Page 26 - NEA NEWHERE FLIPBOOK

NUTRITION MINERALS
Macro Minerals
Trace Minerals
Sodium
Copper
Potassium
Zinc
Calcium
Iron
COPPER
SODIUM
IRON
ZINC
Minerals
are micronutrients needed in in in small amounts by the body to support a a a a a a a range of functions functions The main functions functions are to help metabolise food for for energy grow strong bones and and teeth as as well as as controlling body fluids (and therefore blood pressure) We only need minerals in in in tiny amounts usually expressed as milligrams (mg) or or micrograms (mcg or or ug) One microgram is one one millionth of of a a a a a a a gram gram gram and and one one thousandth of of a a a a a a a milligram POTASSIUM
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Potassium
is essential for water and and electrolyte balance and and the proper functioning of cells cells including nerve cells cells Potassium
works with sodium to balance fluids which in turn controls blood pressure It is present in a a a a variety of fruits and vegetables such
as as as as bananas dried fruit and berries as as as as well as as as as potatoes Brussels sprouts broccoli and parsnips It can also be found in fish chicken turkey beef and coffee If potassium deficiency is caused by malnutrition it it it can cause a a a a a a condition called kwashiorkor A deficiency in potassium can also cause heart failure!
SODIUM
Copper
is is is is essential for the the synthesis of collagen This is is is is found in in in in in connective tissue which is is the main supporting and binding tissue of the body Copper
is is also needed for healthy muscle tone and and function and and so plays a a a a a a vital role in the heart Copper
deficiency can lead to heart failure The richest dietary copper sources include shellfish seeds and nuts organ meats wheat- bran cereals whole-grain products and chocolate ZINC
Zinc
helps an an enormous range of enzymes to do their job particularly enzymes involved in in growth and development of nerves Zinc
is also necessary for blood clotting wound healing and thyroid function Zinc
deficiency has been linked to male infertility because zinc is necessary for sperm maturation Fortunately zinc is widely available in in foods such
as meat dairy foods eggs shellfish pulses whole grain cereals white bread and and breakfast cereals Like iron the rate and and amount of zinc absorption varies enormously In particular high fibre diets inhibit absorption of zinc Yeast in in in bread counteracts this but
it still remains a a a a a a problem where flat bread is a a a a a a routine part of the the the diet diet High amounts of zinc in in in the the the diet diet can also inhibit the the the amount of copper the body can can absorb The can can lead to anaemia and bone weakness IRON
Iron
is an an important component of the protein haemoglobin that transports oxygen around our body It is also involved in in fin the final stages of of the extraction of of energy from food This is is why iron deficiency can lead to lethargy and fatigue It is the most common micronutrient deficiency worldwide The RI for for iron for for females is approximately 50% greater than for men (iron is the only example where the RI for for women is greater than that for for men) There are two types of iron iron ferrous (haem iron) and ferric (non- haem iron) Ferrous iron iron is easier to absorb Iron
from rneat and other animal products is ferrous and therefore much more easily absorbed than iron from legumes whole grains dried fruits and nuts that is in in the ferric form Vitamin C can help iron absorption considerably as vitamin C converts ferric iron from plant sources into the more easily absorbable ferrous form Fortunately vegetarian diets are naturally high in in vitamin C so this should not pose any problems ACTIVITY
Make a a a a a a a collage of foods that each vitamin and mineral is found in in Add to your collage key words relating to each vitamin/mineral function Sodium
is unique amongst vitamins and minerals because we routinely eat too much of it rather than struggling to to obtain enough Sodium
has many functions in the body particularly regulation of water balance The problem with sodium is that it it dissolves easily in blood blood The dissolved sodium makes blood blood a a a lot more concentrated than the fluid inside cells This causes water to to be drawn out of cells and into the the bloodstream increasing the the amount of blood the the heart has to pump around and therefore raising blood pressure We only need around 3g of sodium per
day however it estimated that we we consume around three or four times more than this in the UK There a a a re re re many hidden sources of salt in in our diet For example bread baked beans most tinned vegetables processed foods cooked meats sauces crisps pickles takeaway meals etc It is likely that we get more than enough salt without adding it it to our meals CALCIUM
Calcium
is needed for a a a a range of functions in the human body such
as muscle muscle contraction (including cardiac muscle) the secretion of of hormones and nerve transmission It is is also one one of of the main components of strong healthy bones Bone acts as the body’s reservoir of of calcium calcium When levels of of calcium calcium in blood drop calcium will be taken from the the the bones to support the the the other functions the body needs it for Blood concentrations must therefore be kept at a a a constant high level Calcium
is present in in many foods the richest sources being dairy products such
as yoghurt milk cheese and cream As these foods are also sources of saturated fat fat people on
a a a a a a a a low fat fat diet may
not consume enough calcium in in their diet Interestingly low fat versions of all these foods have the the same calcium content or in in some cases even higher Vitamin D supports the absorption of calcium from the gut so it is important to consume enough vitamin D rich foods also to work with calcium Obtaining sufficient calcium from a a a a a vegan diet (where dairy products are not eaten) may
again be a a a a a a a a problem as calcium in in most plant sources is not absorb-able High protein intakes also inhibit calcium absorption In fact taking any of the minerals as single supplements has considerable knock on
on
on
effects on
on
on
the role of other minerals e e e e e g g calcium inhibits magnesium uptake POTASSIUM
MINERALS
CALCIUM
COPPER