Minerals and Vitamins Flashcards

1
Q

mineral source of calcium

A

milk, dairy products, fish, leafy vegetables

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2
Q

calcium deficiency effects

A
  • rickets and osteoporosis

- ineffective clotting of blood

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3
Q

potassium sources

A

fruit vegetables and grain

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4
Q

potassium deficiency

A
  • most important ion in cells

- lead to irregular heart beat

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5
Q

sodium sources

A

table salt and many food types

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6
Q

sodium deficiency

A
  • most important positive ion in extra cellular fluids

- muscle cramps

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7
Q

iodine sources

A

Sea food, iodised salt, vegetables grown in rich iodine soil

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8
Q

iodine deficiency

A
  • goitre (abnormally large thyroid gland)

- cretinism in children

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9
Q

iron source

A

meat, fish, liver, nuts, egg yolk, legumes

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10
Q

iron deficiency

A
  • anaemia
  • affects mental competence
  • develops easy
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11
Q

zinc sources

A

meat, fish, milk, yoghurt, grains, vegetables

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12
Q

zinc deficiency

A

cognitive ability can be affected

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13
Q

selenium sources

A

sea food, eggs, meat, garlic, mushrooms, whole grain

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14
Q

selenium deficiency

A
  • protects against cancer

- lead to problems with immune system

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15
Q

Vitamin A (Retinol) source

A

Liver, milk yellow and green vegetables such as carrots and broccoli

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16
Q

Vitamin A deficiency

A

Xerophthalmia (dryness of cornea)

night blindness

17
Q

vitamin D (calciferol) source

A

fish oil egg yolk butter margarine and milk

18
Q

Vitamin D deficiency

A

Rickets (misshapen bones in children)
Osteomalacia (weak bones in adults)
osteoporosis

19
Q

Vitamin E sources

A

plant oils, nuts leafy vegetables

20
Q

vitamin E deficiency

A

Increased metabolism of unsaturated fatty acids causing a shortage when cell membranes have to be formed
damage to nervous system

21
Q

Vitamin K sources

A

provided by intestinal bacteria leafy vegetables and wheat germ

22
Q

vitamin K deficiency

A

clotting of blood hampered

23
Q

Vitamin C (ascorbic acid) sources

A

citrus fruits strawberries tomatoes cabbage and leafy vegetables

24
Q

vitamin C deficiency

A

Scurvy (wounds heal slowly, scars weak and tear easily)
weak capillary vessels poor growth
healing of wounds slow

25
Vitamin B1 (thiamine) sources
liver, yeast, whole grain, meat, leafy vegetables
26
Vitamin B1 deficiency
Beriberi (weak cardiac muscles poor digestion and nervous conditions) characterised by lack of energy weak muscles and amnesia
27
Vitamin B2 (Riboflavin) sources
liver milk eggs chicken tuna leafy vegetables band wheat germ
28
Vitamin B2 deficiency
Dermatitis | sores in corner of mouth
29
Vitamin B3 (niacin) sources
meat, whole grain, legumes, leafy vegetables, liver, orange juice
30
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)