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Flashcards in Iron And Vitamin C Deck (16)
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1

Two different types of iron are found in food are...

Haem iron and non haem iron

2

List some sources of haem iron:

-beef
-lamb
-poultry
-pork
-fish

3

List some sources of non haem iron:

-pulses (beans, peas, lentils)
-bread
-dark green leafy veg (eg-broccoli)
-dried fruit
-eggs

4

Name some sources of vitamin C:

-peppers
-kiwi
-broccoli
-strawberries
-tomatoes
-citrus fruits

5

In order to consume enough vitamin C, how many portions of fruit and vegetables should we all eat every day?

5-7

6

List 6 ways to include carrot in your diet

-stir fry
-vegetable soup
-raw carrots
-roast dinner
-carrot and coriander soup
-stew

7

List four ways that any adolescent could creatively include fruit in there diet

Smoothies
Apple pie
Pavlova
Blueberry

8

Susie is having not scrambled eggs for breakfast, what could she eat or drink with the eggs to ensure that the non haem iron is easily absorbed by her body? Write down two possibilities

Orange juice
Tomatoes

9

Jim is a vegetarian, often he likes to cook a mixed bean chilli, state how he could incorporate vitamin c into this dish to ensure that the non haem iron in the pulses is absorbed

Peppers

10

What is the first function in the body iron is needed for

To form haemoglobin which gives healthy red blood cells their colour.
These cells carry oxygen around the body where it helps release energy

10

What is the second function in the body iron is needed for

Iron is needed to help prevent anaemia which makes you feel tired and look pale

10

What is haem iron similar to and what type of foods is it found in

Haem iron is similar to the iron in our blood and so is easy to absorb
It is usually found in animal foods, eggs are an exception to this rule

10

Non haem iron cannot be absorbed by what unless what and what type of foods is it found in

Non haem cannot be absorbed by the body unless it is eaten with a food containing vitamin c (ie fruit and veg)
Non haem iron is found in plant foods

10

What is the first function for vitamin c

Vitamin c helps the body absorb non haem iron

11

What is the second function of vitamin c

It boosts the immune system and helps avoid minor infections such as colds and flu

12

What is the third function of vitamin c

It is an anti oxidant vitamin which help protect the body against serious diseases such as coronary heart disease (chd) and cancer