GIZI DAN TERAPI DIET

VITAMIN, MINERAL DAN AIR

The Nature of Vitamins

Vitamins are organic (carbon) compounds needed for normal function, growth and maintenance. Vitamins are cofactors, they dont do anything by themselves. They are not a source of calories.

The Nature of Vitamins

Organic cofactors what is a cofactor?
Water analogy, scissor analogy

Physiological role specific metabolic function Prevents disease unlike supplements which may promote some thing or have general metabolic effect (ex. Omega 3s, fibers) Natural = Synthetic (except Vitamin E)

The Nature of Vitamins

Nutritional Value lost by: Light Heat Oxidation Bacteria Enzymes Insects (Nutritional value of baby food must be assured.)

Effect of packaging on nutrient loss in milk.

The Nature of Vitamins

Food processing can preserve nutrients.

Vitamins
Certain vitamins and minerals are needed for the body to function.
13 vitamins 22 minerals

Two types of vitamins

Water-soluble Fat-soluble

Fat-Soluble vitamins
Vitamin A, D, E and K
Excess is stored in the liver and in body fat
It is possible to build up to a toxic level

Vitamin A

Lots of double bonds, good antioxidant

Vitamin A (Retinol)
Beta-carotene is converted into vitamin A
Vitamin A:
Promotes good vision Promotes healthy skin Helps with growth and maintenance of bones, teeth, and cell structure

Too much vitamin A

May turn your skin orange May cause fatigue, weakness, severe headache, blurred vision, hair loss and joint pain. Toxicity:
May cause severe liver or brain damage Birth defects

Too little vitamin A

May cause night blindness Lowered immune system

Foods rich in vitamin A

Foods
Only animal products
Liver Eggs Milk, butter and cheese

Carotenoids
Orange/Yellow fruits and vegetables
Cantaloupes (belewa), carrots, sweet potatoes, winter squash (labu)

Leafy green vegetables

Spinach, broccoli

Vitamin D The Sunshine Vitamin

Essential for building and maintaining bones and teeth Responsible for absorption and utilization of calcium Other health benefits:
May boost immune system May also help decrease certain cancers

Too little vitamin D

Vitamin D deficiency has been in the news a lot lately. Deficiency may occur from:
Inadequate diet
Vegetarianism, lactose intolerance, milk allergy

Body unable to absorb needed vitamin D Limited exposure to sunlight

Vitamin D Deficiency
May lead to osteomalacia and/or osteoporosis

Vitamin D

Rickets can be caused by lack of sunlight, but also from insufficient calcium. Vitamin D linked to calcium absorption.

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Getting vitamin D
Sun exposure for 10 minutes a day Foods:
Fortified milk Tuna Salmon May need a supplement
Check with doctor first though

Vitamin E
Important to red blood cells, muscles and other tissues Deficiency is rare Toxicity is rare
But Vitamin E acts as a blood thinner (pengencer)

Foods:
Vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, peanut butter and wheat germ.

Vitamin K
Important for blood clotting
Also has a role for bone health

Mostly made in the intestines Foods:

Turnip greens (lobak), cauliflower (kembang kol), spinach, liver, broccoli, kale (sayur hijau) and cabbage (kubis).

Water-Soluble Vitamins
Vitamins Bs and C Eight B vitamins:
Thiamin (B-1) Riboflavin (B-2) Niacin (B-3) Pyridoxine (B-6) Cobalamin (B-12) Folic acid Pantothenic acid Biotin

Thiamin or B-1
Helps to convert carbohydrates to energy Deficiency:
Fatigue, nausea, depression, nerve damage

Foods:
Beef, liver, peas , seeds, legumes, whole-grain products, and oatmeal

Riboflavin or B-2
Key to metabolism and red blood cells Deficiency:
Dry, scaly skin (kulit bersisik)

Foods:
Milk, yogurt, cheese, whole-grain breads, green leafy vegetables, meat, and eggs

Niacin or B-3
Also involved with energy production Also helps with skin, nerves and digestive system Deficiency:
Rare but causes: diarrhea, dermatitis, dementia and death

Foods:
Meat, poultry, liver, eggs, brown rice, baked potatoes, fish, milk, and whole-grain foods

