Lecture Three

Question 1

___________; nutrients that are needed in relatively minuscule amounts

Answer 1

micronutrients

Question 2

micronutrients enable the body to produce ________ and ________ as well as other substances essential for proper growth and development

Answer 2

enzymes
hormones

Question 3

micronutrients can be divided into 2 subgroups; _______ and _______

Answer 3

vitamins and minerals

Question 4

vitamins are _____ and _________ soluble

Answer 4

fat and water

Question 5

minerals are macro _______ and micro ______

Answer 5

macro bulk
micro trace

Question 6

__________ _________ __________; is the minimum amount required to avoid a deficiency

Answer 6

recommended daily allowance

Question 7

________ ________; is the recommended average daily intake

Answer 7

adequate intake

Question 8

___________ ________ ________; is the amount required for optimal health

Answer 8

dietary reference intake

Question 9

________ _______ is the maximum that should be consumed to avoid vitamin toxicity (mainly applicable for fat-soluble vitamins and a select few water soluble vitamins)

Answer 9

upper limit

Question 10

T/F intake of certain nutrients together enhances their absorption, while antibiotics and certain drugs can inhibit their absorption

Answer 10

true

Question 11

a _________ is an organic compound required as a nutrient to maintain growth and normal metabolism

Answer 11

vitamin

Question 12

T/F vitamins provide energy

Answer 12

false

Question 13

many vitamins are ________; they are bound to protein enzymes and assist in biological activities

Answer 13

coenzymes

Question 14

T/F most vitamins cannot be synthesized by the body and therefore must be ingested

Answer 14

true

Question 15

T/F the body can produce SOME vitamins

Answer 15

true

Question 16

T/F no single food contains all the required vitamins

Answer 16

true

Question 17

vitamins are divided into two groups, ____ soluble and _____ soluble

Answer 17

fat
water

Question 18

name the 4 fat-soluble vitamins

Answer 18

A, D, E, K

Question 19

fat-soluble vitamins cannot be absorbed in adequate quantities unless they are ingested with other ______

Answer 19

lipids

Question 20

fat-soluble vitamins may be stored in cells such, particularly ________. This means there is usually an ______ ______ you can ingest.

Answer 20

hepatocytes
upper limit

Question 21

because fat soluble vitamins are more likely to accumulate in the body they are more likely to lead to ____________

Answer 21

hypervitaminosis

Question 22

vitamin A can be found in various forms. The 2 most common are _______ and _________

Answer 22

retinol
beta-carotene

Question 23

____________; derived from animal food sources

Answer 23

retinol

Question 24

_________-________; derived from plant sources such as orange skin vegetables like carrots

Answer 24

beta-carotene

Question 25

bile salts and some dietary lipids are required for adequate absorption of both types of vitamin ___

Answer 25

A

Question 26

synthesis and storage of vitamin A occurs in the _______

Answer 26

liver

Question 27

which vitamin assists in the following functions? - night vision & peripheral vision - development of epithelial cells - important in bone and tooth formation - antioxidant

Answer 27

Vitamin A

Question 28

if someone had the following, which vitamin may they be deficient in? - night blindness - dry, itchy eyes - dry skin and hair - abscesses forming in the ear - frequent colds - respiratory infections - skin disorders

Answer 28

Vitamin A

Question 29

if someone was having vitamin ____ toxicity, they would exhibit the following S/S - nausea - dizziness -menstrual problems - skin changes & dryness - irritability - blurred vision

Answer 29

Vitamin A

Question 30

T/F vitamin D is not an essential vitamin that needs to be consumed

Answer 30

true, your body can manufacture it from sunlight itself

Question 31

vitamin __ aka calciferol

Answer 31

D

Question 32

people who are not exposed to enough sunlight require dietary supplementation via the other 2 forms of _________ ___

Answer 32

vitamin D

Question 33

the other two forms of vitamin D are D__ & D__

Answer 33

D2 D3

Question 34

D2 is derived by _______ food sources

Answer 34

plant

Question 35

D3 is derived by _________ food sources

Answer 35

animal

Question 36

which vitamin does the following? - regulates calcium & phosphorus levels - aids in immune system functions

Answer 36

Vitamin D

Question 37

if someone were deficient in vitamin ___ the following would be present - osteoporosis - rickets (in children) - osteomalacia (in adults) aka rickets for grown ups - muscle twitching - poor wound healing

Answer 37

D

Question 38

if someone were exhibiting the following symptoms they may have vitamin ___ toxicity - elevated calcium levels - decreased appetite - increased thirst - nausea & vomiting -drowsiness

Answer 38

D

Question 39

T/F older people and vegans are advised to check their vitamin D levels regularly

Answer 39

true

Question 40

vitamin ___ aka tocopherol is a powerful antioxidant, it protects cells from oxidation and neutralizes free radicals

