Common Nutrients and Their Associated Health Benefits
Nutrient Health Benefit
Fat-Soluble Vitamins
Vitamin A
Vitamin D (calciferol)
Vitamin E (tocopherol)
Vitamin K
Antioxidant, essential for growth and development; maintains healthy vision, skin, and mucous membranes; may aid in the prevention and treatment of certain cancers and in the treatment of certain skin disorders (note: the body converts beta
carotene into vitamin A)
Essential for formation of bones and teeth; helps the body absorb and use calcium
Antioxidant; helps form blood cells, muscles, and lung and nerve tissue; boosts the immune system
Essential for blood clotting
Water-Soluble Vitamins
Ascorbic acid (vitamin C)
Antioxidant; necessary for healthy bones, teeth, and skin; helps in wound healing; may
Thiamine (vitamin B1)
Riboflavin (vitamin B2)
Niacin (vitamin B3)
Pyridoxine (vitamin B6)
Cyanocobalamin (vitamin B12)
Folic acid (pteroylglutamic acid, folacin)
prevent common cold and attenuate its symptoms should a cold occur
Helps convert food into energy; essential in neurologic function
Helps in energy production and other chemical processes in the body; helps maintain healthy eyes, skin, and nerve function
Helps convert food into energy; helps maintain proper
Panthothenic acid
brain function
Helps produce essentials proteins; helps convert protein into energy
Helps produce the genetic material of cells; helps with formation of red blood cells and maintenance of central nervous system; helps make amino acids; involved in metabolism of fat, protein, and carbohydrates
Necessary to produce the genetic
materials of cells; essential in first 3 months of pregnancy for preventing birth defects; helps in red blood cell formation; protects against heart disease
Aids in synthesis of cholesterol, steroids, and fatty acids; crucial for intraneuronal synthesis of acetylcholine
Minerals Calcium Essential for
building bones and teeth and
Iron
Magnesium
Phosphorus
maintaining bone strength; important in muscle function
Helps in energy production; helps to carry oxygen in the bloodstream and to transfer oxygen to muscles
Essential for healthy nerve and muscle function and bone formation; may help prevent premenstrual syndrome (PMS)
Essential for building strong bones and teeth; helps in
formation of genetic material; helps in energy production and storage
Trace ElementsChromium
Cobalt
Copper
Fluorine
Iodine
Manganese
Works with insulin to convert carbohydrates and fat into energy
Essential component of vitamin B12, but ingested cobalt is metabolized in vivo to form the B12 coenzymes
Essential for making hemoglobin and collagen; essential for
Molybdenum
Nickel
Selenium
Silicone
Tin
Vanadium
Zinc
healthy functioning of the heart; helps in energy production; helps in absorption of iron from digestive tract
Presumably makes enamel resistant to erosive action of acids produced by bacteria in the oral cavity
Essential for proper functioning of the thyroid
Required for glucose utilization, synthesis of the mucopolysacch
arides of cartilage, biosynthesis of steroids
May function as an enzyme cofactor
Involved in specific metalloenzymes
Antioxidant; essential for healthy functioning of the heart muscle
Functions in the development and maintenance of connective tissue
May be
involved in growth and reproductive functions
May be involved in functions related to growth and reproduction
Essential for cell reproduction, normal growth and development in children, wound healing, and production of sperm and the male hormone testosterone
Vitamin-like Compounds
Biotin (vitamin H)
Member of B-complex group vitamins;
L-Carnitine
Choline
Essential fatty acids (vitamin F)
Inositol
Laetrile (amygdalin, vitamin B17)
required for various metabolic functions
Oxidation of fatty acids, promotion of certain organic acid excretions, and enhancement of the rate of oxidative phosphorylation
Lipotropic agents; they have been used to treat fatty liver and disturbed fat metabolism
Involved in proper development of various
Pangamic acid (vitamin B15)
Taurine (aminoethanesulfonate)
membranes and the synthesis of prostaglandins, leukotrienes, and various hydroxyl fatty acids
Necessary for amino acid transport and movement of potassium and sodium; Lipotropic agent
No vitamin activity; no nutritional or therapeutic value; no approved medical use
No nutritional or therapeutic value
Aids in retinal photoreceptor activity, bile acid conjugation, white blood cell antioxidant activity, CNS neuromodulation, platelet aggregation, cardiac contractility, sperm motility, growth, and insulin activity
Makanan yang banyak mengandung vitamin dan mineral
Vitamin dan mineral
Makanan dengan kandungan vitamin dan mineral
Vitamin A (Retinol)
Vitamin B1 (Thiamin)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niasin)
Vitamin B5
Apel, pir, pisang, bit, berry, brokoli, kubis, wortel, kacang mete, pepaya, paprika/cabai, bayam, biji bunga matahari, tomat, dan selada air.
Bubur gandum, kacang tanah, kedelai, roti gandum.
Almond, brokoli, keju, dan susu.
Vitamin B6 (Piridoksin)
Vitamin B12
o Vitamin C (Asam askorbat)
Jamur, ikan berminyak, kacang tanah, kedelai, dan roti gandum utuh.
Brokoli
Pisang, bit, hazelnut, dan kedelai.
Keju, telur, dan ektrak ragi.
o Apel, pir, pisang, bit, berry, brokoli, kubis, wortel, kelapa, bawang putih, madu, sayur hijau, mangga, papaya, cabai, bayam, tomat, dan selada air.
Vitamin dan mineral
Makanan dengan kandungan vitamin dan mineral
Vitamin D
Vitamin E
Vitamin K
Asam folat
Kalsium
Keju, kuning telur, susu, ikan berminyak, dan biji bunga matahari.
