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.