MAKALAH MINERAL

DI SUSUN OLEH:
1.DEA CRINITA DWI ANJANI
2.LILA AULIA
3.ULYA NUR MAGFIRAH
 DOES ANYONE NEED MINERAL?

A.INTRODUCTION

Micronutrients are the vitamins and minerals found in food that nourish your
body and help keep you healthy. They are essential to your overall health.

Choosing foods each day that are rich in vitamins and minerals is the best
way your body is getting what it needs to be healthy. However, research
consistently finds that most Americans have diets that lack an appropriate amount
of vitamins and minerals

Minerals are used by the body for several functions such as maintaining
healthy bones, muscles, heart, and brain to keep working properly. Minerals are
also important for making enzymes and hormones. There are two types of
minerals, namely:
• Macromineral: calcium, phosphorus, magnesium, sodium, potassium, chloride
and sulfur.
• Micromineral: iron, manganese, copper, iodine, zinc, cobalt, fluoride and
selenium.

According to the U.S. Department of Agriculture (USDA), adult Americans do not

typically get enough of the following nutrients:

calcium

potassium
fiber

magnesium

vitamins A, C, D, and E

Path to improved health

Try to incorporate more of these nutrients in your daily diet. Keep in mind that it’s
best to get these nutrients through food, instead of just taking a multivitamin. This
is because it is easier for your body to absorb micronutrients through food.
If you are unable to get all the nutrients you need from food alone, ask your doctor
if dietary supplements are right for you.

Two groups of essential minerals

Essential minerals — that is, those necessary for human health — are classified
into two equally important groups: major minerals and trace minerals.

The major minerals, which are used and stored in large quantities in the body, are
calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur. The
trace minerals are just as vital to our health as the major minerals, but we don't
need large amounts. Minerals in this category include chromium, copper, fluoride,
iodine, iron, manganese, molybdenum, selenium, and zinc.

Where do they come from?

We don't manufacture essential minerals in the body. We get them from our diet.
The minerals come from rocks, soil, and water, and they're absorbed as the plants
grow or by animals as the animals eat the plants.

Fresh foods aren't our only source of dietary minerals, however. Some processed
foods, like breakfast cereal, may be fortified with minerals. And if you walk into
any drugstore or look online, you'll see endless options for mineral supplements in
the form of pills, powders, and chewables.

Easy to obtain

Dr. Bistrian says that when you eat a healthy diet that includes a variety of
vegetables, beans, fruits, whole grains, lean protein, dairy products, and
unsaturated fats (like olive oil), you're likely consu

B. BODY OF ESSAY

Calcium

Calcium has a function to help the formation and maintain healthy bones and teeth.
Foods that are sources of calcium are foods derived from milk, salmon, dark green
leafy vegetables. The following calcium is needed according to age classification:
• Age 1-3 years: 700mg / day

• Ages 4-8 years: 1000 mg / day

• Ages 9-18 years: 1300mg / day

In general, the body's mineral needs can be met through a variety of foods
consumed. In some cases doctors will recommend taking supplements.

Your body needs calcium to build strong bones and teeth in childhood and
adolescence. As an adult, you need calcium to maintain bone mass. According to
the USDA, the average American adult (eating roughly 2,000 calories per day)
should get 1,136 milligrams of calcium each day.

The following foods are good sources of calcium:

nonfat or low-fat yogurt (8 ounces = 345-452 milligrams)

nonfat or low-fat cheese (2 ounces = 400 milligrams)

low-fat milk (1 cup = 290 milligrams) or skim milk (1 cup = 306 milligrams)

fish and seafood such as sardines (3 ounces = 325 milligrams), pink salmon (3
ounces = 181 milligrams) and ocean perch (3 ounces = 116 milligrams)

beans such as soybeans (1/2 cup = 130 milligrams) and white beans (1/2 cup = 96
milligrams)

spinach (1/2 cup = 146 milligrams)

oatmeal (1 packet = 99-110 milligrams).

Who might not get enough?

Boys ages 9 to 13 years.

Girls ages 9 to 18 years.

Men older than 70 years.

Women older than 50 years.

Vegans and vegetarians.

People who are lactose intolerant.

Quick Tip: Almonds contain calcium and are the perfect snack. Pack a handful to
take to work or school for a healthy boost.

Potassium

A diet rich in potassium helps your body maintain a healthy blood pressure. The
USDA recommends that the average American consume 4,044 milligrams of
potassium each day.

