Micronutrients- Minerals Flashcards
What is Calcium’s funtion in the body?
Needed in teeth and bones to make them strong
Vit D is needed to help absorption
Needed to make nerves and muscles work correctly
Enables blood to clot
What sources aof calcium are there?
Milk, cheese, dairy foods, green leafy vegetables, soya drinks (with added calcium), bread and anything made with fortified flour, fish where you eat the bones (sardines and pilchards)
What happens if you havea deficiency of calcium?
Bones will weaken, muscles and nerves affected. Can lead to OSTEOPEROSIS.
What happens if you have an excess of calcium?
Calcification of organs (kidneys) leads to stopping them working.
What is the function of iron?
Needed to make haemoglobin in red blood cells to carry oxygen around the body
Vit C required for absorption
What are the sources of iron?
Liver, red meat, beans (kidney, edamame, chickpeas), nuts, dried fruit, fortified breakfast cereals, soybean flour
What happens when you are deficient in iron?
IRON DEFICIENT ANAEMIA- symptoms: tiredness, lack of energy, weakness, pale skin (common in teenage girls).
What happens if you have an excess of iron?
Poisonous in the body, if too much consumed (or too many supplements taken).
What is the function of sodium in the body?
Controls amount of water in body
Controls muscles and nerves
Helps body to use energy
What is sodium more commonly known as?
Sodium chloride is table salt
What sources of sodium are there?
Table salt and processed foods, cheese.
What happens if you don’t have enough salt in your diet?
muscle cramps caused by too much sweating, or by sickness or diarrhoea.
What happens if you have an excess of sodium in your diet?
HYPOTENSION (high blood pressure), which in turn can put a strain on heart and kidneys
What is the function of fluoride?
Strengthen bones and enamel in the teeth
Helps prevent tooth decay
What source sof fluoride are there?
Tap water, toothpaste
What happens if you don’t have enough fluoride in your diet?
Leads to weakened enamel on the teeth and therefore higher chance of tooth decay
What happens if there is an excess of fluoride in your diet?
Leads to permanently discoloured teeth in high concentrations.
What is the funtion of iodine in the diet?
Helps to produce hormone: THYROXINE
Thyroxine helps to control metabolic rate
What are the sources of Iodine?
Fish (cod and tuna), seaweed, prawns, dairy products, iodized salt, shellfish
What happens if you are deficient in Iodine?
GOITRE- swelling in the neck. During pregnancy if not enough is taken by the mother, baby may develop permanent brain damage- cretinism.
What happens if there is an excess of iodine?
Can lead to inflammation and even cancer in high amounts
What id the function of phosophorus in the diet?
Works with calcium to strengthen (mineralise) bones and teeth
Essential for energy release and other chemical reactions
Makes up phospholipids which are found in cell membranes around the body- especially brain and nervous system.
What are the sources of phosphorus?
Red meat, dairy foods, fish, poultry, bread,
brown rice, oats
What happens if you are defficient or take phosphorus to excess?
No known side effects
