Sources(unit 1) Flashcards

1
Q

What is Haem Iron?

A

It is similar to the iron in our blood and is easy to absorb(it is usually found in animal foods)

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2
Q

What is non haem Iron?

A

It cannot be absorbed by the body unless it is Eaten with foods containing vitamin C

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3
Q

Haem Iron sources?

A

Beef,politry,fish,liver and pork

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4
Q

Non Haem iron sources?

A

Eggs,nuts,fortified breakfast cereals,dark green leafy vegetables and dried fruit

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5
Q

Two functions for vitamin C?

A

It helps the body absorb non Haem iron, it boosts the immune system and helps protect against things like cancer and corenry heart disease

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6
Q

5 commonly eaten foods high in vitamin C?

A

Berries, black currents, kiwi, cabbage and peppers

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7
Q

Three ways someone could creatively include fruit in there diet?

A
  1. Vegetable and fruit smoothie
  2. tropical fruit salad
  3. blackberry and apple crumble
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8
Q

What could you add to having eggs for breakfast to ensure non Haem iron is easily absorbed?

A

Orange juice

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9
Q

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?

A

Green pepper

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10
Q

Two functions for Calcium in the body?

A

To form strong bones and teeth in children and adolescents and to maintain strong bones and teeth in adults

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11
Q

How much is one portion of calcium for milk, yogurt and cheese?

A
  1. 200ml glass
  2. 150g pot
  3. 30g
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12
Q

Two other good sources for calcium?

A

White bread and tinned fish with bones

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13
Q

Why is vitamin D called the sunshine vitamin?

A

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

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14
Q

What is the function of vitamin D

A

For the body to allow it to absorb and use calcium.

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15
Q

Three food sources of vitamin D?

A

CHEESE, eggs and oily fish

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16
Q
Processed food for
Canned food
Cartons
Cook chill
Dried food
Frozen food
Jars
Ready to eat foods
A
Canned-tomato 
Carton-soup 
Cook chill-apple crumble
Dried food-coffee
Frozen food-berries 
Jars-jam
Ready to eat-fruit salad
17
Q

What does fortification mean?

A

Food that has extra nutrients added to it.

18
Q

Two functions of iron?

A

To form haemoglobin which gives health red blood cells which are need to carry oxygen around the body where it helps release energy and it is needed to help prevent anaemia which makes you feel tired and look pale