MINERALS Flashcards
Function of calcium
vitamin D helps absorb
Works with phosphorus - make strong bones
Helps with blood clotting
Helps with nerve/muscle function h
Sources of calcium
Dairy
Fortified in bread
Oily fish
Green leafy veg
Citrus fruits
Seeds/ nuts
Effects of deficiency of calcium
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
Effects of excess of calcium
Supplements
Stomach pain
Diarrhoea
Constipation
Functions of phosphorous
Works with calcium for healthy bones/teeth
Helps with muscle function
Sources of phosphorus
Animal sources
Nuts
Effects of deficiency of phosphorous
Tiredness
depression
Function of iron
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
Sources of iron
Red meat/ kidneys/ liver
Egg yolk
Green leafy veg
Fortified bread/cereals
Effects of deficiency of iron
Anaemia (lack of red blood cells -> lack of oxygen -> tiredness)
Pale complexion
Weak finger nails
Effects of excess of iron
Stomach pains
Nausea
Vomiting
Constipation
Function of sodium
Maintaining water balance
Nerve transmissions
Sources of sodium
Cheese
Smoked meats
Processed foods
Salt
Effects of deficiency of sodium
Exercising in hot conditions can cause muscle cramps
Effects of excess of sodium
Raise blood pressure
Damage kidneys
Fluid retention -> heart works harder -> increase risk of heart failure
Function of chloride
Balance water fluids
Source of chloride
Salt
Seaweed
Tomatoes
lettuce
celery
Effects of deficiency of chloride
Hypochloremia
Effects of excess of chloride
Increase in blood pressure
Build up of fluid
Function of iodine
Make thyroid hormones in thyroid glands - controls metabolic rate
Sources of iodine
Seafood
Dairy
Plants grown in iodine rich soil
Effects of deficiency of iodine
Tiredness
Weight gain
Thyroid gland swells ups -> goitre
Function of zinc
Help with digestion
Aids protein building in body
Sperm production
Sources of zinc
Needed in small amounts
Meat
Shellfish
Dairy
Bread/cereals
Effects of deficiency of zinc
Slow growth in adolescents
Hair loss
Diarrhoea
Low fertility in men
Effects of excess of zinc
Supplements
Reduce amount of copper -> anaemia
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)
Sources of water
Tap/bottle/drinks
Food
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
