Vitamins Flashcards
(29 cards)
What are the 2 functions of iron
.To form haemoglobin so it can make healthy red blood cells and then these Carry o2 around the body to help release energy
. It also helps prevent anaemia which makes you tired and pale
What are the 2 types of iron found in the food
Haem iron and non-haem
What is the difference between haem and non haem iron
Haem is the same as the iron found in our body and easily absorbed and non haem cannot be absorbed by the body unless eaten with vc
Haem and non haem iron are found where
Haem is found in animals eg. Beef, chicken and lamb while non haem is found in plants like leafy greens, seeds and lentils
What does vitamin c do
It helps absorb iron, it boosts the immune system and it is an anti- oxidant vitamin which helps protect the body against serious diseases
Where is vitamin c found
Only in fruit and veg eg. Oranges, kiwis, broccoli Brussels sprouts peppers
How many portions of fruit a day should you have a day
5
What are the 2 functions of calcium in the body
To maintain bones and teeth in adults and to form strong bones and teeth and children
What is the best time to build strong bones
Teenage years as the bones are growing fast
What foods are the best source of calcium?
Dairy products
Which foods contain the most calcium per serving?
Milk, 300 mg yoghurt, 260 mg and cheese, 210 mg
What non dairy products contain the most calcium
Nuts, seeds, broccoli and kale
What is vitamin d also known as
Sunlight vitamin because when the sunlight hits our skin it causes a chemical reaction which helps the body make its own vitamin d
What is the function of vitamin D in the body?
It helps the body to absorb and use calcium
What foods is vitamin d found in
it is found in fatty foods like oily fish, egg yolks and red meat
What is the name of the disease that occurs in elderly women when calcium leaves the bones
Osteoporosis
What is the name of the bone disease that occurs in kids who are deficient in calcium
Rickets
What is the name of the disease that occurs because of a lack in protein
Kwashiorkor
What is the name that occurred to pirates because they had no stored fruit and veg
Scurvy
What is the proper name for vitamin d
Calciferol
What are the 5 main nutrient groups
Carbs protein fat vitamins and minerals we also need sugars and dietary fibre
What percentage of the human body is water
70%
How much water should you drink a day
6-8 glasses/ 2 litres
What are 4 symptoms of dehydration
Thirsty, tired, dry mouth, headache
