Minerals Flashcards
Calcium DRV
Male: 1000mg
Female: 80mg
Functions of calcium
- helps build strong bones and teeth
- controlling muscle contractions (including heartbeat)
- ensuring the blood clots normally
Sources of calcium
Nuts, milk, tofu, oily fish, soya beans, cheese, green leafy veg, bread, fortified cereals
What happens if you are deficient in calcium?
- Rickets in children
- Osteoporosis in adults
What happens if you have too much calcium?
Stomach pain and diarrhoea
Iron DRV
Male: 11.3mg
Female: 14.8mg
Functions of iron
- making red blood cells
Stored in liver)(women should have more to allow for blood loss during menstruation
Sources of iron
Animals and plants: eggs, liver, beans, nuts, dried fruit, green leafy veg, fortified cereals and bread.
What happens if you are deficient in iron?
Is common
Tiredness, pale, dizziness, brittle nails, cracked lips, shortness of breath during exercise
What happens if you have too much iron?
Large amounts can be harmful
Constipation, feeling sick, stomach pain
Fluoride DRV
2mg
Functions of fluoride
- Helps to prevent tooth decay by strengthening the enamel.
- supporting bone health
Sources of fluoride
drinking water, fish when the bones are eaten - sardines, tea, seafood
What happens if you are deficient in fluoride?
Tooth decay is more common
What happens if you have too much fluoride?
Very large amounts cause staining and pits to develop on teeth