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Calcium/iron
Term | Definition |
---|---|
Calcium sources | •Milk •Cheese •Yogurt •Leafy green vegetables •Tinned fish e.g. tinned sardines •Sesame seeds |
Calcium Functions | • Helps the formation of strong bones & teeth • Assists blood clotting • Aids normal muscle contraction |
Calcium Deficiencies | • Rickets, osteomalacia, osteoporosis, tooth decay • Slow blood clotting • Muscle spasms & cramps |
Factors increasing absorption of calcium | • Vitamin D: (controls absorption of calcium into blood) • Vitamin C: (provides acid environment to help absorption) • Phosphorus: (makes calcium easier to absorb) • Parathormone: (controls level of calcium in blood, helping absorption) |
Factors reducing absorption of calcium | • Phytic acid(combines with calcium reducing absorption) • Oxalic acid(in rhubarb, combines with calcium reducing absorption) • Excess dietary fibre(binds to calcium reducing absorption) • Tannins in tea & coffee(binds to calcium reducing absorption) |
Calcium reference intake | Reference intake •Children: 800mg • Adolescents: 1200mg • Adults: 800mg • Pregnant women: 1200mg |
Iron: Haem Iron sources | Easily absorbed by body Ferrous state • Red meat • Liver • Chicken • Black pudding |
Iron: Non-Haem Iron | Not easily absorbed by body Ferric state • Leafy green vegetables • Pulse vegetable • Eggs •Whole cereals •Oily fish |
Iron Functions | • Produces haemoglobin, in red blood cells which carries oxygen around the body • Forms part of myoglobin, which carries oxygen to the muscles for energy • Works with enzymes to release energy |
Iron Deficiencies | •Anaemia: tiredness, pale skin, irritability, dizziness • Muscle fatigue for an athlete • Body has less energy |
Factors increasing absorption of Iron | • Eating haem & non haem together: (e.g. beef & broccoli) • Vitamin C (changes non haem ferric iron to ferrous iron, which is easier to absorb) • Hydrochloric acid in stomach(provides an acid environment which changes ferric to ferrous iron) |
Factors reducing absorption of Iron | • Phytic acid(combines with iron reducing absorption) • Oxalic acid (in rhubarb & spinach, combines with iron reducing absorption) • Excess dietary fibre (binds to iron reducing absorption) • Tannins in tea & coffee(binds to iron reducing absorption) |
Iron reference intake | •Children & adult males: 10mg • Adolescents & adult females: 14mg • Pregnant & lactating women: 15mg |