Minerals

• Macro minerals

  required in large amounts eg calcium, phosphoru, potassium and sodium
• Trace minerals 


  required in small amounts eg iron, zinc, iodine, fluorine
• Calcium sources

  Milk, cheese, yogurt, leafy greens
• Biological functions of calcium

  Aids formation of strong bones, assists blood clotting, aids normal muscle contraction
• Effects of deficiency calcium

  Increased risk of bone disease- rickets, osteoporosi, osteomalacia and tooth decay.

  slow blood clotting
• Assist calcium absorption

  Vitamin D
• Hinder of calcium absorption

  Excess fibre, excess fat
• Haem iron

  Easily absorbed by the body
• Non haem iron

  Not easily absorbed
• Sources of haem iron

  Red meat

  offal

  poultry
• Sources of non haem iron

  Cereals

  pulses

  eggs

  Leafy greens
• Biological functions of iron

  makes red blood cells and forms hemoglobin which is responsible for carrying oxygen around the body
• effects of iron deficiency

  anaemia due to lack of haemoglobic and red blood cells, causing reduction in oxygen levels in blood.
• Anaemia symptoms

  Tiredness

  pale skin

  dizziness
• assist iron absorption

  Consuming non haem and haem iron helps non haem absorption

  Eating vit c with non haem changes it to haem iron
• Hinder iron absorption

  Excess dietary fibre

  twnnis in tea and coffee
• Zinc sources

  Meat

  eggs

  seafood

  milk

  Pulses and seeds
• Zinc biological functions

  Aids metabolism of fats carbs and protein to release energy

  helps healing wounds and repair of tissue

  healthy skin and hair
• Effects of zinc deficiency

  Tiredness and irritability

  impaired wound healing

  hair loss ans dry skin
• Iodine sources

  Seafood

  milk

  meat
• Biological functions of iodine

  Aids manufacture of thyroxine in thyroid gland which regulates metabolism

  essential for normal growth
• Effects of iodine deficiency

  Reduced BMR increasing risk of obesity

  stunted growth

  enlargement of thyroid gland in neck
• Sodium sources

  Table salt

  white bread

  cheese
• Sodium biological functions

  Regulates blood pressure

  supports healthy nerve activity

  aids normal muscle contraction
• Effects of sodium deficiency

  low blood pressure

  delayed nerve impulses

  muscle fail to relax after contraction
• Potassium sources

  Milk

  meat

  banana
• Biological functions potassium

  Aids metabolism of carbs and protein to release energy

  Supports healthy nerve activity
• Effects of potassium deficiency

  Tiredness and irritability

  Delayed nerve impulses

  muscles fail to relax after contraction