Minerals & Water
Food Preparation & Nutrition: AQA GCSE, topic 2.2.3
Minerals - Calcium and Iron
To maintain a healthy diet, we need small quantities of minerals, which are chemical elements, and trace elements. Minerals support chemical reactions in the body.
Calcium
- Some of the foods we get calcium from are yoghurt, leafy green vegetables, cheese, canned fish and milk.
- We need calcium to maintain strong teeth and bones. We also need calcium to maintain healthy nerves and muscles to support blood clotting.
Excess and too little calcium
- Excess:
- The body stores any excess calcium in organs, such as the kidneys. Excess calcium in the kidneys can increase the risk of developing kidney stones and cause the kidneys to stop working.
- Too little:
- Weakened bones and teeth.
- Bending of bones.
- Slowed blood clotting.
- Children that don't get enough calcium can develop rickets or osteoporosis from having weaker bones.
Iron
- We get iron from red meat, liver, kidney, dark green vegetables (such as watercress), wholemeal bread, egg yolk etc.
- Iron is an important part of haemoglobin, which makes red blood cells red.
Excess and too little iron
- Excess (poisonous):
- Constipation.
- Feeling nauseous.
- Stomach cramps.
- Too little:
- Iron deficiency anaemia.
- Pale skin.
- Fatigue.
Minerals - Sodium and Phosphorus
To maintain a healthy diet, we need small quantities of minerals, which are chemical elements, and trace elements. Minerals support chemical reactions in the body.
Sodium
- We get sodium chloride (salt) from most of the foods we eat. For example, bacon, stock cubes, ham, salted butter. Lots of people choose to add it to foods too.
- Salt supports nerve and muscle function. Salt also helps to monitor the body's water content.
Excess and too little sodium
- Excess salt in the diet is unhealthy. Symptoms include cardiovascular disease and high blood pressure.
- People can experience nausea and muscle cramps if they take in too little salt.
Phosphorus
- We get phosphorus from foods that contain lots of protein, like dairy products, beef and salmon.
- We need phosphorus to develop strong teeth and bones and for making cell membranes (particularly in the brain).
Excess and too little phosphorus
- Excess phosphorus can make calcium absorption more difficult.
- Symptoms of having too little phosphorus include painful bones and weakened muscles.
Test yourself on Minerals & Water
Which of these minerals strengthens our teeth?
Which of the following conditions is NOT caused by calcium deficiency?
Why do we need to consume salt?
Cardiovascular disease and high blood pressure are symptoms of consuming too much of which mineral?
Cramp is a symptom of consuming too little of which mineral?