1) Needed for production of red blood cells. 2) Nutrient for growth & repair. 3) Vital for transporting oxygen around the body 4) helps energy production.
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What are the main sources of iron?
Liver, spinach, red meat, chick peas, lentils, leafy green veg.
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Names the effects of deficiency of iron.
Anaemia, pale look, fatigue, short of breath.
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Name the functions of calcium.
1) maintain healthy bones and teeth. 2) regulates muscle contractions (heart beat) 3) ensures that blood clots normally.
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What are the main sources of calcium?
Bread, milk, cheese, green veg and fish with edible bones (sardines).
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Name the effects of deficiency of calcium.
Rickets, low bone density, osteoporosis.
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Name the functions of phosphorus.
1) Involved in reactions that turn chemical energy from food into work, and storing energy into muscles. 2) building and maintenance of teeth and bones.
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What are the main sources of phosphorus?
Meat, milk, fish, beans and fruit.
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Name the effects of deficiency.
Although very rare, rickets, low bone density, and osteoporosis.
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Name the function of iodine.
Produce hormones in thyroid gland that controls the rate of metabolism.
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What are the main sources of iodine?
Sea food, green veg and milk.
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Name the effects of deficiency for iodine.
Swollen thyroid (goitres) and hypothyroidism.
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Name the functions of zinc.
1) Sperm production 2) Growth 3) Healing of wounds 4) Blood Clotting
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What are the main sources of zinc?
Meat, eggs, peas and beans, cereal, nuts and milk.
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Name the four FAT SOLUBLE VITAMINS
Vitamin A, Vitamin D, Vitamin E and K.
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Functions of Vitamin A.
1) Growth and maintenance of cells 2) Night vision improved 3) aids development of cell structure, bones and teeth.
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Main sources of Vitamin A
Liver, eggs, cheese, milk, carrots.
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Deficiency of Vitamin A
Poor night vision
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Functions of Vitamin D
1) helps chemical reactions involved in absorbing calcium from food - helps build and maintain bones and teeth. 2) helps nerve tissue and muscles to work.
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Main sources of Vitamin D.
Oily fish, margarine, sunlight on skin.
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Deficiency of Vitamin D.
Rickets, Osteomalacia (softening of bones).
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Functions of Vitamin E
1) Slows down damage to cells 2) helps build red blood cells
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Main sources of Vitamin E
Vegetable oils, nuts and whole grain foods.
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Deficiency of Vitamin E
Anaemia
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Function of Vitamin K
Helps produce blood clotting proteins
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Main sources of Vitamin K
Green leafy veg, eggs and pork.
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Deficiency of Vitamin K
Failure of blood clotting.
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Name the six WATER SOLUBLE VITAMINS
Vitamin B1, B2, B3, B9, B12 and C.
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Function of Vitamin B1
Helps reaction that releases energy from carbs in muscles and nerve cells.
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Main sources of B1.
Liver, kidney, whole-grain foods, peas, beans and cereals.
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Deficiency of B1.
Beri Beri (affects cardiovascular system)
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Functions of B2
1) Helps reaction that releases energy from carbs 2) regulates hormone production 3) Maintains nerve cells, eyes and skin
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Main sources of B2
Meat, fish, poultry, peas, beans and whole-grain foods.
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Deficiency of B2
Mouth Sores
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Functions of B3
1) Enzyme reactions helped that release energy from fats and carbs 2) helps nerve production 3) helps production of sex hormones
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Main Sources of B3
Meat, poultry, fish, peas and beans, whole-grain foods.
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Deficiency of B3
Pellagra (skin darkens and becomes scaly)
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Functions of B9
1) Helps build body cells 2) Helps build nucleic acids including DNA
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Main sources of B9
Liver, leafy veg, peas and beans, nuts.
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Deficiency of B9
Anaemia, and Spina Bifida
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Functions of B12
1) Helps the functioning of the brain and nervous system 2) helps formation of red blood cells
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Main Sources of B12
Fish, Meat, Poultry, eggs and milk.
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Deficiency of B12
Anaemia, and weight loss
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Functions of Vitamin C
1) produces adrenaline 2) maintenance of health bones, teeth, gums and blood vessels 3) wound healing
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Deficiency of Vitamin C
Scurvy
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Sources of Vitamin C
Citrus fruits
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Other cards in this set
Card 2
Front
1) Needed for production of red blood cells. 2) Nutrient for growth & repair. 3) Vital for transporting oxygen around the body 4) helps energy production.
Back
Name the functions of Iron.
Card 3
Front
Liver, spinach, red meat, chick peas, lentils, leafy green veg.
Back
Card 4
Front
Anaemia, pale look, fatigue, short of breath.
Back
Card 5
Front
1) maintain healthy bones and teeth. 2) regulates muscle contractions (heart beat) 3) ensures that blood clots normally.
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