IGCSE Biology 0610

7.1 Diet

A balanced diet consists of all the necessary food groups in the correct proportions

Food componentImportancePrincipal dietary sources
CarbohydratesSource of energyBread, cereals, pasta, rice, potatoes
ProteinGrowth and repair (if not used for these, respired for energy)Meat, fish, milk, nuts, eggs
Fats and oilsInsulation and long-term energy storeButter, cheese, oil, fait in meat, nuts
Vitamin CTissue repair and disease resistanceCitrus fruits, strawberries, green veggies
Vitamin DHelps to absorb calcium, strengthen bones and teethFish oil, milk, butter, made by body when exposed to sunlight
Mineral ions – calciumStrengthens bones and teeth, blood clottingMilk, cheese, vegetables, fish
Mineral ions – ironUsed to make haemoglobin in red blood cells to transport oxygenLiver, meat, leafy green vegetables
FibreAdds bulk for intestine to push againstVegetables, whole grains
WaterNeeded for chemical reactions to take place in cellsWater, juice, fruits and veggies

Scurvy
Caused by vitamin C deficiency
Symptoms: Bleeding gums, tooth loss, limb pain

Rickets
Caused by vitamin D deficiency
Symptoms: Bone pain, soft weak bones, no bone growth

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