1. 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

2. 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+)

3. 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.

4. 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+)

5. 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

6. 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

7. 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+)

8. 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+)