Minerals

Question 1

What is the main function of calcium in the body?

Answer 1

Development and maintenance of strong bones and teeth
Blood clotting,

Question 2

What are the main food sources of calcium?

Answer 2

Milk
Cheese
Leafy green vegetables

Question 3

What is the Recommended Dietary Allowance (RDA) for calcium?

Answer 3

800-1200mg

Question 4

What are symptoms of calcium deficiency?

Answer 4

Osteoporosis
Osteomalacia
Rickets (children)
Tooth decay
Slow blood clotting

Question 5

What can happen with excess calcium intake?

Answer 5

Kidney stones
Constipation
Impaired absorption of other minerals like iron and zinc.

Question 6

What are the main functions of iron?

Answer 6

Forming hemoglobin in red blood cells, transports oxygen throughout the body
Forms part of myoglobin which transport oxygen to muscles

Question 7

What foods are high in iron?

Answer 7

Haem: Red meat and offal
Non-Haem: pulses and eggs

Question 8

What is the RDA for iron?

Answer 8

10–15 mg

Question 9

What are the symptoms of iron deficiency?

Answer 9

Anemia

Question 10

What can occur with excess iron intake?

Answer 10

Nausea
Liver damage
Digestive issues.

Question 11

What is the primary role of sodium in the body?

Answer 11

Maintain blood pressure
Healthy nerve activity

Question 12

What are common dietary sources of sodium?

Answer 12

Table salt
Cured meats
Cheese

Question 13

What is the RDA for sodium?

Answer 13

4-6g of salt

Question 14

What are the symptoms of sodium deficiency?

Answer 14

Low blood pressure
Delayed nerve impulses

Question 15

What can happen with excessive sodium intake?

Answer 15

High blood pressure
Risk of Heart attack and stroke

Question 16

What are the main functions of potassium?

Answer 16

Metabolism of carbohydrates and protein
Healthy nerve activity

Question 17

What foods are high in potassium?

Answer 17

Bananas
Meat
Leafy green vegetables

Question 18

What is the RDA for potassium?

Answer 18

0.8-3g

Question 19

What are the effects of potassium deficiency?

Answer 19

Tired
Irritable
Delayed nervy impulses: memory loss

Question 20

What is the main function of phosphorus?

Answer 20

Phosphorus is essential for bone and teeth formation, energy production, and the structure of DNA and cell membranes.

Question 21

What are dietary sources of phosphorus?

Answer 21

Meat
Eggs

Question 22

What can happen with excess phosphorus intake?

Answer 22

Excessive phosphorus can reduce calcium absorption

Question 23

What foods are high in magnesium?

Answer 23

Green leafy vegetables
Nuts
Seeds

Question 24

What are symptoms of magnesium deficiency?

Answer 24

Muscle cramps

Question 25

What can occur with excess magnesium intake?

Answer 25

Diarrhea Nausea

Question 26

What is the primary role of zinc in the body?

Answer 26

Healthy skin and hair Wound healing

Question 27

What foods contain zinc?

Answer 27

Milk Eggs Meat

Question 28

What is the RDA for zinc?

Answer 28

4-10mg

Question 29

What are symptoms of zinc deficiency?

Answer 29

Eczema Slow/impaired wound healing

Question 30

What is the main function of iodine?

Answer 30

Production of thyroxine Maintain thyroid gland

Question 31

What foods are sources of iodine?

Answer 31

Seafood Cod liver oil

Question 32

What is the RDA for iodine?

Answer 32

70-130 µg

Question 33

What are the effects of iodine deficiency?

Answer 33

Goitre Low BMR

Question 34

What can happen with excess iodine intake?

Answer 34

Hyperthyroidism.

Question 35

What factors assist calcium absorption

Answer 35

Vitamin D Oestrogen

Question 36

What factors hinder calcium and iron absorption

Answer 36

Tannins in tea and coffee Phytic acid in Wholegrains Oxalic acid in rhubarb