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FOOD AS > Minerals > Flashcards

Minerals Flashcards

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1
Q

What are the functions of ZINC

A

Helps to make new cells and enzymes

Helps process carbohydrate, fat and protein in food

Helps with the healing of wounds.

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2
Q

What are the sources of ZINC?

A 
Meat 
Shellfish
Cereal products
Dairy products - cheese
Bread
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3
Q

What is the RDI of ZINC?

A

5.5-9.5mg for men
4-7mg for women

PER DAY

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4
Q

What happens when you have excess ZINC?

A

Reduces the amount of copper the body can absorb which can lead to anaemia and weakening of the bones

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5
Q

What is the deficiency of ZINC?

A

Impaired taste and smell

Impaired wound healing

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6
Q

What are the functions of CHLORIDE?

A

Needed to keep the proper balance of body fluids

It is an essential part of digestive juices

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7
Q

What are the sources of CHLORIDE?

A 
Rye
Tomatoes 
Lettuce
Celery
Olives
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8
Q

What is the RDI of CHLORIDE?

A

2.3g a day

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9
Q

What is the deficiency of CHLORIDE?

A 
Hypochloremia:
Loss of appetite
Lethargy
Muscle weakness 
Dehydration
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10
Q

What happens when you have excess CHLORIDE?

A

Increase blood pressure

Cause buildup of fluid in people with kidney disease and/or congestive heart failure.

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11
Q

What are the functions of IODINE?

A

Helps make thyroid hormones which help keep cells and he metabolic rate healthy.

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12
Q

What are the source of IODINE?

A

It is a trace element found in seawater
Seaweed
Sea fish - tuna, cod, haddock
Shell fish - oysters, lobsters, clams

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13
Q

What happens when you have excess IODINE?

A

High doses for a long time could Change the way your thyroid glands work leading to symptoms such as weight gain.

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14
Q

What is the deficiency of IODINE?

A

Enlargement of the thyroid

Mental retardation in infants and children whose mothers were iodine deficient during pregnancy

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15
Q

What is the RDI of IODINE

A

0.14mg a day

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16
Q

What are the functions of SODIUM?

A

Controls blood pressure and blood volume

Needed for muscles and nerves to work properly.

17
Q

What are the sources of SODIUM

A

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.

18
Q

What is the RDI of SODIUM?

A

2,300mg in healthy adults

1,500 for those with high blood pressure.

19
Q

What happens when you have excess SODIUM?

A

High blood pressure

A buildup of fluid in people with congestive heart failure or kidney disease

20
Q

What is the deficiency of SODIUM?

A

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.

21
Q

What are the functions of IRON?

A

Helps make red blood cells which carry oxygen around the body.

22
Q

What are the sources of IRON?

A 
Liver
Red meat 
Dark chocolate 
Dark green leafy veg - curly kale, spinach and broccoli 
Nuts
Dried fruit 
Whole grains (brown rice)
23
Q

What is the deficiency of IRON?

A

Iron deficiency anaemia: reduction of red blood cells

Symptoms include tiredness, lack of energy, shortness of breath, heart palpitations and a pale complexion.

24
Q

What Is the RDI of IRON?

A
  1. 7mg for men

14. 8 for women

25
Q

What happens when you have excess IRON?

A 
Constipation
Vomiting 
Nausea
Stomach pains 
Can damage the liver.
26
Q

What are the functions of PHOSPHORUS?

A

Helps build strong bones and teeth

Helps release energy from food

27
Q

What are the source of PHOSPHORUS?

A 
Red meat 
Fish 
Bread 
Oats
Dairy products - milk products and egg yolk
Poultry 
Brown rice
28
Q

What happens when you have excess PHOSPHORUS?

A

Diarrhoea
Stomach pain
Taking high doses for a long time can reduce the amount of calcium in the body = bones more likely to fracture.

29
Q

What is the deficiency of PHOSPHORUS?

A

May cause bone diseases - Rickets in children and osteomalacia in adults.

30
Q

What is the RDI of PHOSPHORUS?

A

550mg per day

31
Q

What’s the function of CALCIUM?

A

It helps build strong bones and teeth

Regulates muscle contractions - heartbeat

Ensures at blood clots normally

May help lower high blood pressure and protect against breast cancer

32
Q

What are the sources of CALCIUM?

A 
Milk 
Cheese
Green leafy veg - broccoli, okra, cabbage
Soya 
Nuts 
Tofu 
Fish - sardines and pilchards
33
Q

What is the RDI of CALCIUM?

A

700mg

34
Q

What vitamin plays an important role in the absorption of calcium (helping bone development).

A

Vitamin D

35
Q

What is the deficiency of CALCIUM?

A

Bones and teeth weaken - may become soft.

Rickets in children: bones become soft and weaken = bone deformities

Osteoporosis (later in life) weakens bones making them fragile and likely to break.

FOOD AS (9 decks)

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