Zinc and Iron Flashcards
Where can you get iron from?
Meats, fish, shellfish, fortified foods, legumes
Where can you get zinc from
Meat, seafood, legumes, dairy
What enhances iron absorbtion
Vitamin C and Meat, fish and poultry factor (when eaten with non-heme iron)
What enhancers Zinc absorption?
Animal products
what inhibits iron absorption
Caffeine and tea, High dosage zinc supplements and phytate
what inhibits zinc absorption
Iron supplements, calcium tablets and phytate
what is the function of iron
It carries O2 around the blood in the haemoglobin form
what is zincs function
Enzymes need zinc to function and regulation.
These enzymes complete biosynthesis of proteins, hormones and nucleic acids so contribute to growth, immune function, reproduction , vit A metabolism and apetite
What happens when you’re deficient in iron
Anaemia- decrease in growth, tired, behavioural disturbances, cognitive functions, physical work tolerances, spoon nails.
depletion of iron stores - decrease in cognitive function, fatigue, mood, work performance and increased risk of anaemia
What happen if youre deficient in zinc
Extreme - stunting, little or no sexual development,
more common - poor weight gain (infants), poor growth (child) and impaired immune competence
What happens if you get too much iron
Acute iron toxicity - too much iron from tablets
Hereditary haemochromatosis - genetic where their body makes too much
- treated by draining blood
What happens if you get too much zinc
Extremly high doses - metallic taste in mouth, nausea, gastric distress, may be fatal
Above UL - reduced copper status
