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Minerals and antioxidants Flashcards

1
Q

What is are antioxidants?

A

A,c,e

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2
Q

What is the roll roll of an antioxidant?

A

Antioxidants protect cells.

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3
Q

What minerals has these functions?
Helps build strong bones and teeth.
Controlling muscle contractions including the heartbeat.
Ensuring that the blood clots normally.

A

Calcium

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4
Q

Sources of calcium are…

A

Cheese, nuts, bread, cereals, milk,green leafy vegetables,tofu,oily fish and soya beans

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5
Q

Deficiency of calcium can cause…

A

Rickets in childrens bones.

And osteoporosis in adults.

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6
Q

Excess of calcium can cause…

A

Too much calcium could lead to stomach pain and diarrhoea

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7
Q

Four year old male/female should have……amount of calcium

A

Male/female=450mg

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8
Q

A Ten year old should have…… calcium a day

A

550mg

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9
Q

14 year old male should have ……of calcium a day

A

1000mg

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10
Q

14 year old female should have …… of calcium a day

A

800mg

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11
Q

Adults should have ……of calcium a day

A

Male 700mg

Female 700mg

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12
Q

Older adults (over 50) should have …… calcium

A

Male/female 700mg

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13
Q

Vitamin D helps absorb what?

A

Calcium from the body

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14
Q

Iron is stored in the…

A

Liver

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15
Q

Food that contains iron is…

A 
Liver
Beans
Nuts
Green leafy veg
Cereals and bread
Dried fruit 
Eggs
Meat
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16
Q

Absorbing iron from animal sources is called?

A

Haem iron

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17
Q

Absorbing iron from vegetables is called?

A

Non-haem iron

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18
Q

Iron compliments what?

A

Vitamin c

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19
Q

Iron deficiency can cause…

A 
Tiredness
Dizziness
Shortness of breath during exercise
A pale appearance 
Brittle nails and cracked lips
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20
Q

Excess of iron causes

A

Stomach pain
Feeling sick
Constipation

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21
Q

4 year old should have … of iron per day

A

6.1mg

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22
Q

10 year olds should have … of iron per day

A

8.7mg

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23
Q

14 year old males should have… of iron per day

A

11.3mg

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24
Q

14 year old females should have … of iron per day

25
Adult males should have ... of iron per day
8.7mg
26
Adult females should have ... of iron per day
14.8mg
27
Over 50's males should have ... of iron per day
8.7mg
28
Over 50's females should have ... of iron per day
8.7mg
29
Functions of sodium?
Keep level of water in body balanced
30
List three sources of sodium
Cheese, tinned foods, ready meals, bacon, bread
31
Excess sodium is linked towards what?
Increase in blood pressure which provokes strokes or heart attacks
32
Deficiency of sodium causes?
Muscle cramps
33
1 to 3 year olds can have... of sodium
2g
34
4 to 6 year olds can have... of sodium per day
3g
35
7 to 10 year olds can have up to ... per day of sodium
5g
36
11+ can have up to ... per day of sodium
6g
37
What are the main functions of fluoride
Support bone health | Helps prevent tooth decay by strengthening enamel
38
What are good sources of fluoride
Sea food
39
Excess fluoride can cause
Staining
40
Deficiency of fluoride can cause
Tooth decay
41
Iodine functions are
Making hormone thyroxine which maintains a healthy metabolic rate
42
Where is iodine found
Red meat,seafood, shellfish, cereal, grain
43
Excess iodine causes
Weight gain
44
Deficiency of iodine causes
Goitre which is a swelling of the thyroid gland
45
At 4 years old both males/females should have... of iodine per day
100mcg
46
At 10 years old both males/females should have... of iodine per day
110mcg
47
At 14 years old both males/females should have... of iodine per day
130mcg
48
both males/females adults should have... of iodine per day
140mcg
49
both males/females that are 50+ should have... of iodine per day
140mcg
50
Functions of phosphorus are
Maintaining the bones and teeth | Release energy from food
51
Sources of phosphorus
Red meat, dairy foods, fish, poultry, bread, brown rice, oats, beans and lentils
52
Excess phosphorus causes
It causes the amount of calcium to go down in the body
53
Can u eat to little of phosphorus
Almost impossible
54
At 4 years old both males/females should have... of phosphorus per day
350mg
55
At 10 years old both males/females should have... of phosphorus per day
450mg
56
At 14 years females should have... of phosphorus per day
625mg
57
At 14 years old males should have... of phosphorus per day
775mg
58
both male/female adults should have... of phosphorus per day
550mg
59
both male/female adults that are 50+ should have... of phosphorus per day
550mg

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