MINERALS Flashcards

1
Q

Function of calcium

A

vitamin D helps absorb

Works with phosphorus - make strong bones

Helps with blood clotting

Helps with nerve/muscle function h

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2
Q

Sources of calcium

A

Dairy

Fortified in bread

Oily fish

Green leafy veg

Citrus fruits

Seeds/ nuts

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3
Q

Effects of deficiency of calcium

A

Poor bone structure

Peak bone mass will not be reached - when bones reach hardest point in adolescence

Babies bones not form correctly

Blood will not clot correctly

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4
Q

Effects of excess of calcium

Supplements

A

Stomach pain

Diarrhoea

Constipation

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5
Q

Functions of phosphorous

A

Works with calcium for healthy bones/teeth

Helps with muscle function

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6
Q

Sources of phosphorus

A

Animal sources

Nuts

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7
Q

Effects of deficiency of phosphorous

A

Tiredness

depression

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8
Q

Function of iron

A

Needed for haemoglobin (red coloured protein in red blood cells attached to oxygen and transports it around the body)

Vitamin C held absorb it

Prevents iron deficiency

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9
Q

Sources of iron

A

Red meat/ kidneys/ liver

Egg yolk

Green leafy veg

Fortified bread/cereals

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10
Q

Effects of deficiency of iron

A

Anaemia (lack of red blood cells -> lack of oxygen -> tiredness)

Pale complexion

Weak finger nails

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11
Q

Effects of excess of iron

A

Stomach pains

Nausea

Vomiting

Constipation

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12
Q

Function of sodium

A

Maintaining water balance

Nerve transmissions

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13
Q

Sources of sodium

A

Cheese

Smoked meats

Processed foods

Salt

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14
Q

Effects of deficiency of sodium

A

Exercising in hot conditions can cause muscle cramps

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15
Q

Effects of excess of sodium

A

Raise blood pressure

Damage kidneys

Fluid retention -> heart works harder -> increase risk of heart failure

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16
Q

Function of chloride

A

Balance water fluids

17
Q

Source of chloride

A

Salt

Seaweed

Tomatoes

lettuce

celery

18
Q

Effects of deficiency of chloride

A

Hypochloremia

19
Q

Effects of excess of chloride

A

Increase in blood pressure

Build up of fluid

20
Q

Function of iodine

A

Make thyroid hormones in thyroid glands - controls metabolic rate

21
Q

Sources of iodine

A

Seafood

Dairy

Plants grown in iodine rich soil

22
Q

Effects of deficiency of iodine

A

Tiredness

Weight gain

Thyroid gland swells ups -> goitre

23
Q

Function of zinc

A

Help with digestion

Aids protein building in body

Sperm production

24
Q

Sources of zinc

Needed in small amounts

A

Meat

Shellfish

Dairy

Bread/cereals

25
Effects of deficiency of zinc
Slow growth in adolescents Hair loss Diarrhoea Low fertility in men
26
Effects of excess of zinc | Supplements
Reduce amount of copper -> anaemia
27
Function of water
Transports nutrients/ oxygen/ hormones/ enzymes Helps get rid of waste products Regulates body temperature - keep at 37 degrees Found in all body fluids (blood/ saliva)
28
Sources of water
Tap/bottle/drinks Food
29
How water soluble vitamins can be retained when cooking foods
Excessive peeling can reduce nutrients at skins surface Wash vegetables and use skin Use liquid in gravy Use alternative methods - grilling/ steaming Eat raw