Niacin (B3)
Energy metabolism Disease pellagra The Four Ds
Dermatitis Diarrhea Dementia Death

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Pyridoxine or B-6
Involved in chemical reactions of proteins and amino acids Deficiency:
Skin changes, dementia, nervous system disorders and anemia

Foods:
Lean meats, fish, legumes, green leafy vegetables, raisins (kismis), corn, bananas, mangos

Cobalamin or B-12
Helps with nervous system, red blood cells and DNA synthesis Deficiency:
Nervous system disorders and pernicious anemia

Foods:
Only found in animal products
Meat, fish, poultry, eggs, milk products and clams

Folic acid (Folacin, Folate)

Key role in red blood cell formation and cell division Deficiency:
Anemia, digestive disorders

Foods:
Leafy, dark green vegetables Also found in liver, beans, peas, asparagus, oranges, avocados

Pantothenic Acid and Biotin

Help with metabolism and formation of some hormones Deficiencies are rare Foods:
Almost any food, plant-based or animal-based

Vitamin C
Important to bone health, blood vessel health, cell structure and absorption of iron Deficiency:
Rare

Too much vitamin C Foods:

Melons, berries, tomatoes, potatoes, broccoli, fortified juices, kiwi, mangos, yellow peppers and citrus fruits

Vitamin C - Scurvy

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

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Minerals
22 minerals are needed by the body Two categories:
Major
Include calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur

Trace
Include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, molybdenum, arsenic, nickel, silicon, boron and cobalt

Sodium
What does sodium do for you?
Helps maintain fluid balance Helps transmit nerve impulses Influences contraction and relaxation of muscles

Sodium & Health

Too much sodium
Causes high blood pressure May lead to fluid retention

Where are you getting sodium?

www.mayoclinic.com

Sodium & Food

On food labels:
Monosodium glutamate (MSG) Baking soda Baking powder Disodium phosphate Sodium alginate Sodium nitrate or nitrite

Reducing sodium in your diet

Eat more fresh foods Eat less processed foods Look for low-sodium products Limit the salt you add to foods Experiment with other seasonings Use salt substitutes with caution

Calcium
The most abundant mineral in your body
99% is stored in the bones

Known for bone health How much do you need?

Males 19-50 years old: 1,000 mg / day Females 19-50 years old: 1,000 mg / day

Calcium & Foods

Dairy products, fortified juices, sardines
Food Yogurt, plain (low-fat) Yogurt, flavored (low-fat) Milk, skim Milk, 1-2% Ice cream Broccoli, cooked Salmon, canned Fortified orange juice Calcium 1 cup - 415 mg 1 cup 345 mg 1 cup 302 mg 1 cup 300 mg cup 88 mg cup 68 mg 3 oz 165 mg 8 oz 300 mg

Calcium

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Soda is the devils drink

Extra calories Poor nutrient density Interferes with calcification Replaces more nutritious drinks
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Iron
Iron deficiency is the most widespread vitamin or mineral deficiency in the world.
70% of your bodys iron is in your hemoglobin Too little iron = too little oxygen

Iron & Foods

Heme iron:
Found in animal products
Red meats, liver, poultry and eggs

Non-heme iron:
Found in plant products
Beans, nuts, seeds, dried fruits, fortified breads and cereals

Iron supplements
Check with your doctor first. High risk groups:
Strict vegetarians Those who do not eat a balanced diet Those who are over 60 Smokers and those who regularly drink alcohol Chronic dieters Those who suffer from food allergies, intolerances

Fortification vs Enrichment
Fortification - restores lost nutrients due to processing Enrichment adds nutritional value to meet a specific standard
Old London Restaurant Style Croutons. Seasoned Sourdough.

Enriched Bread, [Enriched Flour (Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid),

Water, Yeast, Sugar, Salt, Partially Hydrogenated Soybean Oil , Vinegar, Ascorbic Acid] Bean Oil with BHT added as a Dextrin

Enriched Uranium

Water

Water
Essential for life
It is possible to live without food than without water.

Water makes up about 45-75% of your body weight

Why is water important?

Aids with transport Mechanical functions Helps to break substances down Helps to maintain body temperature/pH

How much water do you need?

