Chapter 6

Question 1

what are vitamins?

Answer 1

noncaloric, organic nutrients found in a wide variety of foods that are essential in small quantities to regulate body processes, maintain the body, and allow for growth and reproduction

Question 2

are vitamins needed in small or large quantities?

Answer 2

small

Question 3

most vitamins are obtained through food, but some are also produced by the body. what vitamin is produced when the skin is exposed to sunlight?

Answer 3

vitamin D

Question 4

is there one perfect food that contains all the vitamins you need?

Answer 4

no

Question 5

what is the best way to ensure you get enough vitamins?

Answer 5

eat a varied and balanced diet of plant and animal foods, although this is also possible through a vegetarian diet

Question 6

do vitamins contain kilo calories (kcals)?

Answer 6

no

Question 7

how do vitamins provide energy?

Answer 7

vitamins extract energy from carbohydrates, proteins, and fats

Question 8

what are vitamin precursors?

Answer 8

vitamins in foods that the body chemically changes to create the active form of the vitamins

Question 9

what are fat-soluble vitamins?

Answer 9

(A,D,E, and K) generally occur in foods containing fat, and they are not readily excreted from the body

Question 10

what are water-soluble vitamins?

Answer 10

(C and B) are readily excreted from the body (except vitamins B6 and B12) and therefore don’t often reach toxic levels

Question 11

a majority of adults and many children in the US do not meet the RDA for what vitamin?

Answer 11

vitamin D

Question 12

some elderly are deficient in what vitamin?

Answer 12

vitamin B12

Question 13

what vitamin is toxic in excess?

Answer 13

vitamin D

Question 14

what three things does vitamin A help with?

Answer 14

eyes and vision, promotes healthy skin, supports reproductive health

Question 15

what are carotenoids?

Answer 15

red, orange, or yellow colored fruits and veggies

Question 16

what are beta-carotenes?

Answer 16

a precursor of vitamin A that functions as an antioxidant in the body; the most abundant carotenoid

Question 17

what are free radicals?

Answer 17

an unstable compound resulting from cell metabolism and the functioning of the immune system that reacts quickly with other molecules in the body

Question 18

what is retinol?

Answer 18

an animal form of vitamin A; one of the active forms of vitamin A in the body

Question 19

what foods contain retinol?

Answer 19

liver, milk and milk products, eggs

Question 20

what are some good plant sources of vitamin A?

Answer 20

broccoli, spinach, carrots, sweet potatoes, apricots, and cantaloupe

Question 21

what are the functions of vitamin D?

Answer 21

maintains normal blood levels of calcium and phosphorus mainly by increasing their absorption from the gastrointestinal tract-therefore calcium and phosphorus can be used to build/ rebuild strong bones

Question 22

what are some sources of vitamin D?

Answer 22

fatty fish, sunlight, vitamin D fortified foods

Question 23

what is rickets?

Answer 23

a childhood disease in which bones do not grow normally, resulting in soft bones and bowed legs

Question 24

what is osteomalacia?

Answer 24

a disease in adults in which bones become soft and painful due to lack of vitamin D

Question 25

what is osteoporosis?

Answer 25

the most common bone disease typically seen in older adults, especially women, characterized by fragile bones with low bone mass, which are more likely to break

Question 26

is vitamin E a nutrient or an antioxidant?

Answer 26

antioxidant

Question 27

what are some sources of vitamin E?

Answer 27

plant foods, vegetable oils, salad dressings made with oil, nuts and seeds, leafy green vegetables, whole grains, and fortified cereals

Question 28

what is scurvy?

Answer 28

a vitamin C deficiency disease marked by bleeding gums, weakness, loose teeth, and broken capillaries under the skin

Question 29

what is collagen?

Answer 29

a protein substance that provides strength and support to bones, teeth, skin, cartilage, and blood vessels, as well as healing wounds

Question 30

what are the functions of vitamin C?

Answer 30

forms collagen, makes some hormones such as thyroxin, strengthens resistance to infection, antioxidant

Question 31

what are some sources of vitamin C?

Answer 31

citrus fruits, bell peppers, kiwi fruit, strawberries, broccoli, potatoes, and tomatoes

Question 32

what do thiamin, riboflavin, and niacin all function as?

Answer 32

coenzymes that get energy from carbohydrates, fats, and proteins. they also contribute to normal growth

Question 33

what are some sources of thiamin?

Answer 33

pork, beans, whole-grain and enriched breads and cereals, watermelon, and acorn squash

Question 34

what are some sources of riboflavin?

Answer 34

milk and milk products, whole-grain and enriched breads and cereals, and eggs

Question 35

what are some sources of niacin?

Answer 35

meat, poultry, fish, whole-grain and enriched breads and cereals, peanut butter, milk, and eggs

Question 36

what are the functions of vitamin B6?

Answer 36

it is part of a coenzyme involved in carbohydrate, fat, and protein metabolism, it is needed to make hemoglobin, and it supports a healthy immune system

Question 37

what are some sources of vitamin B6?

Answer 37

meat, poultry, fish, fortified cereals, potatoes, some fruits like bananas, broccoli, and spinach

Question 38

what are neural tube defects?

Answer 38

diseases in which the brain and/or spinal cord form improperly in early pregnancy

Question 39

what is the function of folate?

Answer 39

it acts as part of a coenzyme required to make DNA

Question 40

what are some sources of folate?

Answer 40

green leafy vegetables, legumes, fortified breads and cereals, orange juice

Question 41

what is an intrinsic factor?

Answer 41

a protein secreted by stomach cells that is necessary for the absorption of vitamin B12

Question 42

what is crystalline vitamin B12

Answer 42

the type of vitamin B12 used in supplements and fortified foods; much more easily absorbed than natural vitamin B12 in foods

Question 43

what are the functions of B12?

Answer 43

acts as a coenzyme required to make DNA

Question 44

does B12 come from animal foods or vegetable foods?

Answer 44

animal foods

Question 45

how many cups of fruits and vegetables per day helps decrease the risk of heart attack, and stroke?

Answer 45

2 1/2

Question 46

heat causes plant cells to do what?

Answer 46

die, lose water, and soften

Question 47

what is the best way to cook vegetables so that they do not loose flavor?

Answer 47

steaming