Answer 40

E

Question 41

the antioxidant function of vitamin E is enhanced when consumed in conjunction with vitamin ___

Answer 41

C

Question 42

__________; a vitamin or mineral that slows the oxidation process of cells and acts to repair damaged cells in the body

Answer 42

antioxidant

Question 43

_______ _______; toxic byproducts of oxygen metabolism that can cause significant damage to living cells and tissues in a process called "oxidative stress"

Answer 43

free radicals

Question 44

vitamin ___ works to do the following - promotion of healthy hair and skin - promotion of healing - cutting down the risk of scar tissue formation

Answer 44

E

Question 45

if someone were deficient in vitamin ___ the following would be present - hemolytic anemia (RBC are broken down faster than they can be remade) - intestinal fat malabsorption

Answer 45

E

Question 46

vitamin ___ can be sound in sunflower seeds, unroasted almonds, strawberries, soybean and safflower oils

Answer 46

E

Question 47

T/F vitamin E is relatively non-toxic, although, high consumption may interfere with vitamin K's role of blood clotting

Answer 47

true

Question 48

most of the vitamin___ in the body is synthesized by bacteria in the intestines. This is aided with the presence of cultured milk like yogurt

Answer 48

K

Question 49

the functions of vitamin ___ in the body include - synthesis of liver protein prothrombin that controls blood clotting - involved in bone formation and repair

Answer 49

K

Question 50

T/F vitamin K deficiencies are rare since it is only needed in small amounts and is excreted more easily than other fat-soluble vitamins

Answer 50

true

Question 51

vitamin K deficiencies, although rare, can be seen in those with ____ ________ conditions like celiac disease, cystic fibrosis, and colitis

Answer 51

fat malabsorption

Question 52

sources of vitamin ___ include - leafy greens - cauliflower

Answer 52

K

Question 53

T/F vitamin K toxicity is extremely common and dangerous

Answer 53

false, vitamin K is relatively non toxic because it is easily excreted

Question 54

water-soluble vitamins include _____ complex vitamins, vitamin ___ and vitamin ___

Answer 54

B complex Vitamin C Vitamin H

Question 55

______ soluble vitamins are dissolved in body fluids and are absorbed directly through intestinal cells into the CV system

Answer 55

water

Question 56

water-soluble vitamins are susceptible to _______ filtration so excess quantities are not stored but instead are excreted in urine (B3 and B6 are exceptions to this, as they are stored)

Answer 56

kidney

Question 57

____; required for neurotransmitter synthesis (Serotonin, dopamine, melanin, nucleic acids etc)

Answer 57

B6

Question 58

B6 is a __________, and it aids those suffering from water retention

Answer 58

diuretic

Question 59

which vitamin is essential for the following? - carb and protein synthesis - promoting production of RBCs - enhancing bioavailability of magnesium

Answer 59

B6

Question 60

someone deficient in ____ will exhibit the following: - amnesia - convulsions - kidney stones - heart attacks

Answer 60

B6

Question 61

one may obtain vitamin B6 from _______, ________ and _______ among other things as well

Answer 61

meat fish eggs

Question 62

T/F B6 toxicity is very rare however more than 200mg can damage sensory nerves

Answer 62

true

Question 63

vitamin ___ (folic acid) is required for production of nucleic acids, RBCs and WBCs

Answer 63

B9

Question 64

vitamin ___ aids in preventing development of neural tube defects (prevents cleft palate)

Answer 64

B9

Question 65

vitamin B9 helps break down __________ - an amino acid associated with atheroma development

Answer 65

homocysteine

Question 66

someone deficient in vitamin ___ could exhibit the following S/S - anemia - heart attacks - neural tube defects in neonates

Answer 66

B9

Question 67

sources of vitamin ___ include - green leafy veg - broccoli - asparagus - citrus fruits - beans - pasta

Answer 67

B9

Question 68

T/F high levels of B9 may mask as a B12 deficiency

Answer 68

true

Question 69

vitamin ____ promotes protein synthesis including the deposition of collagen in the formation of connective tissue

Answer 69

C

Question 70

the following describes which vitamin? - essential in tissue repair, protects the body against bruising - antioxidant - promotes absorption of iron

Answer 70

vitamin C

Question 71

which of the following could be present with a vitamin C deficiency? a) scurvy b) anemia c) loosening of teeth d) all of the above

Answer 71

d) All of the above

Question 72

vitamin __ comes from the following - citrus fruits - strawberries - tomatoes - cruciferous veg

Answer 72

C

Question 73

toxicity symptoms of vitamin __ results in the following - diarrhea - kidney stones - gout - rebound scurvy

Answer 73

C

Question 74

_________ is the most abundant mineral in the body

Answer 74

calcium