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Food Preparation And Nutrition > Minerals > Flashcards

Flashcards in Minerals Deck (33):
1

Calcium DRV

Male: 1000mg
Female: 80mg

2

Functions of calcium

-helps build strong bones and teeth
-controlling muscle contractions (including heartbeat)
-ensuring the blood clots normally

3

Sources of calcium

Nuts, milk, tofu, oily fish, soya beans, cheese, green leafy veg, bread, fortified cereals

4

What happens if you are deficient in calcium?

- Rickets in children
- Osteoporosis in adults

5

What happens if you have too much calcium?

Stomach pain and diarrhoea

6

Iron DRV

Male: 11.3mg
Female: 14.8mg

7

Functions of iron

- making red blood cells
(Stored in liver)(women should have more to allow for blood loss during menstruation)

8

Sources of iron

Animals and plants: eggs, liver, beans, nuts, dried fruit, green leafy veg, fortified cereals and bread.

9

What happens if you are deficient in iron?

Is common
Tiredness, pale, dizziness, brittle nails, cracked lips, shortness of breath during exercise

10

What happens if you have too much iron?

Large amounts can be harmful
Constipation, feeling sick, stomach pain

11

Fluoride DRV

2mg

12

Functions of fluoride

- Helps to prevent tooth decay by strengthening the enamel.
- supporting bone health

13

Sources of fluoride

drinking water, fish when the bones are eaten - sardines, tea, seafood

14

What happens if you are deficient in fluoride?

Tooth decay is more common

15

What happens if you have too much fluoride?

Very large amounts cause staining and pits to develop on teeth

16

Sodium DRV

6g per day

17

Functions of sodium

- keeping the level of water in the body balanced

18

What is the other name for sodium?

Salt

19

Sources of sodium

Cheese, tinned foods, ready meals, bacon, bread, savoury snacks, smoked fish, salted nuts

20

What happens if you are deficient in sodium?

Muscle cramps

21

What happens if you have too much sodium?

It's common.
Increased blood pressure - risk of a stroke or heart attack

22

Phosphorous DRV

Male: 775mg
Female: 625mg

23

Functions of phosphorous

- maintaining bones and teeth
- releasing energy from food

24

Sources of phosphorous

Red meat, dairy foods, fish, poultry, bread, brown rice, oats, beans, lentils

25

What happens if you are deficient in phosphorous?

Phosphorous is in so many foods you are unlikely to be deficient

26

What happens if you have too much phosphorous?

Reduced amount of calcium meaning bones are more likely to fracture

27

Iodine DRV

130mcg/d

28

Functions of iodine

- making the hormone thyroxin which maintains a healthy metabolic rate

29

Sources of iodine

Red meat, cereals, grains, seafood, shellfish

30

What happens when you are deficient in iodine?

Main cause of goitre (- swelling of the thyroid gland - rare in the uk)

31

What happens if you have too much iodine?

Affects the thyroid gland, can lead to weight gain

32

Which nutrient does calcium compliment?

Vitamin D

33

Which nutrient does iron compliment?

Vitamin C