more nutrients Flashcards
what does zinc do
Zinc is a component of various enzymes
It helps maintain structural integrity of proteins and regulate gene expression
It is widely distributed in foods including Meats, fish and poultry as well as cereals and dairy foods also contribute substantial amounts
Zinc depletion in humans results in reduced endogenous zinc loss and increased efficiency of intestinal zinc absorption.
what does sodium do
The role of sodium in the body is to maintain the key physiological activities such as extracellular fluid volume and cellular membrane potential.
The food source of the nutrient is in majority of processed foods.
The National Health and Medical Research Council recommends no more than 1 teaspoon (5 grams) of salt per day (2,000 mg of sodium per day)
what does potassium do
RDI Men = 3,800 mg/day
RDI Women = 2,800 mg/day
Potassium is a mineral utilised by the body in the control of intra and extra cellular hydration, blood volume levels (in tandem with Sodium), and nerve conduction.
Good sources of potassium include bananas, sweet potato, broccoli, spinach, mushrooms, cucumbers, and pea
what ddoes maganese do
Manganese is an essential element involved in formation of bone. It is also involved in the metabolism of carbohydrate, cholesterol and amino acids.
Cereal products provide about one-third of the intake of manganese and beverages (tea) and vegetables are the other major contributors. Less than 5% of dietary manganese is absorbe
what does magnesium do
Magnesium is an essential mineral. It is obtained from food, absorbed in the gut and used in almost all tissues of the body, especially nerves. Illnesses involving magnesium are uncommon, and usually diagnosed by a blood test.
The best sources of magnesium are leafy green vegetables, lentils, nuts, seeds and whole grains, spinach and potatoes.
Magnesium is absorbed through the bowel, then stored mainly in bone and soft tissues. It is used by almost every cell in the body.
what does iron do
Role - iron is essential for blood production. It is an important component of hemoglobin, which carries oxygen from your lungs to transport it throughout your body. If you do not have enough iron, your body cant make enough healthy oxygen carrying red blood cells.
Food source - animal sources hemeiron eg meat, fish and poultry, easy for the body to absorb.
Leafy greens , plant sources, non hemeiron - include dried beans, peas, lentils and some fruits
SDT - women (18mg but lowers when you are older), men (8mg)
EAR’s - women (8mg), men (6mg)
RDI - around 1 mg for adult males and 1.5 mg for menstruating females - changes with pregnancy - need more nutrients for the baby
Vitamin c helps the absorption of iorn
what does iodine do
A component of various thyroid hormones. Regulates various metabolic processes such as growth and energy expenditure, it’s essential for childhood cognitive and physical development and baby development during pregnancy.
Iodine deficiency can also lead to weight gain, lethargy, intolerance to cold, increased blood cholesterol, mental slowness and reduced heart function. Recommended daily intake for men and women over 19 years of age is 150µg/day.
Best sources of iodine are oysters, fish, seaweed, bread with iodised salt, cheddar cheese.
what does fluride do
Fluoride is an important and essential mineral that forms a main constituent of the bones and teeth. Fluoride in the form of calcium fluoride is vital for the formation and development of the bones and teeth. Most of the fluoride is found in these hard elements of the body. Fluoride in the teeth protects us from tooth decay and dental caries. Fluoride in the bones gives our body its shape and structure, which protects the internal organs such as the lungs, brain, heart, and spine. Fluorides are also helpful in treating conditions that cause bone loss, particularly in women after menopause.
Fluoride is ingested from several sources including foods, fluoridated and unfluoridated water, fluoridated toothpastes and some dietary supplements.
what does copper do
Function: Growth, development, and maintenance of bone, connective tissue, brain, heart, and many other body organs.
Makes red blood cells and maintains nerve cells and the immune system.
Food source: oysters, shiitake mushroom, nuts, seeds, lobster
Recommended intake: 1.3 - 1.6 mg/d
what does calcium do
Function- Strengthens bones and teeth, regulates muscle functions, regulates heart functions, helps the transmission of nervous system messages.
Food sources - milk, cheese,dairy products, green leafy vegetables (cabbage, broccoli, spinach), soya beans, tofu, nuts, fish where you eat the bones (sardines)
Recommended Daily Intake: Women 50 and younger: 1,000 mg per day Men 70 and younger: 1,000 mg per day Women oveweqr 50: 1,200 mg per day Men over 70: 1,200 mg per day
WHAT DOES VITAMIN K DO
essential fat-soluble compounds needed for the chemical modification of a small group of proteins with calcium-binding properties
maintenance of normal blood coagulation (liquid or blood turning into a solid)
Leafy greens
what does vitamin e do
Vitamin E is an antioxidant which means it’s protects tissue from damage.
Vitamin E is required also to keep the immune system strong against viruses and bacteria
Best way to get Vitamin E is through vegetable oils, nuts, seeds, leafy greens, margarine, and cereals.
The recommended daily amount for adults is 15mg and for whilst breastfeeding it increase to 19mg.
what does vitamin d do
Vitamin D is a steroid vitamin which promotes the intestinal absorption and metabolism of calcium and phosphorus. Under normal conditions of sunlight exposure, no dietary supplementation is necessary because sunlight promotes adequate vitamin D synthesis in the skin.
what does vitamin c do
Vitamin C, Or ascorbic acid, is essential to your health
It is important for
Keeping your skin bones and connective tissue healthy
Helping wounds heal
Helping prevent infections
Assisting in iron absorption
what does riboflavin do
Riboflavin, also known as B2 is a water-soluble B vitamin.
Function: co-enzyme for key reactions in the catabolism of fuel
Food source: milk/milk products, fortified breads and cereals
RDI: Men - 1.3 mg/day
Women - 1.1 mg/day
what does thiamin do
Enables body to use carbohydrates as energy
Essential for glucose metabolism
Plays a key role in nerve, muscle and heart function
Beef, Pork, nuts, whole grains, cauliflower, oranges, eggs and potatoes
SDT: 1.2mg for males, 1.1 mg for females
what does vitamin a do
Vitamin A is a fat soluble vitamin that is present in many foods. It is found in dairy products and fish, along with vegetables such as broccoli This vitamin is essential for; maintaining a healthy vision a functional immune system Health development of a fetus Involved in the production and function of white blood cells Reduces risk of acne Supports bone health
