Vitimans, Minerals Flashcards
Classification of minerals
Macrominerals, (calcium, sodium, phosphorus, potassium) are needed in large amounts
Trace minerals, (iron, fluoride, iodine, zinc) are needed in small amounts
Calcium (sources, functions, deficiencies )
Sources = milk, cheese, yoghurt, tinned fish, green veg (spinach), fortified products (cereals, bread, flour)
Functions = calcium builds strong healthy bones and teeth in children and teenagers. It maintains good bone density (hardness) in adults and older people
Deficiencies = rickets, when there are problems in bone formation when there is a lack of calcium and/or vitamin D in the diet, bones do not Arden properly during childhood, causing bow leg, a deformed spine and frequent fractures. Osteoporosis = this is a bone disease that causes bones to to become weak and break easily, this is mostly common in older women
Iron (sources, functions, deficiencies)
Sources = red meat, offal, eggs, fortified breakfast cereals, beans and lentils, dark green vegetables.eg.kale
Functions = iron is needed to to manufacture haemoglobin. This is a substance in red blood cells that is needed to carry oxygen around the body in blood
Deficiencies = anaemia is caused by lack of iron, the symptoms are tiredness, dizziness and paleness. Woman and teenage girls need to be particularly careful because of blood loss during menstruation
Classification of vitamins
Fat-soluble vitamins (a, d, e, k) are stored in the body
Water-soluble vitamins (b group and c) cannot be stored in the body and are needed every day
A
Sources=Found in animal sources ( oily fish, eggs, butter) found in highly coloured veg (peppers, carrots, dark green veg) that the body converts to vitamin A
Functions=good eyesight, healthy linings of nose, mouth and throat, growth, healthy eyes and skin and hair
Deficiency=night blindness, lining of the mouth, throat and nose become dry and irritated
D
Sources=sunshine, oily fish, tinned fish,
Functions=works with calcium for healthy bones and teeth
Deficiencies=rickets, osteoporosis, osteomalacia, tooth decay
E
Sources=seeds, nuts, cereals
Functions=protects against heart disease, healthy skin,
deficiencies = are rare
K
Sources=green veg, milk and cheese, made by the healthy bacteria intestines
Functions=essential for normal blood clotting
Deficiency=blood will not clot (very rare)
B
Sources=meat, eggs, fish
Functions=helps release energy from food, healthy nervous system
Deficiencies=delayed growth, tiredness, beriberi, pellagra
Folic acid or folate
Sources=wholemeal bread, fortified products (cereals), vitamin supplements
Functions=taking folic acid before and during pregnancy reduces the risk of any neural tube defects in unborn babies
Deficiencies=neural tube defects (spin bifida)
C
Sources=fruits (blackcurrants, kiwi, oranges, lemons, strawberries) veg (peppers, broccoli, tomato’s, peas, kale)
Functions=good general health healthy gums, skin and blood vessels, healing of wounds, helps absorption of iron into the body
Deficiencies=increased risk of the flu and a cold, scurvy, delayed healing of wounds, anaemia (iron is not absorbed properly)
