Minerals

Question 1

Calcium DRV

Answer 1

Male: 1000mg
Female: 80mg

Question 2

Functions of calcium

Answer 2

• helps build strong bones and teeth
• controlling muscle contractions (including heartbeat)
• ensuring the blood clots normally

Question 3

Sources of calcium

Answer 3

Nuts, milk, tofu, oily fish, soya beans, cheese, green leafy veg, bread, fortified cereals

Question 4

What happens if you are deficient in calcium?

Answer 4

• Rickets in children

- Osteoporosis in adults

Question 5

What happens if you have too much calcium?

Answer 5

Stomach pain and diarrhoea

Question 6

Iron DRV

Answer 6

Male: 11.3mg
Female: 14.8mg

Question 7

Functions of iron

Answer 7

• making red blood cells

Stored in liver)(women should have more to allow for blood loss during menstruation

Question 8

Sources of iron

Answer 8

Animals and plants: eggs, liver, beans, nuts, dried fruit, green leafy veg, fortified cereals and bread.

Question 9

What happens if you are deficient in iron?

Answer 9

Is common

Tiredness, pale, dizziness, brittle nails, cracked lips, shortness of breath during exercise

Question 10

What happens if you have too much iron?

Answer 10

Large amounts can be harmful

Constipation, feeling sick, stomach pain

Question 11

Fluoride DRV

Answer 11

2mg

Question 12

Functions of fluoride

Answer 12

• Helps to prevent tooth decay by strengthening the enamel.

- supporting bone health

Question 13

Sources of fluoride

Answer 13

drinking water, fish when the bones are eaten - sardines, tea, seafood

Question 14

What happens if you are deficient in fluoride?

Answer 14

Tooth decay is more common

Question 15

What happens if you have too much fluoride?

Answer 15

Very large amounts cause staining and pits to develop on teeth

Question 16

Sodium DRV

Answer 16

6g per day

Question 17

Functions of sodium

Answer 17

• keeping the level of water in the body balanced

Question 18

What is the other name for sodium?

Answer 18

Salt

Question 19

Sources of sodium

Answer 19

Cheese, tinned foods, ready meals, bacon, bread, savoury snacks, smoked fish, salted nuts

Question 20

What happens if you are deficient in sodium?

Answer 20

Muscle cramps

Question 21

What happens if you have too much sodium?

Answer 21

It’s common.

Increased blood pressure - risk of a stroke or heart attack

Question 22

Phosphorous DRV

Answer 22

Male: 775mg
Female: 625mg

Question 23

Functions of phosphorous

Answer 23

• maintaining bones and teeth

- releasing energy from food

Question 24

Sources of phosphorous

Answer 24

Red meat, dairy foods, fish, poultry, bread, brown rice, oats, beans, lentils

Question 25

What happens if you are deficient in phosphorous?

Answer 25

Phosphorous is in so many foods you are unlikely to be deficient

Question 26

What happens if you have too much phosphorous?

Answer 26

Reduced amount of calcium meaning bones are more likely to fracture

Question 27

Iodine DRV

Answer 27

130mcg/d

Question 28

Functions of iodine

Answer 28

- making the hormone thyroxin which maintains a healthy metabolic rate

Question 29

Sources of iodine

Answer 29

Red meat, cereals, grains, seafood, shellfish

Question 30

What happens when you are deficient in iodine?

Answer 30

Main cause of goitre (- swelling of the thyroid gland - rare in the uk)

Question 31

What happens if you have too much iodine?

Answer 31

Affects the thyroid gland, can lead to weight gain

Question 32

Which nutrient does calcium compliment?

Answer 32

Vitamin D

Question 33

Which nutrient does iron compliment?

Answer 33

Vitamin C