Micronutrients Flashcards
Calcium deficiency?
Osteoporosis or rickets
Osteoporosis - a condition resulting from calcium loss (outer shell becomes thin and weak)
Rickets - a disease in children - softening and distortion of bones
Iron deficiency ?
Anaemia - reduced haemoglobin in the body which carries oxygen to cells
Sodium deficiency?
Hyponatremia - excess fluid in the body relative to normal amount that moves into tissue cells
Disruption of fluid balance
Iodine deficiency
Enlarged thyroid gland
Retardation of babies
Hypothyroidism - not enough thyroid hormone produced
Potassium deficiency
Hypokalaemia - low potassium levels causes weakness and affects cellular processes
Water balance thrown out
Calcium excess?
Hypercalcemia/calcification
Calcium builds up in body tissue causing tissue to harden damaging kidneys and cv system
Calcium rich food sources
Dairy Prawns Broccoli Sardines with bones Sesame
Folate excess
vitamin b12 deficiency
Iodine food sources
Seafood
Iodised salt
Plant food
Iron food sources
Liver Red meat Egg yolk Fish Legumes Heart Green leafy veg Dried fruit
Potassium food sources
Fish Dried fruit Nuts Raw vegetables Instant coffee Bran Yeast extract
Sodium food sources
Salt
MSG
baking soda
Preservatives
Folate food sources
Green leafy veg Broccoli Citrus Legumes Nuts
Vitamin D food sources
Calcium and fatty fish & sun
Why is sugar bad
Provides empty kJ Few other nutrients essential Linked to tooth decay and gum disease High GI, energy not sustained Linked with diabetes and obesity Often high in fat and kJs and often processed
Saturated fat bad because?
Increase LdL cholesterol in blood
Arterial plaque hardening of arteries leading to hypertension heart attack and stroke
Not enough poly unsaturated fat results in?
Lowers Ldl cholesterol
Poor blood circulation
Water recommendation
6-8 glasses however depends on PAL, temp and humidity
Dietary guideline 1?
Achieve and maintain healthy weight, physically active and choose amounts of nutritious food and drink to meet energy needs
Guideline 2
Enjoy a wide variety of nutritious foods from the 5 groups
Guideline 3
Limit intake of foods containing sat. Fat, added salt added sugars and alcohol
RDI FOR GRAINS
6 serves
RDI FOR VEG
5-6 serves
RDI FRUIT
2 serves
RDI LEAN MEAT
3 men 2.5 women
- 5 preg women
- 5 breastfeeding
RDI FOR DAIRY
2.5 serves
Deficiency in folate?
Megaloblastic anaemia - caused by incomplete formation of red blood cells resulting in a large number of immature and incompletely developed cells therefore they do not function properly
Australians are most likely to be deficient in…
Calcium and iron
RDI DISCRETIONARY
0-2.5
