Vitamins and Minerals - Food

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What is the function of iron in the body?
Carry oxygen around the body, make hemoglobin, resistance to infection and help with healing
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What is the effect of deficiency of iron?
Anemia, lack of concentration, liver damage, tiredness, low immune system
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What is the effect of excess of iron?
Kidney damage
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What are food sources of iron?
Liver, red meats, leafy greed vegetables, pulses, nuts
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What is the function of sodium in the body?
Regulate bodily fluids, prevent nerve and muscle damage
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What is the effect of excess of sodium?
High blood pressure, heart disease
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What are food sources of sodium?
Salt used in cooking, canned foods, ready meals, breakfast cereals
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What is the function of zinc in the body?
Aid the production of enzymes, help growth and development, help to strengthen the immune system
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What is the effect of excess of Zinc?
Hinder copper and iron absorption in the body
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What is the effect of deficiency of Zinc?
This can lead to stunted growth
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What are food sources of zinc?
Meat and dairy products
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What is the function of iodine in the body?
Help proper functioning of the thyroid gland
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What is the effect of deficiency of iodine?
Goitre
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What is the effect of excess of iodine?
Bad functioning of the thyroid
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What are food sources of iodine?
Milk and seafood
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What is the function of phosphorus in the body?
Aid the absorption of calcium, an essential part of the composition of cells, help with the release of energy in the body, regulating protein activity
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What is the effect of excess of phosphorus?
Upset the phosphorus/ calcium balance, bone demineralisation
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What are food sources of phosphorus?
Milk, cheese, meats, fish and eggs
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What is the function of chloride in the body?
Helps the balance of bodily fluids, essential part of digestive fluids
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What is the effect of excess of chloride?
Increase of blood pressure, build up of fluid within the kidney, kidney disease
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What are food sources of chloride?
Table salt, vegetables (seaweed), tomatoes, lettuce, main ingredient of salt substitutes
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What is the function of calcium in the body?
Ensure that peak bone mass is reached, prevent osteoporosis, smooth functioning of muscles
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What is the effect of excess of calcium?
Bone demineralisation, excreted in urine (calcification)
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What is the effect of deficiency of calcium?
CHD
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What are food sources of calcium?
Poppy seeds, dairy, eggs, almonds
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What are the fat soluble vitamins?
Viatmins A, D, E, K
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What are the water soluble vitamins?
B1, B2, B3, B6, B12, folate, Vitamin C
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What is the function of vitamin K in the body?
Makes proteins which cause blood to clot when you are bleeding, involved in making body proteins for your blood, bones and kidneys
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What are food sources of vitamin K?
Broccoli, collards, soy beans, turnip/ beet greens and dark green leafy b
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What is the function of vitamin E in the body?
Helps to maintain a healthy immune system, acts as an anti oxidant and protects cells from damage
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What are food sources of vitamin E?
Vegetable oils, wheat germ, avocados, sunflower seeds, leafy green vegetables, some nuts
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What is the function of vitamin D in the body?
Helps the body to absorb calcium and phosphorus, deposits calcium and phosphorus in the bones and teeth, helps keep immune system healthy and fight infection
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What are food sources of vitamin D?
Some fish, eggs, cream, milk ,fortified margarine, soy and rice
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What is the function of vitamin A in the body?
Helps vision day and night, protects you from infection by keeping skin and body healthy, promotes growth and development
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What are food sources of vitamin A?
Liver, milk, carrots, some fish, cheese
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What is the function of vitamin B1 in the body?
Helps with energy production
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What is another name of Vitamin B1?
Thiamin
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What are the effects of deficiency of vitamin B1?
Anxiety, depression, growth retardation, fluid retained in tissue (swelling),beri beri
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What are food sources of vitamin B1?
Whole grains, pork, seeds, enriched grains, dried beans, liver, nuts
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What is another name of Vitamin B2?
Riboflavin
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What is the function of vitamin B2 in the body?
Helps with energy production, helps body to use other B vitamins,
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What are food sources of vitamin B2?
Mushrooms, Fish, peanut butter, poultry, meat, whole/enriched grains
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What is another name of Vitamin B3?
Niacin
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What is the function of vitamin B3 in the body?
Helps the body to use fat, protein and carbs to produce energy, helps enzymes to to properly within the body
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What are the effects of deficiency of vitamin B2?
Failure to grow, conjunctivitus, skin disorders, swelling of the toungue, sore mouth and lips
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What are the effects of deficiency of vitamin B3?
Pellagra - Dermatitis, dementia and dirrohea
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What is another name of Vitamin B6?
Pryidexin
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What is the function of vitamin B6 in the body?
Helps the body to make and use protein and glycogen, helps to form hemoglobin which carries oxygen in the blood
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What are the effects of deficiency of vitamin B6?
Anemia
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What are food sources of vitamin B3?
Mushrooms, fish, peanut butter, whole grains, meat and poultry
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What are food sources of vitamin B6?
Potatoes, instant oatmeal, soybeans, bananas, meat, fish, nuts, liver, sunflower seeds, 100% bran
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What is another name of Vitamin B12?
Cobalamin
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What is the function of vitamin B12 in the body?
Works with folate to make DNA, Helps to make healthy blood cells, helps to keep nerves working properly
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What are the effects of deficiency of vitamin B12?
Anemia where red blood cells are enlarged
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What are food sources of vitamin B12?
Milk, fortified soy, eggs, cheese, meat, liver, yogurt, fish, poultry
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What is another name of Fotate?
Folacin or folic acid
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What is the function of folate in the body?
Helps to revise and maintain DNA and cells, helps to make red blood cells and prevent anemia, lowers the risk of having a baby with birth defects like spina bifida
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What are food sources of folate?
Soy beans, lentils, liver, asparagus, bread, cooked spinach, sprouts, enriched pasta
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What is the function of vitamin C in the body?
May help to prevent cell damage and reduce risk or certain cancers and heart disease etc., helps healing cuts an dwounds, keeps gums healthy, keeps immune system healthy, increases iron in the body and helps to absorb from some foods
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What are food sources of vitamin C?
citrus fruits, peppers, broccoli, dark leafy green vegetables
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What is the effect of deficiency of iron?

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Anemia, lack of concentration, liver damage, tiredness, low immune system

Card 3

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What is the effect of excess of iron?

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Card 4

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What are food sources of iron?

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Card 5

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What is the function of sodium in the body?

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