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LC Home Ec > Minerals > Flashcards

Minerals Flashcards

1
Q

What is a trace element

A

Nutrients required in tiny quantities

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2
Q

Examples of major mineral elements

A

Calcium
Phosphorus
Sodium
Potassium
Magnesium
Chloride

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3
Q

Trace mineral elements

A

Iron
Zinc
Iodine
Copper
Selenium
Fluorine

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4
Q

Minerals that are powerful antioxidants

A

Copper and selenium

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5
Q

Sources of calcium

A

Milk cheese yoghurt
Tinned fish eg salmon and tuna
Leafy green veg eg spinach and cabbage
Sesame seeds
Fortified flour
Hard water

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6
Q

RDA of calcium

A

Children 800mg
Adolescents 1,200mg
Adults 800mg
Pregnant/lactating women 1,200mg (building bones)

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7
Q

Functions of calcium

A

Plays an important role in the formation of strong bones and teeth
Required for blood clotting to regulate blood pressure
Necessary for normal muscle contractions eg heartbeat and nerve function

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8
Q

Effects of deficiency of calcium

A

Bone diseases eg rickets and osteomalacia
Osteoporosis
Tooth decay
Poor blood clotting
Muscular spasms

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9
Q

What is osteomalacia

A

The softening of bone caused by poor calcium absorption

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10
Q

Factors assisting calcium absorption

A

Sufficient vitamin D
Parathormone(hormone produced by the parathyroid gland, controlling the level of calcium in the blood)
Oestrogen (hormone in premenopausal women, promoting calcium absorption)
Phosphorus (combines to form calcium phosphate in bones and teeth)
Acidic environment (vitamin C and calcium rich foods)

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11
Q

Factors hindering calcium absorption

A

Tannins (in tea and coffee inhibit absorption)
Excess fat (in digestion, fatty acids combine with Ca preventing absorption)
Excess protein (Ca combines with protein to be absorbed. Excess is excreted in urine bringing calcium with it)
Phytates/phytic acid (in wholegrain cereals and bread, preventing absorption)
Oxalates/oxalic acid (in rhubarb and spinach, inhibit absorption)
Overconsumption of soft drinks

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12
Q

Sources of iron

A

Liver kidney red meat chicken
Whole-grain flour
Dark green vegetables e.g. spinach and cabbage
Eggs
Fortified breakfast cereals

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13
Q

RDA of iron

A

Children 8 mg
Adolescence 14 mg
adults 10-14 mg
pregnant/lactating women 15 mg

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14
Q

Functions of iron

A

Needed for the formation of the pigment haemoglobin in red blood cells which transports oxygen around the body
Involved in myoglobin production which carries oxygen to the muscles
Works with enzymes to release energy from food


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15
Q

Effects of iron deficiency

A

anaemia

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16
Q

Cause of anaemia

A

Insufficient iron in the diet or inability to absorb iron
Common in females due to menstruation
Vegan diets consume mainly non-haem iron. If lacking in vitamin C the iron would not be easily absorbed
Coeliac would have damaged Villi reducing iron absorption

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17
Q

Symptoms of anaemia

A

Tiredness and muscle fatigue
Dizziness
headaches
pale complexion
shortness of breath

18
Q

Corrective measures of anaemia

A

Eat iron rich foods
Increased consumption of foods high in vitamin C to aid absorption
Iron supplements (Consult a doctor 1st before taking as same symptoms and if there is too much iron in the blood can be dangerous)

19
Q

Factors that assist iron absorption

A

The source of iron-haem iron is more easily absorbed than nonhaem iron
The presence of vitamin C- Promotes absorption of nonhaem- Reduces ferric iron to the absorbable ferrous iron
Eating animal and plant sources together helps the body to absorb more nonhaem iron should be eaten a 50-50 ratio

20
Q

Factors that hinder iron absorption

A

Excess fibre (vegans)
Tannins in tea and coffee reduce absorption
Choosing only nonhaem sources(little absorbed
Phytates in whole grain breads and cereals combine with iron preventing absorption
Oxalates in rhubarb and spinach react with iron inhibiting absorption



21
Q

Sources of non haem iron

A

Eggs
Cereals
Green vegetables
Pulses
Fish

22
Q

Sources of haem iron

A

Offal eg liver(avoid if pregnant)
Red meat
Chicken
Meat products

23
Q

Sources of sodium

A

Table salt
Smoked and cured meat and fish
Meat products e.g. salami
Cheese e.g. hard cheeses
Savoury snacks e.g. crisps

24
Q

Functions of sodium

A

Maintain fluid balance in the body tissue
Helps to regulate blood pressure
Healthy nerve activity
Normal muscle contractions

25
Q

Effects of deficiency of sodium

A

Muscular weakness and cramps
low blood pressure
loss of energy drowsiness and fatigue

26
Q

RDA of sodium

A

2.4g

27
Q

Dangers of intaking too much salt

A

High blood pressure
Hypertension
increased risk of stroke and heart attack 

28
Q

Ways of reducing salt intake

A

Check food labels and choose foods are lower in salt (labels must say Salt content in grams per 100 g on all packaged food (FIC) 0.3 g per hundred grams is considered low salt)
Use herbs and spices instead to flavour
Choose low-salt stock cubes
Avoid using dry convenience soups and sauces
Avoid high salt savoury snacks e.g. salted peanuts
Taste foods before adding salt
Don’t have salt on the kitchen table

29
Q

Sources of potassium

A

Pulses and green leafy vegetables
Bananas
Meat
Milk
Nuts and seeds

30
Q

Functions of potassium

A

Maintain fluid balance in body tissue
Healthy nerve activity
Normal muscle contractions

31
Q

Effects of deficiency of potassium

A

Very rare as is present in most foods
Mental confusion
Abnormal heart rhythms
Muscle weakness

32
Q

RDA of potassium

A

0.8-3.1 g

33
Q

Sources of zinc

A

Meat and meat products
milk
cereal
shellfish
pulses
seeds

34
Q

Functions of zinc

A

Involved in the production of new cells and enzymes
Protein carbohydrate and fat metabolism
Aids healing of of wounds
Healthy hair and skin

35
Q

Effects of deficiency of zinc

A

Frequent infections
Reduced appetite
Delayed healing
Dry skin and hair loss

36
Q

RDA of zinc

A

4-10mg

37
Q

Sources of iodine

A

SeaFood e.g. salmon
cod liver oil
iodised salt
vegetables and cereals grown in iodine rich soil

38
Q

Functions of iodine

A

Production of thyroid hormone (thyroxine)-controls rate of metabolism
Regulation of growth and development

39
Q

Effects of deficiency of iodine 

A

Goitre- Enlargement of the tyroid gland (in throat) due to deficiency Of thyroxine 
Retarded mental development
Fatigue and weakness
Weight gain

40
Q

RDA of iodine

A

70-140 µg

41
Q

Link to ways of retaining mineral and vitamin content in fruit and veg

A

LC Home Ec (3 decks)

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