Vitamins And Minerals Flashcards
What is iron needed for
To form haemoglobin which gives healthy red blood cells their colour. These carry oxygen around the body where it helps release energy.
What can iron prevent
Anaemia which makes you feel tired and look pale
What is haem iron
Haem iron is similar to the iron in our blood and so is easy to absorb. It is usually found in animal foods(except for eggs)
What is non-haem iron
Cannot be absorbed by the body unless it is eaten with a food containing vitamin C (like fruit and veggies). It is found in some plant foods.
What are some sources of haem iron
Beef
Poultry
Fish
Pork
Liver
What are some sources of non haem iron
Eggs, nuts, dried fruit, dark green leafy vegetables, fortified breakfast cereals
What does vitamin c help the body absorb
Non haem iron
What does vitamin c do
Boosts the immune system and helps us avoid minor infections like the cold and the flu.
It is an antioxidant vitamin which helps protect the body against serious diseases like coronary heart disease and cancer
What is vitamin c only found in
Fruit and vegetables
What are some foods high in vitamin c
Berries, currants, kiwi, cabbage, peppers, citrus fruits( oranges, lemons)
How many portions of fruit and veg should be have each day
5 portions
What are some ways to include carrots in the diet
In a stew
Stir fried
Mashed
Roasted
Boiled
In a vegetable broth
Grated in a salad or sandwich
What are 3 ways to creatively include fruit in a diet
Tropical fruit salad
Blackberry and apple crumble
Passion fruit in pavlova
Fruit smoothie
What is a way to make sure that non haem iron can be absorbed at breakfast
Drinking a glass of orange juice
What is the function of calcium
To maintain strong bones and teeth
To form string bones and teeth in children and adolescence. Having enough calcium during teenage years is important. It’s the best time for building strong bones because they are growing at their fastest rate
