Minerals (iron, calcium, sodium)

Question 1

Haem iron

Answer 1

Easily absorbed by the body

Found in animal flesh foods

Question 2

Haem sources

Answer 2

Liver
Pâté
Kidney
Red meat (e.g. pork, beef)
Poultry
Fish

Question 3

Non-haem iron

Answer 3

Vitamin C must be eaten with it for it to be absorbed

Found mainly in plant sources

Question 4

Non-haem iron sources

Answer 4

Dried fruit
Green leafy veg
Fortified breakfast cereals
Wholegrain cereal products
Beans
Nuts
Eggs
Quorn

Question 5

Functions of iron

Answer 5

Needed to form haemoglobin in red blood cells, which transport oxygen around the body to where it is needed to release energy

Required for normal functioning of immune system

Question 6

Iron deficiency disease

Answer 6

Iron deficiency anaemia, caused when iron levels are low + haemoglobin in the blood is not formed properly

Therefore, oxygen is unable to reach the cells + tissues

Question 7

What can cause anaemia?

Answer 7

A lack of iron in the diet
Poor absorption of iron in the body
Ongoing blood loss
Rapid growth

Question 8

Anaemia symptoms

Answer 8

Tiredness (lethargy)
Weakness
Faintness/dizziness
Paleness
Inability to concentrate
Irritability

Question 9

Excess iron in the diet

Answer 9

Unusual

May be result of taking iron supplements - these may cause nausea + constipation

Question 10

Factors that increase iron absorption

Answer 10

Non-haem iron can only be absorbed when vitamin C is present - this is b/c non-haem iron is attached to some components in food and eating vitamin C ensures that non-haem iron is absorbed by the body

Question 11

Factors that decrease iron absorption

Answer 11

Tannins in tea
Phytate in wholegrain cereals
Phosphates in eggs

Question 12

Sources of calcium

Answer 12

Dairy products (milk, cheese + yoghurt only)
Green leafy veg
Nuts, pulses + soya products
Tinned fish w/ bones (e.g. tinned salmon)

Question 13

Functions of calcium

Answer 13

Formation and maintenance of strong bones + teeth

Nerve + muscle function

Blood clotting

Question 14

Deficiency of calcium

Answer 14

Can reduce peak bone mass, i.e. not enough calcium will be deposited on the bones during adolescence + young adulthood, therefore the bones will never reach their maximum strength (may contribute to osteoporosis in later life)

Rickets in children (bow legs or knocked knees)

Osteomalacia in adults (severe bone pain, muscle weakness)

Question 15

Link between calcium + vitamin D

Answer 15

Vitamin D enables the body to absorb calcium from food and allows it to be deposited on the bones and teeth.

Question 16

Factors which maximise calcium absorption

Answer 16

Vitamin D

Lactose in milk

Question 17

Factor which decrease calcium absorption

Answer 17

Phytates in wholegrain cereals

Oxalates in rhubarb and spinach

Question 18

Functions of sodium

Answer 18

Works with potassium to help ensure that the fluids inside and outside the cells of the body are balanced (in equilibrium)

Helps nerves and muscles to work effectively

Question 19

Sodium sources

Answer 19

Table salt (sodium chloride)
Salty snacks (eg crisps, peanuts)
Processed foods (e.g. most ready-meals)
Meat products (eg bacon [especially smoked], ham, sausage rolls)
Breakfast cereals
Stock cubes
Takeaways

Question 20

Excess of sodium in the diet

Answer 20

Excess of salt is linked to an increase in high blood pressure (hypertension) and this increases the risk of CHD and strokes

Question 21

Deficiency of sodium in the diet

Answer 21

Rare as there is a high consumption of foods containing sodium in the diet of many people

If someone is in a hot climate and isn’t used to spending long periods of time in the heat, sodium can be lost in sweat. Loss of water and sodium in this way can cause dehydration

Vomiting and diarrhoea can also cause sodium to be lost and therefore dehydration can occur

Question 22

Symptoms of dehydration

Answer 22

Dry mouth
Dry lips and skin
Thirst
Headaches
Dark-coloured urine
Light-headedness