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
Vitamin B1 (thiamine) sources
liver, yeast, whole grain, meat, leafy vegetables
Vitamin B1 deficiency
Beriberi (weak cardiac muscles poor digestion and nervous conditions)
characterised by lack of energy weak muscles and amnesia
Vitamin B2 (Riboflavin) sources
liver milk eggs chicken tuna leafy vegetables band wheat germ
Vitamin B2 deficiency
Dermatitis
sores in corner of mouth
Vitamin B3 (niacin) sources
meat, whole grain, legumes, leafy vegetables, liver, orange juice
vitamin B3 deficiency
reactions in cells are blocked (which leads to damage in all tissues)
Pellagra (inflammation of tongue and mouth, diarrhoea dementia and pigmentation)
