Sources(unit 1) Flashcards
What is Haem Iron?
It is similar to the iron in our blood and is easy to absorb(it is usually found in animal foods)
What is non haem Iron?
It cannot be absorbed by the body unless it is Eaten with foods containing vitamin C
Haem Iron sources?
Beef,politry,fish,liver and pork
Non Haem iron sources?
Eggs,nuts,fortified breakfast cereals,dark green leafy vegetables and dried fruit
Two functions for vitamin C?
It helps the body absorb non Haem iron, it boosts the immune system and helps protect against things like cancer and corenry heart disease
5 commonly eaten foods high in vitamin C?
Berries, black currents, kiwi, cabbage and peppers
Three ways someone could creatively include fruit in there diet?
- Vegetable and fruit smoothie
- tropical fruit salad
- blackberry and apple crumble
What could you add to having eggs for breakfast to ensure non Haem iron is easily absorbed?
Orange juice
Jim is a vegetarian who like spicy foods what sauce ingredient could he add to it to increase the vitamin C content to the non Haem iron is absorbed?
Green pepper
Two functions for Calcium in the body?
To form strong bones and teeth in children and adolescents and to maintain strong bones and teeth in adults
How much is one portion of calcium for milk, yogurt and cheese?
- 200ml glass
- 150g pot
- 30g
Two other good sources for calcium?
White bread and tinned fish with bones
Why is vitamin D called the sunshine vitamin?
Because when sunlight hits our skin it cause a chemical reaction beneath the surface of our skin which helps the body make its own vitamin D
What is the function of vitamin D
For the body to allow it to absorb and use calcium.
Three food sources of vitamin D?
CHEESE, eggs and oily fish