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NUTRITION, why we need?, Food, Deficiency·, Why we need? - Coggle Diagram
NUTRITION
Anjalee: Selenium & Zinc
Selenium
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Selenium is a mineral found in soil and naturally appears in water and some foods. However, people only need a very small amount of selenium for it to perform its key functions in the metabolism.
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Calcium, Iron and Vitamin D
Iron
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Good sources of iron includes: liver, red meat, beans, nuts, dried fruit, fortified breakfast cereals, soy bean flour
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Too much iron causes: constipation, being sick and stomach pain
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Calcium
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Regulates muscle contractions, including the heartbeat
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Lack of calcium leads to: rickets, osteomalacia, osteoporosis
Sources of calcium includes: dairy foods, green leafy vegetables, soya drinks, anything made from fortified flour, fish with edible bones
Vitamin D
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Lack of vitamin D causes bone deformities, e,g. rickets
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Vitamin D can be found in the following foods: oily fish, red meat, liver, egg yolks, fortified foods
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Phosphate & cobalt
Why we need them?
Phosphate
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Plays a vital role in the formation of DNA, RNA, and ATP.
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Phosphate deficiency:
Weak and brittle bones (osteomalacia)
Impaired growth and development in children
Muscle weakness and fatigue
Loss of appetite
Anemia
Nerve and neurological problems
Poor dental health
Metabolic abnormalities
Cobalt deficiency:
Vitamin B12 deficiency-related symptoms, such as:
Megaloblastic anemia (characterized by large, immature red blood cells)
Fatigue and weakness
Nerve damage and neurological symptoms (tingling, numbness, difficulty walking)
Memory problems and cognitive difficulties
Mood changes and depression
Digestive issues
Glossitis (inflammation of the tongue)
Impaired immune function)
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Sodium & iron
Sodium
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Recommended Daily Amount:
The recommended daily intake varies by age, health, and lifestyle, but generally, it's about 2,300 mg per day for adults.
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Consequences of Deficiency: Hyponatremia: A lack of sodium can lead to hyponatremia, characterized by headaches, confusion, seizures, and fatigue.
Dehydration and Low Blood Pressure: It may also result in dehydration and low blood pressure.
Food sources
Cheese, Olives, and Pickles: Also good sources.
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Oxygen Transport: Iron is a component of hemoglobin in red blood cells, transporting oxygen throughout the body.
Energy Production: Essential for energy metabolism.
Anemia: Iron deficiency can lead to anemia, causing fatigue, weakness, and pale skin.
Impaired Cognitive Function: It can also affect cognitive function, especially in children and pregnant women.
Red Meat and Poultry: Rich in heme iron, which is more easily absorbed.
Beans, Lentils, and Spinach: Non-heme iron sources.
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Recommended Daily Amount:
Varies based on age, sex, and life stage. For example, adult men need about 8 mg/day, while women need 18 mg/day (increasing during pregnancy).
Olivia
potassium
The source of potassium
Fruits: Bananas, oranges, kiwis, avocados, melons (such as cantaloupe and honeydew), and apricots are rich in potassium.
Vegetables: Spinach, broccoli, potatoes (with the skin), sweet potatoes, tomatoes, peas, and Brussels sprouts are all good sources of potassium.
Legumes: Beans, lentils, and peas are not only excellent sources of protein and fiber but also provide a significant amount of potassium.
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Why do we need it?
Blood Pressure Regulation: It promotes vasodilation, the widening of blood vessels, which helps to lower blood pressure.
Proper Nervous System Function: transmission of nerve impulses, enabling the communication between nerve cells throughout the body
Electrolyte balance: regulate the movement of fluids and nutrients in and out of cells, ensuring proper cellular function
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