The following foods are good sources of potassium:

Potatoes:

sweet potatoes (1 sweet potato = 694 milligrams)

white potatoes (1 potato = 610 milligrams)

Beans:

white beans (1/2 cup = 595 milligrams)

soybeans (1/2 cup = 485 milligrams)

lima beans (1/2 cup = 484 milligrams)

kidney beans (1/2 cup = 358 milligrams)

Yogurt:

nonfat yogurt (8 ounces = 579 milligrams)

low-fat yogurt (8 ounces = 531 milligrams)

Milk:

skim milk (1 cup = 382 milligrams)

low-fat milk (1 cup = 366 milligrams)

Fruit:

bananas (1 medium banana = 422 milligrams)

peaches (1/4 cup = 398 milligrams)

cantaloupe (1/4 medium melon = 368 milligrams)

honeydew melon (1/8 medium melon = 365 milligrams)

Fish:

halibut (3 ounces = 490 milligrams)

yellowfin tuna (3 ounces = 484 milligrams)

rockfish (3 ounces = 442 milligrams)

cod (3 ounces = 439 milligrams)

Tomato-based products:

paste (1/4 cup = 664 milligrams)

puree (1/2 cup = 549 milligrams)

juice (3/4 cup = 417 milligrams)

sauce (1/2 cup = 405 milligrams)

Who might not get enough?

Potassium is the nutrient Americans are missing most.

Quick Tip: Cut up a banana and mix it with a cup of low- or nonfat yogurt to make
a healthy snack or light lunch.

Magnesium

Magnesium is a nutrient that helps your body produce energy, and helps your
muscles, arteries, and heart work properly. According to the USDA, the average
American adult should get 380 milligrams of magnesium each day.

The following foods are good sources of magnesium:

Vegetables:

pumpkin (1 ounce = 151 milligrams)

spinach (1/2 cup = 81 milligrams)

artichokes (1/2 cup = 50 milligrams)

Bran cereal (1 ounce = 103 milligrams)

Beans:

soybeans (1/2 cup = 74 milligrams)

white beans (1/2 cup = 67 milligrams)

black beans (1/2 cup = 60 milligrams)

navy beans (1/2 cup = 48 milligrams)

great northern beans (1/2 cup = 44 milligrams)

Tofu (1/2 cup = 47 milligrams)

Brown rice (1/2 cup = 42 milligrams)

Nuts:

brazil nuts (1 ounce = 107 milligrams)

almonds (1 ounce = 78 milligrams)

cashews (1 ounce = 74 milligrams)

peanuts (1 ounce = 50 milligrams)

Who might not get enough?

Non-Hispanic blacks.

Children ages 4 to 18.

Adults age 51 and older.

People who are obese.

Things to consider
Not getting the vitamins and minerals that your body needs can have serious
consequences for your health. A general lack of nutrients can lead to malnutrition.
This is sometimes easier to recognize and to treat. A lack of even one specific
vitamin or mineral is harder to diagnose, but can be just as dangerous. Some
vitamin deficiencies can even be life-threatening.

Having too much of some vitamins in your system can also be dangerous. For
example, an overdose of vitamin A during pregnancy can cause problems with the
baby’s development in the womb. For this reason, it is very important to talk your
doctor before you start taking any supplements. This is especially important if you
are pregnant or have health conditions.

When to see a doctor

The symptoms of vitamin deficiency vary. Some deficiencies have no symptoms at

all. In general, if you have any of these symptoms, you should contact your doctor:

You are losing your hair.

You feel weak.

You are often tired, even when you get plenty of sleep.

You have cracks in the corners of your mouth.

You have acne-like bumps on your cheeks, upper arms, thighs, and buttocks.

Your vision is getting worse, especially at night.

You have dry eyes.

You are depressed.

You are irritable.

You are having panic attacks.

You have tingling or numbness in your hands and feet.

Your gums bleed.

What essential metals do for us

Many metals are used to make strong and durable everyday objects, like copper
pipes or iron skillets. But they don't form such strong and durable objects in our
bodies. Instead, many essential metals are needed to activate enzymes —
molecules with important jobs in the body. And metals have many other essential
roles as well. For example:

Calcium builds bones and teeth; activates enzymes throughout the body; helps
regulate blood pressure; and helps muscles to contract, nerves to send messages,
and blood to clot.

Chromium helps maintain normal blood sugar levels and helps cells draw energy
from blood sugar.

Copper assists with metabolizing fuel, making red blood cells, regulating

neurotransmitters, and mopping up free radicals.

Iron helps make hemoglobin (the oxygen-carrying chemical in the body's red

blood cells) and myoglobin (a protein in muscle cells). Iron is essential for
activating certain enzymes and for making amino acids, collagen,
neurotransmitters, and hormones.

