Flashcards
Minerals and trace elements: functions, sources and deficiencies
Flashcards do conjunto (6)
- 1Calcium Functions: Makes bones and teeth hard and strong. Helps blood to clot. Keeps the nerves and muscles working properly. Helps with normal growth in children. Sources: Dairy foods, green leafy veg , wholegrain cereals.Deficiency: Rickets in children, and osteomalacia for adults
* Vitamin D rich foods and sunlight are needed with calcium rich foods to enable the calcium to be absorbed by the the body.
* So Vitamin D and Calcium are needed for the bones to reach "peak bone mass" during adolescence. - 2Flouride Functions: Helps to harden tooth enamel and prevent tooth decay. Sources: Tea and sea Fish ( it can be added to drinking water) Deficiency : teeth may be likely to develop tooth decay. Too much can cause discolouration of the teeth.Iron
Functions : helps to make haemoglobin in the red blood cells which carry oxygen to the body cells.
Sources : 2 types of iron-
Haem iron- easily absorbed by the body and is found in red meat.
Non-haem iron- less easily absorbed and is found in wholegrain cereals, green leafy veg and nuts. - 3Deficiency: Anaemia (especially adolescent and pregnant women)- tiredness , weakness. *Vitamin C in rich foods need to be eaten with iron rich foods to help the body absorb iron. * things that prevent iron from being absorbed are the acid found in wholegrain cereals (phytic acid) and in spinach (oxalic acid).Magnesium
Functions: Helps the bones to develop .
Helps the nervous system work properly .
Sources : green veg, meat , wholegrain cereals.
Deficiency : may cause high blood pressure and heart disease. - 4Phosphorus Functions: essential for healthy bones and teeth and works with calcium. Sources: a wide range of animal and plant foods Deficiency: none- it is found in so many foods.Potassium
Functions : Helps to balance body fluids
Helps to lower blood pressure
Needed to keep the muscles of the heart healthy
Sources : fruit and veg, potatoes, salt substitutes
Deficiency : None - 5Selenium Functions: an antioxidant Helps protect against heart disease Sources : red meat, cereals, fish Deficiency : NoneSodium
Functions: Helps to control the amount of water in the body.
Helps the body to use energy.
Helps to control the nerves and muscles.
Sources: salt, processed foods (ready meals, snacks) and bacon. - 6Deficiency: muscles cramps * too much sodium can lead to high blood pressure (strain on the heart) it can also damage to kidneys. Ways to cut down on salt- >use less salt in cooking. >low salt alternatives+ check label. >eat fewer processed foods.Zinc
Functions: Helps the immune system to fight disease and infections.
Helps to heal wounds.
Sources: meat , dairy foods and wholegrain cereals.
Deficiency: can lead to poor growth in children.
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