Minerals Flashcards
What are the functions of ZINC
Helps to make new cells and enzymes
Helps process carbohydrate, fat and protein in food
Helps with the healing of wounds.
What are the sources of ZINC?
Meat Shellfish Cereal products Dairy products - cheese Bread
What is the RDI of ZINC?
5.5-9.5mg for men
4-7mg for women
PER DAY
What happens when you have excess ZINC?
Reduces the amount of copper the body can absorb which can lead to anaemia and weakening of the bones
What is the deficiency of ZINC?
Impaired taste and smell
Impaired wound healing
What are the functions of CHLORIDE?
Needed to keep the proper balance of body fluids
It is an essential part of digestive juices
What are the sources of CHLORIDE?
Rye Tomatoes Lettuce Celery Olives
What is the RDI of CHLORIDE?
2.3g a day
What is the deficiency of CHLORIDE?
Hypochloremia: Loss of appetite Lethargy Muscle weakness Dehydration
What happens when you have excess CHLORIDE?
Increase blood pressure
Cause buildup of fluid in people with kidney disease and/or congestive heart failure.
What are the functions of IODINE?
Helps make thyroid hormones which help keep cells and he metabolic rate healthy.
What are the source of IODINE?
It is a trace element found in seawater
Seaweed
Sea fish - tuna, cod, haddock
Shell fish - oysters, lobsters, clams
What happens when you have excess IODINE?
High doses for a long time could Change the way your thyroid glands work leading to symptoms such as weight gain.
What is the deficiency of IODINE?
Enlargement of the thyroid
Mental retardation in infants and children whose mothers were iodine deficient during pregnancy
What is the RDI of IODINE
0.14mg a day
What are the functions of SODIUM?
Controls blood pressure and blood volume
Needed for muscles and nerves to work properly.
What are the sources of SODIUM
Table salt - sodium chloride
Milk
Beetroot
Celery
It is added to many food products - MSG, sodium nitrate and sodium bicarbonate - these are in items such as bouillon cubes, soy sauce and garlic salt.
What is the RDI of SODIUM?
2,300mg in healthy adults
1,500 for those with high blood pressure.
What happens when you have excess SODIUM?
High blood pressure
A buildup of fluid in people with congestive heart failure or kidney disease
What is the deficiency of SODIUM?
HYPONATREMIA
Low sodium levels it the blood
It typically occurs when the body has excreted excess sodium - with athletes or when too much water is ingested flushing out sodium.
What are the functions of IRON?
Helps make red blood cells which carry oxygen around the body.
What are the sources of IRON?
Liver Red meat Dark chocolate Dark green leafy veg - curly kale, spinach and broccoli Nuts Dried fruit Whole grains (brown rice)
What is the deficiency of IRON?
Iron deficiency anaemia: reduction of red blood cells
Symptoms include tiredness, lack of energy, shortness of breath, heart palpitations and a pale complexion.
What Is the RDI of IRON?
- 7mg for men
14. 8 for women
