Minerals Table Flashcards
calcium functions.
Helps build strong bones and teeth. Controlling muscle contractions including the heartbeat. Ensuring the blood clots normally.
Calcium DRV for teenages
Male: 1000mg
Female: 80 mg
Calcium sources
Nuts, soy, milk, tofu,oily fish, soya beans, cheese, green left veg, bread and fortified cereals.
Deficiency of calcium
Rickets in children,
Osteoporosis in adults.
Excess of calcium
Stomach pain and diarrhoea.
Iron function.
Stored in liver, making red blood cells.
Women should have enough to allow for blood loss during menstruation.
Iron DRV teenagers.
Male: 11.3mg
Female:14.8mg.
Iron sources.
Animals and plants: eggs, liver, beans, nuts, dried fruit, green leafy veg and fortified cereals.
Iron deficiency.
Common: tiredness, pale, dizziness, brittle nails, cracked lips, shortness of breath during excercise.
Iron excess.
Large amounts can be harmful. Constipation, feeling sick,stomach pains.
Iodine function.
Making the hormone, thyroxine, which maintains and healthy metabolic rate.
iodine DRV teenagers.
Male: 130mg/d
Female: 130mg/d
Iodine sources
Red meat, cereals, grains, sea fish, shellfish.
Iodine deficiency.
Rare in the uk, main cause of goitre (swelling of the thyroid gland)
Iodine excess
Lead to weight gain, affects the thyroid gland.
phosphorus function
maintaining bones and teeth, releasing energy from food
phosphorus DRV
male: 775mg
female: 625mg
phosphorus sources
red meat, dairy foods, fish, poultry, bread, brown rice, oats, beans & lentils
phosphorus defiency
in so many foods, it is unlikely to be deficient in in the diet
phosphorus excess
reduce the amount of calcium, meaning bones are more likely to fracture.
sodium (salt) functions
keeping the level of water in the body balanced
sodium DRV
per day: 6g
sodium sources
cheese, tinned, ready meals, bacon, bread, smoked fish & salted nuts
sodium deficiency
muscle cramps
sodium excess
increased blood pressure, risks of strokes and heart attack
fluoride functions
helping to prevent tooth decay, supporting bone health
fluoride DRV
teens: 2mg
female: 3mg
male: 4mg
fluoride sources
drinking water, sardines, sea food.
fluoride deficiency
tooth decay is more common
fluoride excess
very large amounts can cause staining and pits to develop on teeth.
