Minerals Flashcards
Are minerals micronutrients or macronutrients?
Micronutrients
What minerals are needed in larger amounts than others?
Calcium, iron, phosphorus and sodium
What are trace elements?
Minerals required in smaller amounts
Name 2 trace elements
Fluoride and iodine
What are the 4 major functions of minerals?
- body building (bones and teeth)
- control of body processes, especially the nervous system
- they are an essential part of body fluids and cells
- calcium and iron are the most important minerals needed by the body
What are the 2 most important minerals needed by the body?
Calcium and iron
What is the function of iron?
Production of haemoglobin in red blood cells to carry oxygen in the blood
Iron is present in the ____ but stored in the ______
- blood
* liver
What problem can iron deficiency cause?
Anaemia
What are good source of iron?
- Red meat
- kidneys
- liver
- eggs
- bread
- green vegetables
- dried apricots
- lentils
- cocoa
What is the function of calcium in the body? (4 things)
- combines with phosphorus to harden bones and teeth
- blood clotting
- nerve and muscle function
- heart regulation
What does calcium combine with and what does this do?
Combines with phosphorus to harden bones and teeth
What problems can calcium deficiency lead to?
- stunted growth
- can cause rickets
- osteomalacia
What are good sources of calcium?
- dairy products
- fortified white bread
- tinned (oily) fish
- green vegetables
- seeds
- nuts
- lentils
What is the function of phosphorus in the body? (3 things)
- Combines with calcium to harden bones and teeth
- Muscle function
- Energy production
What problems can phosphorus deficiency cause?
- people are rarely deficient in this mineral
BUT - tiredness
- depressing
What are good sources of phosphorus?
- dairy products
- nuts
- meat
- fish
- foods rich in calcium
What is the function of sodium in the body? (2 things)
- maintains water balance in the body
* nerve transmission
What problems can sodium deficiency cause?
Deficiency is highly unlikely
What is the function of flouride in the body?
Strengthens teeth against decay
What problems can fluoride deficiency cause?
Tooth decay
What are good sources of flouride?
- fish
- tea
- drinking water
- toothpaste
What is the function of iodine in the body?
Needed to make thyroid hormones- to control the metabolic rate of the body
What problems can iodine deficiency cause?
- leads to reduction in amount of thyroxine hormone produced, leading to tiredness and weight gain
- the thyroid gland (goitre) in the neck swells
What are good sources of iodine?
- fish
- milk
- dairy foods
How much calcium does an adult body contain?
An adult body contains 1kg of calcium
Calcium helps to form _____ and _____
- teeth
* bones
What is calcium needed for after injury or surgery?
Blood clotting
Calcium helps the _____ and _____ work properly
- muscles
* nerves
Vitamin ____ and _____ work together with calcium to help maintain strong teeth and bones
- D
* phosphorus
Who needs an increased amount of fibre in their diet?
Pregnant women, those who are breastfeeding and young children
At what age do bones stop growing?
18
What age do we reach peak bone mass?
30 years when our bones are fully calcified
What foods are calcium added to by law?
- Bread and flour
- many foods we buy are fortified with calcium
Can our body make calcium?
No, it must be provided by the food we eat
Our body will take calcium from the _____ and unless it is replaced it will cause ______
- bones
* osteoporosis
What is osteoporosis?
It is a condition of weakening and things of the bones
Which groups of people is osteoporosis more common in?
Older adults, especially women
What will happen if we don’t have enough calcium in our diet?
- blood will not clot properly after injury
- muscles will not work properly
- children’s growth will be slowed, as bones will not develop normally
If children do not have sufficient calcium they may suffer from ____ which is the softening of the bones. The adult version of this is called _____
- rickets
* osteomalacia
Why do we need iron?
We need iron as it forms haemoglobin, which gives blood it’s red colour and carries oxygen around the body to the cells
What vitamin is needed in the diet to absorb iron?
Vitamin C
What is anaemia caused by?
Lack of iron in the diet
- it is one of the most common nutritional problems worldwide
Who is most at risk of anaemia?
Women and children
What are symptoms of anaemia?
- tiredness
* lack of energy
What are good sources of sodium?
- cheese
- bacon
- smoked meats
- fish
- processed foods
- table salt
