Essential Dietary Minerals – Sources, Functions & Deficiency Symptoms

A comprehensive set of Question-and-Answer flashcards covering eight essential dietary minerals, including their primary functions, common food sources and deficiency symptoms.

Which mineral is responsible for forming haemoglobin in red blood cells?

Iron

Name two common dietary sources rich in iron.

Meat (especially red meat), eggs, legumes and green leafy vegetables.

What are the typical symptoms of iron deficiency?

Anaemia and fatigue.

Which mineral is crucial for building bones and teeth as well as muscle contraction and nerve function?

Calcium

List two good dietary sources of calcium.

Dairy products and leafy green vegetables (e.g., kale, spinach).

What health issues can arise from calcium deficiency?

Bone degeneration and nerve/muscle malfunction.

Which mineral maintains fluid balance and supports nerve and muscle function?

Sodium

Identify a common dietary source of sodium.

Table salt or processed foods.

State two symptoms of sodium deficiency.

Muscle cramps, nausea or confusion.

Which mineral helps make thyroid hormones?

Iodine

Give one dietary source of iodine.

Seafood or iodised salt.

What condition can result from iodine deficiency?

Goitre or hypothyroidism.

Which mineral supports immunity, wound healing and growth?

Zinc

Name two dietary sources of zinc.

Meat and seafood (e.g., oysters) or whole grains and legumes.

What are the consequences of zinc deficiency?

Inadequate growth and poor wound healing.

Which mineral is needed for bone and teeth formation and is a key component of ATP energy metabolism?

Phosphorus

Mention one good dietary source of phosphorus.

Dairy products or meat.

What symptoms may indicate phosphorus deficiency?

Weakness and bone pain.

Which trace mineral strengthens tooth enamel and helps prevent dental caries?

Fluorine (fluoride).

State one common source of fluorine in the diet.

Fluoridated water, tea or seafood.

What dental issue can occur due to fluorine deficiency?

Tooth decay.

Which mineral maintains fluid balance and supports muscle and nerve function, often found in bananas and potatoes?

Potassium

Give two potassium-rich foods.

Bananas, oranges, potatoes or leafy greens.

List two possible symptoms of potassium deficiency.

Weakness and irregular heartbeat.