Minerals

Question 1

What is the function of Calcium?

Answer 1

Structural function: major component of bones and teeth

Metabolic function: cell signalling, cell division, enzyme release

Question 2

What inhibits calcium absorption and what enhances it?

Answer 2

Inhibits: phytic and oxalic acids - bind to calcium and make it unavailable to be absorbed
Enhances: vitamin d

Question 3

Name some sources of calcium.

Answer 3

Dairy foods: milk, cheese
Fortified foods
Sardines (bones included)
Sesame seed
Lentils
Green leafy vegetables e.g. cabbage
Dried fruit e.g. raisins

Question 4

What results from calcium deficiency?

Answer 4

Osteoporosis - weak, easily broken bones.

Question 5

What is the function of Zinc?

Answer 5

• DNA and RNA synthesis for growth and wound healing
• Needed for many enzymes e.g. SOD (Superoxide dismutase) which is an antioxidant
• Sexual maturation
• Taste development

Question 6

Give some sources of Zinc.

Answer 6

• Lean steak
• Fish - oysters
• Nuts (almonds)
• whole grains (only in outer layer lost in refining)

Question 7

What are the results of zinc deficiency?

Answer 7

• poor immune system - T cells do not function normally
• Stunted growth
• Delayed sexual maturation

Question 8

What is the difference between haem and non haem iron?

Answer 8

Haem iron is from meat - most easily absorbed
Non Haem iron is from vegetable sources - more difficult to absorb. Need to reduce it from ferric iron to ferrous iron which is more soluble to be able to absorb it.

Question 9

What inhibits Iron absorption?

Answer 9

Phytates, soy protein, calcium

Question 10

What is the function of iron?

Answer 10

• Needed for oxygen binding in haemoglobin

- catalytic centre of many enzymes including those in energy production

Question 11

What are some sources of iron

Answer 11

Liver
Red meat
Beans (kidney)
Nuts
Dried apricots

Question 12

What results from iron deficiency?

Answer 12

Iron deficiency anaemia - tiredness, pale skin, light headedness, impaired cognitive function

Question 13

What is the function of selenium?

Answer 13

• At the active site of many proteins and enzymes
• thyroxin production
• Glutathione peroxidase - crucial antioxidant enzyme

Question 14

Give some sources of Selenium.

Answer 14

• Brazil nuts
• Seafood
• Meat

Question 15

What results from Selenium deficiency?

Answer 15

• Keshan disease - enlarged heart and arrhythmia

- decreased immune function

Question 16

What is the function of iodine?

Answer 16

• component of thyroid hormones (T3 and T4)

- growth, regulation of metabolism, brain development

Question 17

What are some sources of Iodine?

Answer 17

• Seaweed
• Seafood (Oysters)
• Dairy (milk)
• Eggs

Question 18

What results from Iodine deficiency?

Answer 18

• hypothyroidism - decreased production of thyroid hormone. Can cause an inflamed thyroid gland - goiter, thin hair, tired, cold

Question 19

What is the function of sodium and potassium?

Answer 19

• maintain fluid balance in the body

- maintain electrochemical gradients e.g. sodium potassium pump for nerve function

Question 20

What is a result of too much sodium and not enough potassium?

Answer 20

• High blood pressure

- increased risk of cardiovascular disease

Question 21

What are some sources of potassium?

Answer 21

• Bananas
• Potato
• Avocado
• Coconut water

Question 22

What can results from potassium deficiency?

Answer 22

• muscle cramps
• heart palpitations
• weakness
• fatigue

Question 23

What cooking methods lose vitamins?

Answer 23

• Boiling - using lots of water and water soluble so lost in water, and destroyed by the hear as well (lose 60% Vit C in spinach)
• Pressure cooking - bit of water - lose 58%
• Steaming - no water - lose 46% from heat

Question 24

What increases the loss of water soluble vitamins in cooking?

Answer 24

• More water
• Larger surface area
• Longer cooking time
• Canning
• Riboflavin lost in UV light