Magnesium, like calcium, builds bones and teeth. It also helps to regulate blood
pressure and blood sugar and enables muscles to contract, nerves to send messages,
blood to clot, and enzymes to work.

Manganese helps form bones and helps metabolize amino acids, cholesterol, and
carbohydrates.

Molybdenum activates several enzymes that break down toxins and prevents the
buildup of harmful sulfites in the body.

Potassium balances fluids in the body, helps to maintain a steady heartbeat and to

make muscles contract, and may benefit bones and blood pressure.

Sodium balances fluids in the body, helps send nerve impulses, and helps make
muscles contract.
Zinc helps blood clot, helps make proteins and DNA, bolsters the immune system,
and helps with wound healing and cell division.

Not as easy

But some minerals are harder to obtain in the right amounts. For example:

Calcium. Deficiency is common in older adults, especially in women and in

people who eat few dairy products. A lack of calcium in the body increases the risk
for brittle bones and fractures.

Iron. Women lose a lot of iron when they pass menstrual blood, and their bodies
can become deficient in iron. Another cause of iron deficiency is less well known.
"Obese individuals, especially premenopausal women, have a high risk for iron
deficiency, in part because severe obesity is associated with low-level
inflammation, which reduces iron absorption and use by the body," Dr. Bistrian
says. Low iron levels can lead to iron-deficiency anemia. In this condition, there
are too few red blood cells, and the red blood cells are too small. That makes it
harder for the blood to carry oxygen to organs.

Magnesium. "Some drugs, like diuretics to treat blood pressure, cause you to

excrete magnesium in urine. And magnesium also is commonly lacking in people
with diseases that cause diarrhea," Dr. Bistrian says.

Potassium. Most older adults take in only about half to three-quarters of the

potassium they should, according to the Department of Agriculture. A low-
potassium, high-sodium diet is thought to contribute to high blood pressure.

Pay attention to intake

If you fall into any of those high-risk categories, you may want to make a
concerted effort to consume enough healthy minerals (see "Gold-medal sources of
dietary minerals").

These are the recommended targets for the minerals in which people are most
likely to be deficient:

Calcium: Men need 1,000 mg per day until age 70, and 1,200 mg after that.
Women ages 51 or older need 1,200 mg of calcium per day.
Iron: 8 mg per day for adult men and for women starting at age 50 (or whenever
menstruation ends).

Magnesium: 420 mg per day for men 31 or older, and 320 mg per day for women
31 or older.

Potassium: 4,700 mg per day.

Gold-medal sources of dietary minerals

Calcium: Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, and leafy
green vegetables such as broccoli and kale (but not spinach or Swiss chard, which
contain binders that lessen absorption).

Iron: Red meat, cooked soybeans, pumpkin seeds, cooked lentils, ground turkey,
and fortified bread and breakfast cereals.

Magnesium: Almonds, green vegetables such as spinach and broccoli, soybeans,

peanut butter, sunflower and other seeds, halibut, whole-wheat bread, and milk.

Potassium: Raisins, baked potatoes (with the skin), tomatoes, cooked black beans,
plain low-fat yogurt, bananas, and spinach.

Is diet enough?

Essential minerals are most potent when they come from food. But if you're
struggling with deficiencies, you may need to take supplements. If so, use caution:
ingesting too much of a mineral supplement can be harmful. For example: "If you
get too much supplemental iron, you can overwhelm your ability to regulate iron.
This creates oxidants called free radicals, which may accelerate heart disease and
liver disease," says Dr. Bistrian.

Another problem: taking too much calcium in a daily supplement. That's been
linked to kidney stones and possibly cardiovascular disease. Dr. Bistrian
recommends getting as much calcium as you can from food and taking a low-dose
supplement only to reach the rest of your goal. To help your body absorb the
calcium, add a vitamin D supplement of between 600 and 800 international units.
But note: taking calcium supplements to prevent falls and fractures is hotly
debated. In April, the U.S. Preventive Services Task Force released new guidelines
saying there is not enough evidence to support this practice. "But the new
guidelines apply to generally healthy adults without known osteoporosis or a high
risk of fractures or falls. They do not override the Institute of Medicine guidelines
about calcium and vitamin D intake," says Dr. JoAnn Manson, chief of preventive
medicine at Harvard-affiliated Brigham and Women's Hospital. "The new
guidelines acknowledge inconsistent research and emphasize that it's important to
go beyond supplements to prevent falls and fractures by encouraging physical
activity and addressing disorders related to balance, vision loss, and medication
side effects."

The bottom line: Your individual health will determine your essential mineral
needs. Work with your doctor to develop targets for dietary minerals that will
enrich your health.