Micronutrients (vitamins and minerals) Minerals Minerals are micronutrients – they are needed in the diet in small amounts. The minerals you will study are: Calcium Iron Sodium Fluoride Iodine Phosphorus

Calcium Vit D helps the absorption of calcium in the body Function: Needed for Strong bones and teeth, Controlling muscle contractions including heartbeat Ensuring blood clots normally Sources: bread, fortified cereals, milk, cheese, soya beans, tofu, green leafy vegetables, nuts Deficiency: rickets in children and osteoporosis in adults. Excess: stomach pain and diarrhoea. DRV: Age Males Female 4 years 450mg 10 years 550mg 14 years 1000mg 800mg Adults 700mg Older adults (50+)

Iron Iron is stored in the liver Absorption: Iron from animal sources – haem iron – easily absorbed Iron from vegetables – non-haem iron – more difficult to absorb To improve absorption, eat iron-rich foods with Vit C rich foods and drinks: fresh fruits(especially citrus fruits), fruit juice, vegetables such as peas, tomatoes, broccoli, pepper, cabbage, Brussels sprouts, cauliflower, courgettes, spinach Function: Needed for Making red blood cells, which carry oxygen around the body Sources: liver, meat, beans, nuts, green leafy vegetables, fortified cereals, dried fruit, egg yolk.

Deficiency: A very common nutritional problem Iron deficiency anaemia with the following symptoms: tiredness, dizziness, shortness of breath during exercise, pale appearance, brittle nails and cracked lips Excess: constipation, feeling sick, stomach pain DRV: Age Males Females 4 years 6.1mg 10 years 8.7mg 14 years 11.3mg 14.8mg Adults Older adults (50+)

Sodium/Salt Advice from the government: people of all ages need to reduce salt intake Salt is often hidden in processed foods Function: Keep the water level in the body balanced Sources: cheese, bacon, bread, salted nuts, crisps/savoury snacks, ready meals, tinned soup, smoked fish Deficiency: May result in muscle cramps Excess: High blood pressure which may lead to strokes and heart attacks DRV: Age Amount per day Up to 12 months Less than 1g 1 – 3 years 2g 4 – 6 years 3g 7 – 10 years 5g 11 years and adults 6g

Fluoride Not found in many foods. Is added to the water supply in many places through a process called fluoridation. Function: Helps to prevent tooth decay by strengthening tooth enamel Keeps bones healthy Sources: drinking water, seafood and fish where the bones are eaten like sardines, tea Deficiency: tooth decay is more common Excess: staining and pits on the teeth DRV: Teenagers = 2 mg, Females 3mg, Males = 4 mg

Iodine An essential part of the hormones produced by the thyroid gland in the neck Function: Making the hormone thyroxine, which maintains a healthy metabolic rate. Sources: red meat, fish and other seafood, cereals, grains Deficiency: a swelling of the thyroid gland – a goitre Excess: taking high doses for a long time can affect the thyroid gland and may lead to weight gain DRV: per day Age Males Females 4 years 100mcg 10 years 110mcg 14 years 130mcg Adults 140mcg Older adults (50+)

Phosphorus Present in all body cells. Stored mostly in bones and teeth (made from a combination of calcium and phosphorus) Function: Maintaining bones and teeth Releasing energy from food Sources: red meat, dairy foods, fish, poultry, bread, brown rice, oats beans lentils Deficiency: very unlikely as found in many foods Excess: may lead to lower calcium levels, which could cause bones to fracture DRV: Age Males Females 4 years 350mg 10 years 450mg 14 years 775mg 625mg Adults 550mg Older adults (50+)