Berry, kubis, mangga, kacang-kacangan, minyak zaitun, pepeya, cabai, biji wijen, biji bunga matahari, bayam, tomat, dan selada air.
Bayam dan biji bunga matahari.
Besi (Ferum)
Mangan
Magnesium
Potasium
Fosfor
Selenium
Silikon
Seng
Apel, pir, buncis, lentil, bit, brokoli, kelapa, biji wijen, bayam, dan selada air.
Kacang almond, apel, pir, buncis, lentil, bit, berry, kubis, wortel, kacang mete, gandum, labu, biji wijen, rumput laut/ tumbuhan laut, kedelai/tahu, bayam, biji bunga matahari, selada air, dan yogurt.
Buncis, lentil, bit, berry, brokoli, mangga, pepaya, labu, biji wijen, rumput laut/tumbuhan laut, kedelai,
Tembaga
Yodium
biji bunga matahari, dan selada air.
Buncis, lentil, bit, dan bayam.
Apel, pir, buncis, lentil, bit, berry, kubis, cabai, labu, biji wijen, rumput laut, kedelai, dan bayam.
Apel, pir, buncis, lentil, bit, berry, kedelai, bayam, dan pisang.
Apel, pir, bit, gandum, kedelai,dan tahu.
Buncis, lentil, ikan berminyak,
biji wijen, kedelai, dan walnut.
Rumput laut dan tumbuhan laut.
Kacang almond, berry, brokoli, mangga, papaya, labu, biji wijen, rumput laut, biji bunga matahari, kedelai/tahu, tomat, dan selada air.
Rumput laut dan tumbuhan laut.
Pir, rumput laut, tumbuhan laut, ikan laut dan selada air.
Makanan Untuk Kesehatan
Jika menderita penyakit atau mengalami keluhan dan kondisi yang disebut di bawah ini, dianjurkan untuk memakan lebih banyak makanan seperti yang disebutkan pula.
Keluhan Makanan yang dianjurkan
Kecemasan dan depresi
Kanker (membantu melindungi dari resiko kanker)
Kolesterol (mengurangi kolesterol)
Kekurangan sel darah merah (masalah peredaran darah)
Detoksifikasi (membentu mencegah timbunan racun)
Pisang, brokoli, dan gandum
Pisang, buncis, lentil, brokoli, kubis, gandum, ikan berminyak, minyak zaitun, pepaya, mangga, paprika/cabai, biji-bijian, kedelai/tahu, bayam, ubi, tomat, dan selada air.
Apel, pisang, buncis, lentil, bawang putih,
Masalah pencernakan
Kekurangan energi
Penglihatan
Menurunkan resiko penyakit jantung dan membantu menurunkan tekanan darah
Penurunan sistem kekebalan tubuh
kacang-kacangan, gandum, ikan berminyak, minyak zaitun, kedelai/tahu, selada air, dan yogurt.
Bit, blackberry, blackcurrant, blueberry, redcurrant, kubis, wortel, bawang putih, madu, kacang-kacangan, gandum, pepaya, mangga, bayam, ubi, tomat, dan selada air.
Apel, pir, buncis, lentil,
Ginjal, hati, kandung kencing, dan infeksi saluran kencing
Masalah saat menstruasi (PMS)
brokoli, wortel, bayam, ubi, dan selada air.
Apel, pir, pisang, buncis, lentil, brokoli, kubis, wortel, bawang putih, madu, gandum, minyak zaitun, pepaya, raspberry, biji-bijian, kedelai/tahu, bayam, ubi, tomat, selada air, dan yogurt.
Apel, pir, pisang, blackberry,
brokoli, madu, kacang-kacangan, pepaya, mangga, paprika/cabai, bayam, ubi, singkong, dan selada air.
Wortel, bayam, dan biji bunga matahari.
Pisang, brokoli, wortel, bawang putih, kacang-kacangan, ikan berminyak, minyak zaitun, paprika/cabai, rumput
laut, tumbuhan laut, biji-bijian, kedelai/tahu, bayam, ubi, tomat, dan selada air.
Apel, pir, bit, brokoli, kubis, wortel, bawang putih, madu, ikan berminyak, pepaya, mangga, paprika/cabai, rumput laut/tumbuhan laut, biji-bijian, bayam, ubi, tomat, dan selada air.
Buncis, lentil, bit, brokoli,
kubis, wortel, kacang panjang, bawang putih, madu, ubi, tomat, selada air, yogurt.
Pisang, buncis, lentil, bit, wortel, kedelai/tahu, singkong, kacang-kacangan, gandum, dan ikan berminyak.
Keluhan Makanan
yang dianjurkan Sistem Pisang, brokoli,
syaraf
Masalah pada prostat
Masalah saluran nafas atau batuk & pilek
Encok & rematik
Kondisi pada kulit
Masalah tidur
Gigi, tulang, dan jaringan
kubis, kacang-kacangan, gandum, rumput laut/tumbuhan laut, biji-bijian, bayam, ubi, dan selada air.
Biji labu dan tomat.
Apel, brokoli, kubis, wortel, bawang putih, madu, dan minyak zaitun.
Apel, buncis, lentil, madu, kacang-kacangan, ikan berminyak, biji-bijian, dan stroberi.
Apel, pir, brokoli, kubis, wortel, kacang-
ikat yang kuat (membantu membuat gigi dan tulang yang kuat)
Masalah tiroid
kacangan, ikan berminya, minyak zaitun, pepaya, mangga, stroberi, ubi, dan selada air.
Pisang
Wortel, gandum, ikan berminyak, pepaya, mangga, kedelai/tahu, bayam, ubi, dan selada air.
Kubis, gandum, pir, rumput laut/tumbuhan laut, dan selada air.