Foods And Nutrition - Vitamins And Minerals

Question 0

Unlike carbohydrates, fats, and proteins…

Answer 0

Vitamins DO NOT provide energy (calories)

Question 1

Food sources of minerals (6)

Answer 1

Fruits

Vegetables

Milk

Whole-grain breads

Cereals

Legumes

Question 2

Function of vitamins in the body (3)

Answer 2

Helps regulate the many chemical processes in the body

13 different vitamins are required each day for good health

Vitamins are separated into two types: fat soluble and water soluble vitamins

Question 3

Fat soluble vitamins (6)

Answer 3

A

D

E

K

Requires fat for the stomach to allow them to be carried into the blood stream for use (absorption)

Can be stored in the body for later use

Question 4

Water soluble vitamins (3)

Answer 4

Vitamins c and B-complex

Requires water for absorption

Easily absorbed and passed through the body as waste

Question 5

Vitamin A food sources (5)

Answer 5

Food sources:

• dark green leafy vegetables
• deep yellow and orange fruits and vegetables
• liver
• milk
• cheese and eggs

Question 6

Vitamin A functions in the body (3)

Answer 6

Functions in the body

• helps keep skin and hair healthy
• aids in night vision
• plays a role in developing strong bones and teeth

Question 7

What happens when vitamin A is ingested straight?

Answer 7

It can be controlled by the body

Question 8

Vitamin tablets

Answer 8

Over supplementation can be extremely toxic resulting in fatigue, weakness, severe headaches, blurred vision, insomnia, hair loss, etc.

Question 9

Vitamin D food sources (5)

Answer 9

Vitamin D fortified milk

Egg and yolk

Salmon

Liver

Nonfood source: the sun (the best source)

Question 10

Vitamin D functions in the body (2)

Answer 10

Helps the body use calcium and phosphorus

Plays a role in building strong bones and teeth

Question 11

How many minutes of unexposed sun should you get each day?

Answer 11

5-15 minutes on your hands and arms (more if you’re dark tanned)

Question 12

Vitamin E food sources (7)

Answer 12

Whole grain breads and cereal

Dark green, leafy vegetables

Dry beans and beans

Nuts and seeds

Vegetable oils

Margarine

Liver

Question 13

Vitamin E functions in the body

Answer 13

Helps form red blood cells, muscles, and other tissues

Question 14

Vitamin E deficiencies are…?

Answer 14

Rare

Question 15

What happens when you overdose on vitamin E?

Answer 15

No shown toxic effects

Question 16

Vitamin K food sources

Answer 16

Dark green and leafy vegetables (such as spinach, lettuce, kale, collard greens), and cabbage

Question 17

Function of vitamin K in the body

Answer 17

Helps blood to clot

Question 18

How much vitamin K does bacteria that lives in your intestines make?

Answer 18

80%

Question 19

Symptoms of vitamin K deficiency (2)

Answer 19

Can cause hemorrhaging (uncontrollable bleeding)

Taking antibiotics can temporarily cause loss in the ability to make vitamin K

Question 20

Vitamin B-Complex food sources (9)

Answer 20

Whole grain and enriched breads and cereals

Dry beans and peas

Peanut butter

Nuts

Meats

Poultry

Fish

Eggs

Milk

Question 21

Function of vitamin-B complex in body?

Answer 21

Helps the body use the energy from the foods we eat

Question 22

How many vitamin B’s create the “complex”?

Answer 22

8 different vitamin B’s

Question 23

Each vitamin B has a…

Answer 23

Name and a number associated with it

Ex. Thiamin (B-1)

Question 24

Vitamin C cannot be stored within the body so...

Answer 24

Deficiencies can occur

Question 25

Symptoms of a vitamin C deficiency? (3)

Answer 25

Poor appetite Weight loss Soreness in the joints

Question 26

What happens if you have too much vitamin C? (2)

Answer 26

Increased risk of urinary stones and may cause diarrhea

Question 27

Mineral food sources (7)

Answer 27

Meats Beans Nuts Fruits Vegetables Dairy products Grains

Question 28

Function of minerals in the body (2)

Answer 28

The body depends on minerals for practically every process necessary for life Requires 16 minerals daily

Question 29

Minerals (5)

Answer 29

Calcium Phosphorus Magnesium Sodium Potassium

Question 30

Trace minerals

Answer 30

Minerals that are needed in smaller amounts

Question 31

Calcium function (3)

Answer 31

Combines with phosphorus to build and strengthen bones and teeth Helps blood clot and keeps heart muscles and nerves working properly Helps regulate the use of thee minerals in the body

Question 32

Calcium food sources (6)

Answer 32

Milk Milk products - yogurt, cheese Whole fish Leafy green vegetables - kale Broccoli - spinach Fortified foods

Question 33

symptom of calcium deficiency?

Answer 33

Osteoporosis

Question 34

Vegetables with good sources of calcium (3)

Answer 34

Kale Broccoli Spinach

Question 35

Function of iron in the body (2)

Answer 35

Trace elements (very small amount) Combines with a protein to form hemoglobin --> found in RBCs and takes oxygen from the lungs and carries it to cells throughout the body

Question 36

Symptoms of an iron deficiency (6)

Answer 36

Fatigue Irritability Weakness Headaches Tendency to feel cold Severe deficiency can lead to anemia!!

Question 37

Food sources of iron (11)

Answer 37

Red meats Fish Liver Poultry Eggs Beans Nuts Seeds Raisins Dried fruits Fortified cereals and breads

Question 38

Nutrient deficiency

Answer 38

Occurs when your body doesn't get enough nutrients

Question 39

Symptoms of nutrient deficiencies (2)

Answer 39

Beginning: tiredness, difficulty sleeping or concentrating, frequent colds, and weight loss or gains If it gets serious: it could effect the skin, eyes, and bones

Question 40

Best way to avoid a nutrient deficiency?

Answer 40

Eat a well balanced diet