required in relatively large amounts
(eg. calcium and sodium)
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what are trace minerals?
required in very small amounts
(eg. iron and zinc)
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sources of calcium
milk
cheese
eggs
leafy greens
yoghurt
sardines
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RDA of calcium
children and adults: 800mg
pregnant and teens: 1,200mg
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functions of calcium
strong teeth and bones
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deficiency disease
rickets in children
osteoporosis in adults
tooth decay
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what is rickets?
Rickets is the softening and weakening of bones in children
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what is Osteoporosis?
Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall.
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What inhibits the absorption of calcium?
1. lack of vit D (needed to absorb).
2. Tannis in tea bind with calcium.
3. Excess fibre binds to calcium.
4. Excess fat binds to calcium.
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What helps calcium absorption?
1. Vitamin D.
2. Eating foods high it vitamin C.
3. Oestrogen
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Sources of iron?
lean meat
bread
leafy green vegetables
cereal
seafood
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Functions of iron?
provides oxygen
supports muscle metabolism
healthy connective tissue
necessary for physical growth
neurological development
heathy cells
hormones
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RDA of iron?
Children and adult males- 10mg
Teens and adult females- 14mg
Pregnant and lactating women- 15mg
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Deficiency disease?
Anemia
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What helps absorb iron?
1. Haem iron and nonheme iron together increase non heme iron absorption.
2. Foods high in vitamin C.
3. HCL in stomach chemically changes iron to be easier to absorb.
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What is anemia?
It is a condition in which you lack enough healthy red blood cells to carry adequate oxygen to your body's tissues. Having anemia can make you feel tired and weak.
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What stops iron from being absorbed?
1. Tannis present in coffee bind to iron
2. Excess fiber binds to iron
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Sources of zinc?
meat
pulses
seafood
milk
seeds
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RDA of zinc?
Children- 4-7mg
teens and adults- 7-10mg
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Functions of zinc?
fat, carbohydrates and protein absorption
heal wounds
healthy skin and hair
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Deficiency disease?
tiredness and irritability
bad wound healing
hair loss
dry skin
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Sources of Iodine?
Meat
Milk
Cod liver oil
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Functions of Iodine?
normal growth
hormones
regulates metabolism
prevent swelling (lymphatic system)
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RDA of Iodine?
Children- 10-100ug
Teens and adults- 120-130ug
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Deficiency disease?
reduced BMR
risk of obesity
stunted or delayed physical growth
stunted or delayed mental growth
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