Vitamins and Minerals Flashcards
What were are vitamins and minerals for and what amount
Small amounts and to maintain good health
Iron goes with
Vitamin C
Calcium goes with
Vitamin D
What is iron needed for
To form haemoglobin
What does haemoglobin do
Give healthy red blood cells
What do red blood cells do
Carry oxygen around the body where it helps release energy
Iron helps prevent
Anaemia
What does anaemia do
Make you feel tired and look pale
What are the 2 types of iron found in food
Haem iron
Non haem iron
Haem is found in what foods
Animal foods (eggs are an exception to this rule!)
Haem iron is similar
To iron in our blood so it’s easy to absorb
Non Haem iron cannot be absorbed by the body unless
It is eaten with a food containing vitamin c
Non Haem iron is found in what group
Plant foods and eggs(fruit and vegetables)
What foods do you find Haem iron in
Beef
Poultry
Fish
Liver
Pork
Chicken
Turkey
What food’s contain non Haem iron
Eggs
Nuts
Fortified breakfast cereals
Dark green leafy vegetables
Dried fruit
What does non Haem iron do
Boosts the immune system helps us avoid minor infections such as cold and flu
Vitamin C contains what and what does it do
An antioxidant vitamin which helps protect the body against serious diseases such as coronary heart disease and cancer
What are 5 sources of vitamin C
Berries e.g strawberries
Currants e.g. red currants
Kiwi
Cabbage
Peppers
Citrus fruit e.g.oranges and lemons
How many portions of fruit and veg should we have each day
5
What are 6 ways to include carrots in the diet
Boiled
Grated in salad or sandwich
Blended in soup
Roasted
As a crusade with Hummus 
What are three ways, adolescence could creatively add fruit in their diet
Apple and porridge
Vegetable fruit smoothie, e.g. banana and kale
Tropical fruit salad
Blackberry /apple combo 
What is a drink that contains non-Haem iron? 
Orange juice
If someone is a vegetarian, what is a good source of non-Haem iron or vitamin C for them?
Peppers
What are 2 functions of calcium
To form strong bones and teeth in children and adolescents.Having enough calcium during the teenage years is important.This is the peak(best)time for building strong bones as the bones are growing at their fastest rate
To maintain strong bones and teeth in adults
What are 3 dairy products that provide us with calcium
Milk
Yogurt
Cheese
What portions do
a)milk
b)yogurt
c)cheese
200ml glass
150g pot
30g(small matchbox)
What are some sources of calcium that aren’t dairy
Tinned fish with bones e.g.tinned salmon
White bread
Dark green vegetables e.g.kale,spinach
Pulses
Soya milk
What is vitamin D also known as what
The sunshine vitamin
How is vitamin D made
When sunlight(UV light) hits our skin it causes a chemical reaction beneath the surface of our skin which helps the body to make its own victim an D
What 3 foods sources of vitamin d
Cheese
Eggs
Oily fish
Olive oil e.g.salmon
Why is vitamin D mainly found fatty foods
Because fat is soluble
What are commonly eaten processed foods
Salad leaves
Bread
Pasta sauce
Peas frozen
Lasagne
Baked beans
What are 2 advantages of processed foods
Some can be stored for long periods of time-convenient if you can’t get the shop
Frozen fruits and vegetables have higher nutritional value (vitamin c)thank fresh
What are 2 disadvantages to processed foods
Cook-chill meals can be more expensive than making meals from fresh ingredients
Some processed foods have a very low nutritional value and may be high in fat,sugar and salt.
What are types of processed foods
Canned foods
Cartons
Cook-chill
Dried food
Frozen food
Jars(glass)
Ready to eat foods
Cook-chill
Foods that have been cooked in a factory and then chilled.They are purchased from a fridge fridge in the supermarket
Ready to eat foods
Foods that require no preparation before eating
Canned foods
Tomatoes,tuna
Cartons
Soup
Fruit juice
Milk
Cook-chill
Apple crumble
Ready meals-pizza or lasagne
Dried foods
Toffee,soup,pot noodle,fruit-raisins/mango
Frozen food
Berries,peas,chips,chicken nuggets
Jars (glass)
Jam,pasta,sauce or chutney
Ready to eat foods examples
Fruit salads ,biscuits,crisps,sandwiches
Sweet sour chicken made with a jar of sauce could have
Ready sliced peppers and onions
Ice cream could have
Ready-made fruit salad
Beef burger in a bag could have
Washed salad leaves from a bag
Roast beef and potatoes can have
Frozen carrots and pears
Stir fried beef with noodles
A bag of stir fry vegetables
Apple crumble could have
A tin of custard
What are 4 processed foods that shouldn’t be eaten often
Tinned fruit in syrup
Crisps
Pizza
Cream cakes
Timed fruit in syrup is high in
Sugar
Crisps are high in
Salt and fat
Pizza
Fat and salt
Cream cakes are high in
Fat and sugar
What is the bone disease that mainly occurs in elderly woman when calcium leaves the bone
Osteoporosis
What is the bone disease that occurs in children who have deficiency of calcium in their diets
Rickets
Name of the disease that occurs mainly in developing countries and is caused by a protein deficiency
Kwashiorkor
Scurvy
A disease that occurred amongst sailors and pirates when aboard ships that sailed for longer than fruit and vegetables could be stored
What is the proper name for vitamin D
Cholecalciferol
Name the company based in comber that produces cook-chill potatoes and vegetables products
Mash direct
Why does mum used processed food
To save time
Many of the foods we buy are
Processed in some way
Foods are processed for
Convenience and to keep the food safe
What is the function of vitamin D
Allow the body to absorb calcium.It therefore works with calcium to form and maintain strong bones and teeth
