Minerals Flashcards
What is a trace element
Nutrients required in tiny quantities
Examples of major mineral elements
Calcium
Phosphorus
Sodium
Potassium
Magnesium
Chloride
Trace mineral elements
Iron
Zinc
Iodine
Copper
Selenium
Fluorine
Minerals that are powerful antioxidants
Copper and selenium
Sources of calcium
Milk cheese yoghurt
Tinned fish eg salmon and tuna
Leafy green veg eg spinach and cabbage
Sesame seeds
Fortified flour
Hard water
RDA of calcium
Children 800mg
Adolescents 1,200mg
Adults 800mg
Pregnant/lactating women 1,200mg (building bones)
Functions of calcium
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
Effects of deficiency of calcium
Bone diseases eg rickets and osteomalacia
Osteoporosis
Tooth decay
Poor blood clotting
Muscular spasms
What is osteomalacia
The softening of bone caused by poor calcium absorption
Factors assisting calcium absorption
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)
Factors hindering calcium absorption
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
Sources of iron
Liver kidney red meat chicken
Whole-grain flour
Dark green vegetables e.g. spinach and cabbage
Eggs
Fortified breakfast cereals
RDA of iron
Children 8 mg
Adolescence 14 mg
adults 10-14 mg
pregnant/lactating women 15 mg
Functions of iron
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

Effects of iron deficiency
anaemia
Cause of anaemia
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
Symptoms of anaemia
Tiredness and muscle fatigue
Dizziness
headaches
pale complexion
shortness of breath
Corrective measures of anaemia
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)
Factors that assist iron absorption
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
Factors that hinder iron absorption
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

Sources of non haem iron
Eggs
Cereals
Green vegetables
Pulses
Fish
Sources of haem iron
Offal eg liver(avoid if pregnant)
Red meat
Chicken
Meat products
Sources of sodium
Table salt
Smoked and cured meat and fish
Meat products e.g. salami
Cheese e.g. hard cheeses
Savoury snacks e.g. crisps
Functions of sodium
Maintain fluid balance in the body tissue
Helps to regulate blood pressure
Healthy nerve activity
Normal muscle contractions
Effects of deficiency of sodium
Muscular weakness and cramps
low blood pressure
loss of energy drowsiness and fatigue
RDA of sodium
2.4g
Dangers of intaking too much salt
High blood pressure
Hypertension
increased risk of stroke and heart attack 
Ways of reducing salt intake
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
Sources of potassium
Pulses and green leafy vegetables
Bananas
Meat
Milk
Nuts and seeds
Functions of potassium
Maintain fluid balance in body tissue
Healthy nerve activity
Normal muscle contractions
Effects of deficiency of potassium
Very rare as is present in most foods
Mental confusion
Abnormal heart rhythms
Muscle weakness
RDA of potassium
0.8-3.1 g
Sources of zinc
Meat and meat products
milk
cereal
shellfish
pulses
seeds
Functions of zinc
Involved in the production of new cells and enzymes
Protein carbohydrate and fat metabolism
Aids healing of of wounds
Healthy hair and skin
Effects of deficiency of zinc
Frequent infections
Reduced appetite
Delayed healing
Dry skin and hair loss
RDA of zinc
4-10mg
Sources of iodine
SeaFood e.g. salmon
cod liver oil
iodised salt
vegetables and cereals grown in iodine rich soil
Functions of iodine
Production of thyroid hormone (thyroxine)-controls rate of metabolism
Regulation of growth and development
Effects of deficiency of iodine 
Goitre- Enlargement of the tyroid gland (in throat) due to deficiency Of thyroxine 
Retarded mental development
Fatigue and weakness
Weight gain
RDA of iodine
70-140 µg
Link to ways of retaining mineral and vitamin content in fruit and veg
