Vitamins And Minerals Flashcards
(29 cards)
What does red blood cells carry which does what
Oxygen which releases energy
What is iron needed to prevent
Anaemia
What does lack of iron make you look and feel like
Tired and pale
What is haem iron
Similar to iron in the blood and is easy to absorb
What is non haem iron
It cannot be absorbed easily unless iris eaten with a food containing vitamin C
List 5 examples of haem iron
Beef, lamb, pork, fish, poultry
List 6 examples of non haem iron
Pulse, bread, dark green leafy vegetables, dried fruit, fortified cereals, eggs
What is iron needed to form and what does it give us
Iron is needed to form haemoglobin
Gives us healthy red blood cells
What does vitamin C help absorb
Non - haem iron
What does this boast and what minor infections does it avoid
The immune system
Colds and flu
What type of vitamin is vitamin C
Antioxidant vitamin
What serious diseases does vitamin C prevent
Coronary heart diseases and cancer
List 5 foods high in Vitamin C
Broccoli, citrus fruits, berries, cauliflower, peppers
How many portions of fruit and vegetable is needed every day
5 - 7
List 5 different ways to include fruit in your diet
Smoothie, salad, banana on toast, strawberry on waffle and apple crumble
What is needed to form strong bones and teeth in children and adolescent
Calcium
When are the bones at their fasted growing rate
During the teenage years
How much is 1 portion of milk, yogurt, cheese
Milk - 200ml - 250ml
Yogurt - 175g
Cheese - 50g
List 4 other food containing sources of calcium
Dark green leafy vegetables
Nuts
Tinned fish (including the bones in them)
White bread (it is fortified with calcium)
What is vitamin D known as
The sunshine vitamin
What happens under the surface of our skin when a UV light hits it
A chemical reaction occurs
What is the function of vitamin D
To absorb and use calcium
What types of food is vitamin C found in
Fatty foods
List 4 sources of vitamin D
Oily fish
Dairy products
Egg yolk
Butter and fortified spreads
