Basic Nutrition

Question 1

Carb Functions (4kcal/g)

Answer 1

Protein Sparer
Prevents ketosis
Keeps brain and central nervous system functioning on at least 130g
45%-65% AMDR

Question 2

Soluble Fiber Functions

Answer 2

Dissolves with water
Keeps you fuller longer
Regulates blood sugar
Lowers Cholesterol

Question 3

Insoluble Fiber

Answer 3

Adds bulk to bolus
Doesn’t dissolve
Eases constipation

Question 4

Protein Functions (4kcal/g)

Answer 4

Builds and Maintains tissue
Forms Hormones, enzymes and antibodies
Must be complete to be used
Can be used for energy upon glycogen depletion.

Question 5

Fat Functions (9kcal/g)

Answer 5

Monounsaturated fat: improves lipid and inflammation
Saturated fat: affects blood cholesterol
Polyunsaturated Fat: lowers cholesterol
Cholesterol is needed for cell structure

Question 6

Omega 3s & 6s’ Function

Answer 6

Omega 6s & 3s are needed:

Lower BP, grow HDL, lower triglycerides, lower inflammation

Question 7

Vitamin A (Retinoid) Function

Answer 7

Growth, vision, eye health

Question 8

Vitamin A Sources

Answer 8

Liver, Carrots, Sweet Potatoes, Leafy Greens

Question 9

Vitamin A Deficiencies

Answer 9

Xerosis, Keratomalacia, Xeropthalmia, Hyperkeratosis

Question 10

Vitamin A Excesses

Answer 10

GI upset, headaches, liver damage, dry skin, fetal malabsorption, spontaneous abortion

Question 11

Vitamin D (calcitriol) Functions

Answer 11

Calcium Regulation, bone development, phosphorous regulation, bone health

Question 12

Vitamin D Sources

Answer 12

Milk, Salmon, Eggs, organs meat, sun (auto)

Question 13

Vitamin D Deficiencies

Answer 13

Poor bone health, rickets (kids), osteomalacia (adults)

Question 14

Vitamin D Excesses

Answer 14

increased calcium absorption, hypercalcemia, anorexia, n/v, death

Question 15

Vitamin E (tocos) Functions

Answer 15

Antioxidant, combats free radicals

Question 16

Vitamin E Sources

Answer 16

Almonds, Hazelnuts, spinach, sweet potatoes, avocados, sunflower seeds, vegetable oils

Question 17

Vitamin E Deficiencies

Answer 17

Hemolysis, neuron degeneration

Question 18

Vitamin E Excesses

Answer 18

Inhibits vitamin K metabolism

Question 19

Vitamin K (-quinone) Functions

Answer 19

Blood clotting factors, Bone proteins

Question 20

Vitamin K sources

Answer 20

Greens, microorganism synthesis

Question 21

Vitamin K Deficiencies

Answer 21

Hemorrhage from poor clotting

Question 22

Vitamin K Excesses

Answer 22

hemolytic anemia

Question 23

Vitamin B1 Thiamin Function

Answer 23

energy release from carbs, growth and development, cell function

Question 24

B1 Thiamin Sources

Answer 24

Pork, whole grains, legumes, liver, green vegetables, nuts

Question 25

B1 Thiamin Deficiencies

Answer 25

Beriberi (mental confusion, cramps), cardiac enlargement

Question 26

B1 Thiamin Excesses

Answer 26

Edema, tachycardia, tremors, sores

Question 27

Vitamin B2 Riboflavin Functions

Answer 27

Energy metabolism, forms blood cells and antibodies, and performs cell respiration

Question 28

B2 Riboflavin Sources

Answer 28

Dairy, green vegetables, meat

Question 29

B2 Riboflavin Deficiencies

Answer 29

Low energy release, cracked skin, sores, waxy dermatitis

Question 30

B2 Riboflavin

Answer 30

Bright urine, GI discomfort

Question 31

Vitamin B3 Niacin Functions

Answer 31

Energy metabolism, enzymatic reactions

Question 32

B3 Niacin Sources

Answer 32

Fish, animal products, mushrooms, potatoes

Question 33

B3 Niacin Deficiencies

Answer 33

Pellagra (dermatitis, dementia, diarrhea, death), GI upset

Question 34

B3 Niacin Excesses

Answer 34

GI Upset, heart issues, hot flashes, skin issues, liver damage, peptic ulcers

Question 35

Vitamin B6 Pyridoxine Functions

Answer 35

Amino Acid function

Question 36

B6 Pyridoxin Sources

Answer 36

Banana, navy beans, walnuts, meats

Question 37

B6 Pyridoxine Deficiencies

Answer 37

Central Nervous System issues, depression

Question 38

B6 Pyridoxine Excesses

Answer 38

Nerve Damage

Question 39

Folate/Folic Acid Function

Answer 39

Cell Turnover, DNA development

Question 40

Folate/Folic Acid Sources

Answer 40

Vegetables, nuts, fruit (citrus), organ meats, grains

Question 41

Folate/Folic Acid Deficiencies

Answer 41

megaloblastic macrocytic anemia, neural tube defects

Question 42

Folate/Folic Acid Excesses

Answer 42

GI Issues, can mask B12 deficiency

Question 43

Vitamin B12 Function

Answer 43

Nerve Function, Blood Cell Health

Question 44

Vitamin B12 Sources

Answer 44

Animal Products

Question 45

Vitamin B12 Deficiencies

Answer 45

Megaloblastic Anemia, weakness, indigestion, constipation

Question 46

Calcium Sources

Answer 46

Dairy, Tofu, Soybeans, Rhubarb, Salmon, Leafy green vegetables, Oysters

Question 47

Potassium Sources

Answer 47

Beans, Potatoes, Yogurt, Orange juice (oranges), Banana, Cantaloupe

Question 48

Protein Deficiency

Answer 48

Marasmus: underweight kids, skin and bones appearance Kwashiorkor: edema, enlarged liver