vitamins And Minerals Flashcards
What is the function of vitamins and minerals in the body?
Essential in small amount to maintain health.
Give 2 examples of vitamins
Vitamin c, vitamin d
Give 2 examples of minerals
Iron and calcium
What does iron do in the body?
Forms haemoglobin (give red blood cells their colour)
Carries oxygen around the body
Prevents anaemia (makes you tired and look pale)
What are the two different types of iron?
Haem iron and non haem iron
What is haem iron?
It is easy to absorb
Usually round in animal foods
Similar to iron in our blood
What is non haem iron?
Cannot be absorbed in body unless eaten with food containing vitamin c (e.g fruit and veg)
Found in plant foods
Give examples of haem iron?
Beef, fish, poultry, liver, pork
Give examples of non haem iron
Eggs, nuts, dried fruit, dark green leafy veg
What are the functions of vitamin c?
Only found in fruit + veg
absorbs non-haem irons
Boosts immune system
Helps to avoid infections eg cold and flu
Antioxidant (protects body against serious diseases) e.g chd (coronary heart disease) + cancer
Give sources of vitamin c
Berries eg strawberries
Currants eg red currants
Citrus fruits e.g oranges/lemons
Cabbage
Peppers
Give 2 examples of how we can include vitamin c creatively in our diet.
Veg+fruit smoothies
Fruit crumble
Tropical fruit salad
What functions does calcium have in the body?
Forms strong bones + teeth in children and adolescents (vital)
Maintains strong bones + teeth in adults
Give sources of calcium
Dairy products e.g milk, yoghurt, cheese
White bread, pulses
(3 portions a day)
What are the functions of vitamin d in the body?
Found in fatty foods (fat soluble)
Created by body when uv light hits skin
Causes chemical reaction
Allows body to absorb and use calcium
Works with calcium to form and maintain bones and teeth
Give sources of vitamin D
Cheese, eggs, oily fish e.g salmon
What are the properties of processed foods?
Save time, convenient, low nutritional value
Give sources of processed foods
Bread, pasta sauce, baked beans, lasagne, frozen peas.
Give examples of processed foods you should not eat often and why
Crisps-salt + fat
Pizza- fat + salt
Cream cakes- fat
What are the advantages of processed foods?
Save time, can be stored
What are the disadvantages of processed foods?
Expensive, low nutritional value, may be high in fat, sugar or salt.
Give examples of ways we can make processed foods more nutritional
E.g beef burger in bap- add washed salad from a bag
Roast beef + potatoes- frozen carrots + peas
What does iron prevent?
Anemia. It makes you tired and look pale.
How much of each source of calcium do we need in our diets?
Milk- 200ml glass
Yoghurt- 150g pot
Cheese- 30g/ small matchbox
What sources of calcium can we have that are non-dairy?
White bread + pulses
