), beans, legumes, potatoes Key Benefits: carbohydrate metabolism Due to lack: beriberi in children and adults, accompanied by heart failure and nerve function and abnormal brain distinguished Daily Needs Adult: 1.2 milligrams Vitamin B2 (riboflavin) Primary Source: milk, cheese, liver, meat, eggs, wheat Key Benefits: • carbohydrate metabolism • mucous membrane health Due to lack: Cracked lips & corners of the mouth ² & scaly, dermatitis Daily Needs Adult: 1.5 milligrams Niacin (nicotinic Aasam) Primary Source: dry yeast, liver, meat, fish, legumes, wheat Key Benefits: • chemical reactions in cells • carbohydrate metabolism Due to lack: Pellagra (dermatosis, inflammation of the tongue, intestines and brain function which abnormal) Daily Needs Adults: 16 milligrams Vitamin B6 (Pridoksin) Primary Source: Dry yeast, liver, meat, wheat, fish, legumes Key Benefits: • amino acid metabolism and fatty acid • nervous system function • skin health Due to lack: seizures in infants, anemia, nerve and skin disorders Daily Needs Adults: 2 milligrams Biotin Primary Source: liver, kidney, egg yolk, yeast, cauliflower, beans, legumes Key Benefits: carbohydrate metabolism and fatty acid Due to lack: inflammation of the skin & lips Daily Needs adult: 60 micrograms Vitamin B12 (cobalamin) Primary Source: liver, meat (particularly beef, pork), eggs, milk & dairy products Key Benefits: • red blood cell maturation • nerve function • dna synthesis Due to lack: anemia pernicious anemia & other (on a vegetarian who suffer from fish tapeworm), and keeping psychological disorders, impaired vision Daily Needs adults: 2 micrograms Folic Acid Primary Source: green leafy vegetables which are still fresh, fruit, liver, dried yeast Key Benefits: • red blood cell maturation • dna & RNA synthesis Due to lack: Decreasing the number of all types of blood cells (pancytopenia), red blood cells which are large (especially in pregnant women, infants and people with malabsorption) Daily Needs Adults: 200 micrograms Pantothenic acid Primary Source: liver, yeast, vegetable Key Benefits: carbohydrate & fat metabolism Due to lack: neurological diseases, burning feet Daily Needs adult: 6 milligrams Vitamin C Primary Source: oranges, tomatoes, potatoes, cabbage, green peppers Key Benefits: Antioxidants Due to lack: Scurvy (bleeding, tooth loss, inflamed gums) Daily Needs Adults: 60 milligrams Sodium Primary Source: salt, beef, pork, sardines, cheese, green olives, corn bread, potato chips, pickled cabbage Key Benefits: • acid-base balance • nerve & muscle function Due to lack: confusion, coma Due to Excess: confusion, coma Adult Daily Requirements: 1 gram Chloride Primary Source: same as the main source of sodium Key Benefits: balance elektrolis Due to lack: Acid-base balance disorders Daily Needs Adults: 1.5 grams Potassium Primary Source: skim milk, bananas, dried plums, raisins Key Benefits: • nerve & muscle function • acid-base balance and water balance Due to lack: paralysis, heart problems Due to excess: paralysis, heart problems Daily Needs adults: 2 grams Calcium Primary Source: Milk & dairy products, meat, fish, eggs, wheat, beans, fruits, vegetables Key Benefits: • the formation of bones & teeth • blood clotting • nerve & muscle function • abnormal heart rhythm Due to lack: muscle spasms Due to excess: pressure loss of bowel, kidney failure, abnormal behavior (psychosis) Adult Daily Requirements: 1 gram Phosphate Primary Source: milk, cheese, meat, poultry, fish, wheat, beans, legumes Key Benefits: • the formation of bones & teeth • acid-base balance • acid component nukteat • energy production Due to lack: irritability, weakness, abnormal blood cells, intestine and kidney disorders Due to excess: Excess occurred in patients with renal failure, high blood levels of phosphate Dlm Daily Needs Adults: 0.9 grams Magnesium Primary Source: green leafy vegetables, beans, wheat, seafood Key Benefits: • the formation of bones & teeth • nerve & muscle function • pengaktivan enzyme Due to lack: abnormal nerve function Due to excess: low blood pressure, respiratory failure, heart rhythm disturbances Daily Needs Adults: 0.3 grams Iron Primary Source: soybean meal, beef kidney, liver, beans, shellfish, peaches Key Benefits: • formation of an enzyme, which serves to change the body's various chemical Dlm • forming the main component of red blood cells and muscle cells Due to lack: anemia, difficulty swallowing, spoon-shaped nails, intestinal disorders, reduced performance, impaired learning ability Due to excess: iron deposition, kerusakanhati (cirrhosis), diabetes mellitus (diabetes), skin coloring Daily Needs adult: 12 milligrams Zinc Primary Source: meat, seafood Key Benefits: • component enzyme • the formation of red blood cells • bone formation, / td. Due to lack: yg slow growth, delayed sexual maturity, reduced taste sensation Daily Needs Adults: 15 milligrams Copper Primary Source: meat, oysters, nuts, dried legumes, wheat Key Benefits: • component enzyme • the formation of red blood cells • bone formation Due to lack: anemia in children who suffer from malnutrition ² Due to excess: copper deposition in the brain, liver damage Daily Needs Adults: 2 milligrams Manganese Primary Source: wheat, fruits reclaimed Key Benefits: enzyme components Due to lack: weight loss, skin irritation, nausea and vomiting, hair discoloration, hair growth slow reply Due to excess: nerve damage Daily Needs Adult: 3.5 milligrams Molybdenum Primary Source: dairy products, wheat Key Benefits: pengaktivan enzyme Due to lack: acidosis, rapid heart rate which, breathing fast, blind spots, night blindness, irritability Adult Daily Requirements: 150 micrograms Selenium Primary Source: meat and other animal results, the concentration of which there are land plants Dlm Key Benefits: important for the synthesis of an antioxidant enzyme, Due to lack: deficiency: muscle pain & weakness Due to excess: hair and nail loss, skin inflammation, neurological disorders may occur Daily Needs adult: 60 micrograms Iodine Primary Source: seafood, iodized salt, dairy products, drinking water Key Benefits: formation of thyroid hormones, which regulate functioning of energy control mechanism Due to lack: thyroid gland enlargement (goiter), cretinism, deaf-mute, fetal growth and abnormal brain development which Due to excess: sometimes cause high levels of thyroid hormone Adult Daily Requirements: 150 micrograms Fluoride Primary Source: tea, coffee, water which contains fluoride Key Benefits: bone & tooth formation Due to lack: increased risk of cavitation teeth, bone thinning may occur Due to excess: fluorosis (excessive accumulation of fluorine), spots & perforated teeth, bones outside the spine growth Daily Needs Adult: 2.5 milligrams
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