Minerals Flashcards

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1
Q

Calcium DRV

A

Male: 1000mg
Female: 80mg

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2
Q

Functions of calcium

A
  • helps build strong bones and teeth
  • controlling muscle contractions (including heartbeat)
  • ensuring the blood clots normally
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3
Q

Sources of calcium

A

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

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4
Q

What happens if you are deficient in calcium?

A
  • Rickets in children

- Osteoporosis in adults

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5
Q

What happens if you have too much calcium?

A

Stomach pain and diarrhoea

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6
Q

Iron DRV

A

Male: 11.3mg
Female: 14.8mg

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7
Q

Functions of iron

A
  • making red blood cells

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

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8
Q

Sources of iron

A

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

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9
Q

What happens if you are deficient in iron?

A

Is common

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

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10
Q

What happens if you have too much iron?

A

Large amounts can be harmful

Constipation, feeling sick, stomach pain

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11
Q

Fluoride DRV

A

2mg

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12
Q

Functions of fluoride

A
  • Helps to prevent tooth decay by strengthening the enamel.

- supporting bone health

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13
Q

Sources of fluoride

A

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

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14
Q

What happens if you are deficient in fluoride?

A

Tooth decay is more common

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15
Q

What happens if you have too much fluoride?

A

Very large amounts cause staining and pits to develop on teeth

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16
Q

Sodium DRV

A

6g per day

17
Q

Functions of sodium

A
  • keeping the level of water in the body balanced
18
Q

What is the other name for sodium?

A

Salt

19
Q

Sources of sodium

A

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

20
Q

What happens if you are deficient in sodium?

A

Muscle cramps

21
Q

What happens if you have too much sodium?

A

It’s common.

Increased blood pressure - risk of a stroke or heart attack

22
Q

Phosphorous DRV

A

Male: 775mg
Female: 625mg

23
Q

Functions of phosphorous

A
  • maintaining bones and teeth

- releasing energy from food

24
Q

Sources of phosphorous

A

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

25
Q

What happens if you are deficient in phosphorous?

A

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

26
Q

What happens if you have too much phosphorous?

A

Reduced amount of calcium meaning bones are more likely to fracture

27
Q

Iodine DRV

A

130mcg/d

28
Q

Functions of iodine

A
  • making the hormone thyroxin which maintains a healthy metabolic rate
29
Q

Sources of iodine

A

Red meat, cereals, grains, seafood, shellfish

30
Q

What happens when you are deficient in iodine?

A

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

31
Q

What happens if you have too much iodine?

A

Affects the thyroid gland, can lead to weight gain

32
Q

Which nutrient does calcium compliment?

A

Vitamin D

33
Q

Which nutrient does iron compliment?

A

Vitamin C