Adequate intake:
Ideally 80% of water should coming from drinking fluids.
20% of water intake should come from food

Define the Following Terms:

1. antioxidantssubstances that protect body cells and the immune system from damage by harmful chemicals in air and foods. 2. electrolyte mineralssodium, chloride, and potassium, which control and balance fluid flow in and out of cells. 3. fat-soluble vitaminsvitamins absorbed and transported by fat.

 4. free-radicalsharmful by-product excreted when cells burn oxygen to produce energy. 5. hypertensionhigh-blood pressure linked to high salt intake. 6. iron-deficiency anemialack of enough iron in the body, resulting in fatigue, weakness, and shortness of breath.

 7. major mineralsmacrominerals with special duties in the body; calcium, phosphorus, magnesium, sodium, chloride, and potassium. 8. osteomalaciaa disease caused by a lack of vitamin D in adults. 9. osteoporosiscondition caused by calcium deficiency; bones become porous, weak, fragile.

 10. picaCondition linked to iron deficiency; causes unusual appetite for ice, clay (tanah liat), and other nonfood items. 11. toxicityexcessive amount of substance that reacts as poison in the body. 12. trace mineralsminerals needed in only small amounts but serving vital body functions.

 13. water-soluble vitaminsvitamins dissolve in water and pass easily into the bloodstream during digestion.

Answer the following questions:

1. Why are vitamins and minerals called micronutrients? They are needed in smaller amounts than other nutrients.

2. Why are some vitamins considered to be antioxidants?

They protect body cells and the immune system by either transforming harmful free radicals into less damaging compounds or repairing damaged cells.

3. Compare water-soluble and fatsoluble vitamins.

Water-soluble vitamins dissolve in water and are carried in the bloodstream; they are not stored, and excess amounts are eliminated with waste products. Fat-soluble vitamins are absorbed and transported by fat; excess amounts are stored by the body for later use.

4. What does vitamin C do for you?

Helps maintain healthy capillaries, bones, skin, and teeth. Helps your body heal wounds and resist infections. Aids in the absorption of iron and works as an antioxidant. Plays a role in caring for collagen that gives structure to bones, cartilage, muscle, and blood vessels.

5. One family stored milk in small, clear containers. What do you think of this practice?
Not good because light through the containers will destroy riboflavin in the milk.

6. What function in the body do riboflavin, niacin, vitamin B6, vitamin B12, vitamin B5, and biotin have in common? They are all involved in using carbohydrates, proteins, and fats.

7. Why is folate a very important vitamin?

It helps the body use proteins, builds red blood cells, and forms genetic material. It prevents birth defects that damage the brain and spinal cord.

8. What can occur with vitamin A deficiency?

Rough, scaly skin and infections in the respiratory tract and other areas of the body; causes night blindness and total blindness in many children in developing countries.

9. What is toxicity?
An excessive amount of a substance that is poisonous in the body.

 Through exposure to sunlight and in fortified milk.

10. What are two ways to get vitamin D?

11. Why do cooks need to pay particular attention to the ways that foods are prepared?
Some cooking techniques can destroy certain vitamins.

12. Compare major and trace minerals.

The amount of trace minerals the body needs is much smaller than the amount of major minerals needed.

13. Why do teens need to think about osteoporosis?

Bone mass builds u p during childhood, the teen years, and young adulthood, so care taken to consume calcium during early life can prevent the disease from developing later.

14. Why are sodium, chloride, and potassium called electrolyte minerals?
They form chemical particles called electrolytes, which attract fluids. Cells move electrolytes through cell walls as needed to balance fluids and keep cells from collapsing or bursting.

15. What can help reduce hypertension?

Lowering intake of table salt.

16. What are some signs of irondeficiency anemia?

Being tired, weak, short of breath, pale, and cold.

17. One teen chewed on ice to the point that her friends noticed and commented on the frequency. What might be wrong?
She might have pica, an unusual appetite for ice, clay, or other nonfood items, indicating an iron deficiency.

18. Why is fluoride needed in the diet?

To prevent tooth decay and strengthen bones.

19. What do you think about the trend to fortify many food products with vitamins and minerals?
Might help some people, but also has the potential to cause toxic excesses

How does your diet rate?

Balanced Diet = Good Health

WASSALAM