Minerals and Vitamins Flashcards
mineral source of calcium
milk, dairy products, fish, leafy vegetables
calcium deficiency effects
- rickets and osteoporosis
- ineffective clotting of blood
potassium sources
fruit vegetables and grain
potassium deficiency
- most important ion in cells
- lead to irregular heart beat
sodium sources
table salt and many food types
sodium deficiency
- most important positive ion in extra cellular fluids
- muscle cramps
iodine sources
Sea food, iodised salt, vegetables grown in rich iodine soil
iodine deficiency
- goitre (abnormally large thyroid gland)
- cretinism in children
iron source
meat, fish, liver, nuts, egg yolk, legumes
iron deficiency
- anaemia
- affects mental competence
- develops easy
zinc sources
meat, fish, milk, yoghurt, grains, vegetables
zinc deficiency
cognitive ability can be affected
selenium sources
sea food, eggs, meat, garlic, mushrooms, whole grain
selenium deficiency
- protects against cancer
- lead to problems with immune system
Vitamin A (Retinol) source
Liver, milk yellow and green vegetables such as carrots and broccoli
Vitamin A deficiency
Xerophthalmia (dryness of cornea)
night blindness
vitamin D (calciferol) source
fish oil egg yolk butter margarine and milk
Vitamin D deficiency
Rickets (misshapen bones in children)
Osteomalacia (weak bones in adults)
osteoporosis
Vitamin E sources
plant oils, nuts leafy vegetables
vitamin E deficiency
Increased metabolism of unsaturated fatty acids causing a shortage when cell membranes have to be formed
damage to nervous system
Vitamin K sources
provided by intestinal bacteria leafy vegetables and wheat germ
vitamin K deficiency
clotting of blood hampered
Vitamin C (ascorbic acid) sources
citrus fruits strawberries tomatoes cabbage and leafy vegetables
vitamin C deficiency
Scurvy (wounds heal slowly, scars weak and tear easily)
weak capillary vessels poor growth
healing of wounds slow