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Food Prep > Minerals and antioxidants > Flashcards

Minerals and antioxidants Flashcards

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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

A

14.8mg

25
Q

Adult males should have … of iron per day

A

8.7mg

26
Q

Adult females should have … of iron per day

A

14.8mg

27
Q

Over 50’s males should have … of iron per day

A

8.7mg

28
Q

Over 50’s females should have … of iron per day

A

8.7mg

29
Q

Functions of sodium?

A

Keep level of water in body balanced

30
Q

List three sources of sodium

A

Cheese, tinned foods, ready meals, bacon, bread

31
Q

Excess sodium is linked towards what?

A

Increase in blood pressure which provokes strokes or heart attacks

32
Q

Deficiency of sodium causes?

A

Muscle cramps

33
Q

1 to 3 year olds can have… of sodium

A

2g

34
Q

4 to 6 year olds can have… of sodium per day

A

3g

35
Q

7 to 10 year olds can have up to … per day of sodium

A

5g

36
Q

11+ can have up to … per day of sodium

A

6g

37
Q

What are the main functions of fluoride

A

Support bone health

Helps prevent tooth decay by strengthening enamel

38
Q

What are good sources of fluoride

A

Sea food

39
Q

Excess fluoride can cause

A

Staining

40
Q

Deficiency of fluoride can cause

A

Tooth decay

41
Q

Iodine functions are

A

Making hormone thyroxine which maintains a healthy metabolic rate

42
Q

Where is iodine found

A

Red meat,seafood, shellfish, cereal, grain

43
Q

Excess iodine causes

A

Weight gain

44
Q

Deficiency of iodine causes

A

Goitre which is a swelling of the thyroid gland

45
Q

At 4 years old both males/females should have… of iodine per day

A

100mcg

46
Q

At 10 years old both males/females should have… of iodine per day

A

110mcg

47
Q

At 14 years old both males/females should have… of iodine per day

A

130mcg

48
Q

both males/females adults should have… of iodine per day

A

140mcg

49
Q

both males/females that are 50+ should have… of iodine per day

A

140mcg

50
Q

Functions of phosphorus are

A

Maintaining the bones and teeth

Release energy from food

51
Q

Sources of phosphorus

A

Red meat, dairy foods, fish, poultry, bread, brown rice, oats, beans and lentils

52
Q

Excess phosphorus causes

A

It causes the amount of calcium to go down in the body

53
Q

Can u eat to little of phosphorus

A

Almost impossible

54
Q

At 4 years old both males/females should have… of phosphorus per day

A

350mg

55
Q

At 10 years old both males/females should have… of phosphorus per day

A

450mg

56
Q

At 14 years females should have… of phosphorus per day

A

625mg

57
Q

At 14 years old males should have… of phosphorus per day

A

775mg

58
Q

both male/female adults should have… of phosphorus per day

A

550mg

59
Q

both male/female adults that are 50+ should have… of phosphorus per day

A

550mg

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