Minerals Flashcards
What is the function of Calcium?
Structural function: major component of bones and teeth
Metabolic function: cell signalling, cell division, enzyme release
What inhibits calcium absorption and what enhances it?
Inhibits: phytic and oxalic acids - bind to calcium and make it unavailable to be absorbed
Enhances: vitamin d
Name some sources of calcium.
Dairy foods: milk, cheese Fortified foods Sardines (bones included) Sesame seed Lentils Green leafy vegetables e.g. cabbage Dried fruit e.g. raisins
What results from calcium deficiency?
Osteoporosis - weak, easily broken bones.
What is the function of Zinc?
- 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
Give some sources of Zinc.
- Lean steak
- Fish - oysters
- Nuts (almonds)
- whole grains (only in outer layer lost in refining)
What are the results of zinc deficiency?
- poor immune system - T cells do not function normally
- Stunted growth
- Delayed sexual maturation
What is the difference between haem and non haem iron?
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.
What inhibits Iron absorption?
Phytates, soy protein, calcium
What is the function of iron?
- Needed for oxygen binding in haemoglobin
- catalytic centre of many enzymes including those in energy production
What are some sources of iron
Liver Red meat Beans (kidney) Nuts Dried apricots
What results from iron deficiency?
Iron deficiency anaemia - tiredness, pale skin, light headedness, impaired cognitive function
What is the function of selenium?
- At the active site of many proteins and enzymes
- thyroxin production
- Glutathione peroxidase - crucial antioxidant enzyme
Give some sources of Selenium.
- Brazil nuts
- Seafood
- Meat
What results from Selenium deficiency?
- Keshan disease - enlarged heart and arrhythmia
- decreased immune function
What is the function of iodine?
- component of thyroid hormones (T3 and T4)
- growth, regulation of metabolism, brain development
What are some sources of Iodine?
- Seaweed
- Seafood (Oysters)
- Dairy (milk)
- Eggs
What results from Iodine deficiency?
- hypothyroidism - decreased production of thyroid hormone. Can cause an inflamed thyroid gland - goiter, thin hair, tired, cold
What is the function of sodium and potassium?
- maintain fluid balance in the body
- maintain electrochemical gradients e.g. sodium potassium pump for nerve function
What is a result of too much sodium and not enough potassium?
- High blood pressure
- increased risk of cardiovascular disease
What are some sources of potassium?
- Bananas
- Potato
- Avocado
- Coconut water
What can results from potassium deficiency?
- muscle cramps
- heart palpitations
- weakness
- fatigue
What cooking methods lose vitamins?
- 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
What increases the loss of water soluble vitamins in cooking?
- More water
- Larger surface area
- Longer cooking time
- Canning
- Riboflavin lost in UV light
