Vitamins and Minerals Flashcards
What is the role of calcium?
- Maintain healthy bones and teeth,
- INTRACELLULAR SIGNALLING,
- Metabolic processes,
- control of muscle contraction,
- blood clotting
What are the main sources of calcium?
- Dairy products (most calcium),
- SOme green leafy veg,
- Soya products and fish
What occurs if you have excess calcium?
Stomach pain and diarrhoea
What occurs if you have a deficiency in calcium?
- Effect bone density
What is the role of phosphorus?
Formation of bone component hydroxyapatite. Essential for structure of cell membrane
Describe what occurs with deficency or excess phosphorus?
Deff - Unlikely as it is available in many foods.
Adverse - It has low toxicity so no major effects
What are some sources of phosphorus
Red meat, dairy, fish, poultry, bread, rice and oats
What is the function of magnesium?
It is needed for the activation of many enzymes and for parathyroid hormone secretion. Also needed for muscle and nerve function
Describe the effects of a magnesium deficiency or excess
Def - Progressive muscle weakness and neuromuscular dysfunction.
Excess - High dose supplements can result in diarrhoea.
Name some food sources of magnesium
- Present in chlorophyll so green leafy veg but also nuts, bread, fish, meat and dairy
What is the function of sodium?
It is responsible for regulating body water content and electrolyte balance. It is also required for the absorption of nutrients and water from the gut
Describe what occurs with deficiency/excess of sodium
Def - Unlikely but can occur due to excess sweating, diarrhoea, addison’s disease, renal failure or drugs.
Excess - Hypertension which is risk factor for CV disease and stroke
What is the role of potassium, the consequences of deficiency/excess and the potential sources
Role - Water and electrolyte balance, the normal functioning of cells.
Deficiency - Weakness, mental confusion and potentially heart failure.
Excess - Harmful especally if kidneys are dysfunctional.
Sources - Fruit eg, banannas. Veg, meat, fish and nuts etc
What is the role of iron, the consequences of deficiency/excess and the potential sources
Role - Formation of haemoglobin in RBCs.
Deficiency - Can lead to iron def anaemia.
Excess - Hemochromatosis.
Sources - Haem iron (meat) or non haem iron (plant sources)
Name the fat soluble vitamins
Vitamin A, D, E and K
Name some water soluble vitamins
Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate Vitamin C
What is the role of Vitamin A, the consequences of deficiency/toxicity and the potential sources
Role - Normal structure and function of skin and mucous membranes.
Def - Night blindness and xerophthalmia.
Toxicity - Increase birth defects as well as liver and bone damage.
Sources - Liver, whole milk, cheese and butter. Carrots, dark green leafy veg and orange coloured fruit
What is the role of Vitamin D, the consequences of deficiency/toxicity and the potential sources
Role - regulates calcium and phosphorus metabolism.
Sources - Sunlight and diet (plants and fungi)
Def - Poor calcification of skeleton, can lead to rickets. Osteomalacia.
Toxicity - Hypercalacaemia - Demineralisation of bones and heart and kidney damage.
What is the role of Vitamin E, the consequences of deficiency/toxicity and the potential sources
Role - antioxidant.
Def - Not considered a problem.
Toxicity - At very high doses it effets other fat soluble vitamins.
Sources - Polyunsaturated fatty acids so vegatable oils, nuts and seeds
What is the role of Vitamin K, the consequences of deficiency/toxicity and the potential sources
Role - Synthesis of several proteins that are required for normal blood clotting and bone structure.
Def - Rare and since gut bacteria produce it, a deficiency is linked to malabsorption or impaired gut synthesis.
Toxicity - Few toxic reactions recorded.
Sources - Green leafy veg, dairy and meat
What is the role of B vitamins, the consequences of deficiency/toxicity and the potential sources
Thiamin - required to release energy from carbs.
Def - causes peripheral nervous system disease beri-beri.
No toxicity,
Sources - whole grains, nuts, meat, fruit and veg
