Minerals

Question 1

Calcium

Answer 1

• Functions:
• Maintains strong bones and teeth.
• Helps muscle contractions and blood clotting.
• Supports nerve function.
• Sources:
• Dairy products (milk, cheese, yogurt), green leafy vegetables (kale, spinach), tofu, nuts, fortified plant-based milks.
• Deficiency:
• Rickets (children) – weak, soft bones.
• Osteoporosis (adults) – brittle bones, increased fracture risk.
• Muscle spasms.

Question 2

Iron

Answer 2

• Functions:
• Essential for producing haemoglobin, which carries oxygen in red blood cells.
• Prevents anaemia.
• Sources:
• Red meat, liver, dark green leafy vegetables, eggs, lentils, fortified cereals.
• Deficiency:
• Iron-deficiency anaemia – tiredness, pale skin, weakness, shortness of breath.

Question 3

Sodium (salt)

Answer 3

• Functions:
• Maintains fluid balance in the body.
• Helps nerve and muscle function.
• Sources:
• Processed foods, table salt, cheese, smoked meats, bread, savoury snacks.
• Deficiency:
• Muscle cramps, nausea, confusion.
• Excess:
• Can lead to high blood pressure (hypertension), increasing the risk of stroke and heart disease.

Question 4

Fluoride

Answer 4

• Functions:
• Strengthens tooth enamel and prevents tooth decay.
• Sources:
• Fluoridated water, seafood, tea, toothpaste (not consumed).
• Deficiency:
• Tooth decay and weak enamel.
• Excess:
• Can cause fluorosis (white or brown spots on teeth).

Question 5

Iodine

Answer 5

• Functions:
• Helps produce thyroid hormones, which regulate metabolism.
• Sources:
• Dairy products, fish, shellfish, seaweed, eggs.
• Deficiency:
• Goitre (swelling of the thyroid gland in the neck).
• Can cause developmental problems in unborn babies.

Question 6

Phosphorus

Answer 6

• Functions:
• Works with calcium to maintain strong bones and teeth.
• Helps energy release in the body.
• Sources:
• Dairy products, meat, fish, poultry, nuts, whole grains.
• Deficiency:
• Rare, but can cause weak muscles and bones.