Minerals Flashcards
What is the DRV for Calcium?
M: 1000mg
F: 800mg
What is calcium’s function in the body?
Does it compliment another nutrient?
Helping build strong bones and teeth, controlling muscle contractions, ensuring the blood clots normally
Yes - Vitamin D
What are the sources of calcium?
Nuts, milk, green leafy vegetables, tofu, oily fish, soya beans, cheese, bread and fortified cereals.
What happens if there is a deficiency/excess of Calcium?
Deficiency: Rickets in children and osteoporosis in adults
Excess: stomach pain and diahorrea
What is DRV for Iron?
M: 11.3mg
F: 14.8 mg
What is the function of iron in the body?
Does it compliment another nutrient?
Making red blood cells
Yes - Vitamin C
What are the sources of Iron?
Beans, nuts, green leafy vegetables, fortified cereals and bread, dried fruit, eggs, meat, liver
What happens if there is a deficiency/excess of Iron?
Deficiency: Iron deficiency anaemia - tiredness, dizziness, shortness of breath during exercise, pale appearance, brittle nails, cracked lips
Excess: Harmful - constipation, feeling sick, stomach pain.
What is the DRV for Iodine?
M: 130mcg/d
F: 130mcg/d
What is Iodine’s function in the body?
Does it compliment another nutrient?
Making the hormone thyroxin which maintains a healthy metabolic rate
No
What are the sources of Iodine?
Red meat, cereals, grains, sea fish, shell fish
What happens if there is a deficiency/excess of Iodine?
Deficiency: The main cause of goitre (swelling of the thyroid gland). Rare in the UK
Excess: Affects the thyroid gland. Can lead to weight gain
What is the DRV of Phosphorus?
M: 775mg
F: 625mg
What are the functions of Phosphorus?
Does it compliment another nutrient?
Maintaining bones and teeth. Releasing energy from food.
No
What are the sources of Phosphorus?
Red meat, dairy foods, fish, poultry, bread, brown rice, oats, beans, lentils
What happens if there is a deficiency/excess of Phosphorus?
Deficiency: It’s in so many foods that it is unlikely to be deficient in the diet
Excess: Reduce the amount of calcium meaning bones are more likely to fracture
What is the DRV for Sodium?
6g per day
What are the functions of Sodium in the body?
Does it compliment another nutrient?
Keeping the level of water in the body balanced
No
What are the sources of Sodium?
Cheese, tinned foods, ready meals, bacon, bread, savory snack, smoked fish, salted nuts
What happens if there is a deficiency/excess of Sodium?
Deficiency: Muscle cramps
Excess: Common. Increased blood pressure so increased risk of stroke and heart attack.
What is the DRV of Fluoride?
Teen: 2mg
M: 4mg
F: 3mg
What are the functions of Fluoride in the body?
Does it compliment another nutrient?
Helping to prevent tooth decay by strengthening the tooth enamel. Supporting bone health
No
What are the sources of Fluoride?
Drinking water, fish where the bones are eaten (e.g. sardines), tea, seafood
What happens if there is a deficiency/excess of Fluoride?
Deficiency: Tooth decay is mor common
Excess: Very large amounts can cause staining and pits to develop on teeth
