Minerals Flashcards
calcium sources
dairy products green leafy veg tinned fish seeds dried fruit
functions of calcium
aids formation and development of strong bones and teeth
assists blood clotting
aids functioning of nerves and muscles
helps regulate metabolism in cells
effects of deficiency of calcium
poor quality teeth, tooth decay osteomalacia osteoporosis rickets in children muscular spasm/cramps abnormal clotting of blood
absorption of calcium
- absorption is increased by vit D, phosphorous, an acid environment, a diet rich in amino acids, lactose and oestrogen
- absorption is inhibited by saturated fatty acids, dietary fibre, oxalic acid, phytic acid, vit D deficiency
iron forms
haem (ferrous iron)
soluble and easily absorbed
non haem iron (ferric iron)
insoluble, must be reduced to ferrous state to be absorbed
sources of iron
haem: chicken, liver, red meat
non haem: fish, green veg, eggs
functions of iron
component of haemoglobin in red blood cells
transports oxygen to the cells
essential component of enzyme systems
effects of iron deficiency
anaemia, reduced levels of haemoglobin
breathlessness
fatigue
lack of energy
absorption of iron
haem iron: more absorbable than non, independent of meal composition
non haem iron: strongly influenced by meal composition, boosted by the presence of vitamin C and meat in a meal, or inhibited by dietary factors
absorption of iron is increased by
combining haem and non haem sources
vit c
hydrochloric acid
absorption of iron is inhibited by
oxalic acid
phytic acid
high fibre intake
tannins
effects of excess iron
haemochromatosis: iron overload caused by a genetic disorder
haemosiderosis: iron overload associated with nutritional overload
zinc sources
meat
meat products
shellfish
bread
functions of zinc
enzyme and hormone activity
helps heal wounds
supports healthy skin
general good health
effects of zinc deficiency
poor appetite
slow healing of wounds
increased risk of infection
dry flaky skin
