Vitamins and Minerals

Question 1

What is the function of vitamins

Answer 1

1. Protection → helping our immune
   system fight against infection
2. Help build healthy tissues &
   hormones
3. Antioxidants → protecting cells
   and tissues from damage
4. Help turn carbohydrates, proteins
   and fats we eat into energy our
   bodies use

Question 2

Types 2 of vitamins

Answer 2

Fat soluble
Water soluble

Question 3

What is fat soluble meaning also examples

Answer 3

Not soluble in water, cannot be expelled in urine
K,A,D,E
Stored in liver can Can cause buildup and be toxic

Question 4

What is water soluble meaning

Answer 4

Dissolves in water
Expelled in urine
8 types of different b vitamins (thiamine (B1), riboflavin
(B2), niacin (B3), folate, vitamin B12, vitamin B6 ,biotin,
pantothenic acid (B5) and also vitamin c

Question 5

Vitamin A what is it. Where to get it

Answer 5

Fat soluble
Found in orange food (Carrots, pumpkins, red/yellow
peppers)
Liver, fish, egg yolks

Question 6

Why is vit A important

Answer 6

Good for eyesight, healthy skin, tissues is digestive tract, hair, bone, teeth

Question 7

Symptoms of vit a deficiency

Answer 7

Low rate in Canada
Can cause blindness and weak immune system

Question 8

why is Vit D important, what is it

Answer 8

Fat soluble
unique because body can make it with only sunlight
helps bone and teeth by enhancing calcium absorption
helps immune system, brain, skin, muscles, nervous system

Question 9

How sun helps in production of vit D

Answer 9

UV light shines on cholesterol compound on skin, make Vit D cursor
also dark skinned people need more sun to make the same amount of vit D d

Question 10

Where to get vit D

Answer 10

egg yolks, liver, fatty fish and their oils, fortified milk

Question 11

What is vitamin E, importance

Answer 11

Fat soluble
antioxidant - defends body against oxidant damage
helps with blood, muscle, other tissue
protects body against some cancers, heart diseases

Question 12

Where can you get VIt E

Answer 12

• Vegetable and seed oils
• Soybean oil
• Corn oil & sunflower oil
• Leafy green vegetables
• Whole grains
• Liver
• Egg yolks
• Nuts
• Seeds

Question 13

what are coenzymes, examples

Answer 13

B vitamins
– a molecule that
combines with an enzyme for it to function
properly

Question 14

Vit K importance, where to get it

Answer 14

Makes protein that helps clot blood
needed in bone formation
can also be made by bacteria in the intestines
found in leafy greens (spinach, cabbage)

Question 15

What are the 8 B vitamins

Answer 15

VITAMIN B1(Thiamine)
VITAMIN B2(Riboflavin)
VITAMIN B3-Niacin
Vitamin B9 - Folate (Folic Acid)
Vitamins B6
Vitamins B12
Vitamin Biotin
pantothenic acid (B5)

Question 16

Which B vitamins help release energy from carbs, fat and protein

(5)

Answer 16

thiamin(B1), riboflavin(B2), niacin(B3), pantothenic acid(B5) and biotin

Question 17

Which B vitamin helps body use amino acids to make protein

Answer 17

B6

Question 18

Which B vitamins helps cells multiply

Answer 18

Folate and B12

Question 19

Vit (riboflavin) Where to find it, importance

Answer 19

Helps with food metabolization
Found in liver, milk, other diary products (eg. Cheese, yogurt), grains, green vegetables

Question 20

Symptoms and products of B2 deficiency

2 looks like a nose and mouth

Answer 20

Deficiency in babies-> risk of anemia, poor bone formation, poor digestive function
Symptoms - dryness, swelling around corners of mouth, itchy red eyes

Question 21

B3 (Niacin) Where to find, importance

Answer 21

Needed in many enzymes that convert food to
energy
* Helps maintain a healthy digestive tract,
nervous system & skin
found in meat, grains, cereal, leafy veg, foods with protein

Question 22

B3 deficiency symptoms

Answer 22

Pellagra- referred to as “The Three D’s”→
cause Dermatitis (flaky skin), Dementia
(anxiety, delirium), and Diarrhea

Question 23

Folate where to find, importance

Answer 23

used in the making of new cells
Found in green, leafy vegetables, lentils,
dried beans and peas, citrus fruits

Question 24

Folate deficiency symptoms products

Answer 24

causes birth defect of brain and spinal cord
women at childbearing age should drink folate supplement to reduce risk

Question 25

B6 where to find, importance

Answer 25

used for metabolism and absorption of protein and absorption of carbs
helps form red blood cells
Promotes nerve & brain function
Helps make body protein
Found in meat, eggs, green
vegetables,spinach, broccoli, noncitrus fruits, liver, soy products, whole grain

Question 26

B12 Where to find, importance, deficiency symptoms

Answer 26

Works with Folate
involved in proper nerve function
is only available through animal sources,
such as cheese, and meat,
can cause anemia and paralysis if severe

Question 27

Vitamin Biotin, where to find it, importance

hint meta…

Answer 27

Important in energy metabolism,
acts as a coenzymes for metabolism of carbohydrate, fat and proteins
found in almost all foods

Question 28

Vitamin Pantothenic Acid (B5), where to find it, importance

Answer 28

used in metabolism and helps in producing hormones used in nerve functions
Found in animal tissue
also in whole grain cereal, avocado , broccoli

Question 29

Vitamin C, where its found, importance

hint: collagen

Answer 29

involved in making collagen - connective tissue
helps bind cells together, strengthen blood vessel walls
found in citrus fruit but also broccoli and red pepper.

Question 30

Water, importance

Answer 30

clears tissues and blood of waste
is solvent for minerals, vitamins, amino acids, glucose, and other small molecules
maintains body temp
shock absorber in joints

Question 31

signs of dehydration

Answer 31

MILD
thirst, weight loss, rough dry skin, low blood pressure, rapid pulse
SEVERE
Pale skin
Death
Thickening of blood
shallow breathing
shock ,seizures

Question 32

Important minerals

(7)

Answer 32

calcium, phosphorus, magnesium, sodium, potassium, iodine, iron

Question 33

Most common mineral in body

Answer 33

Calcium, stored in bones and teeth

Question 34

function of calcium also symptoms of deficiency

Answer 34

bones and tooth formation
blood clotting
nerve and muscle function
SYMPTOMS of DEFICIENCY:
* Impaired growth, loss of bone mass

Question 35

Where can you get calcium

Answer 35

Dairy, dark green veg

Question 36

Phosphorus function and deficiency symptoms

Answer 36

part of DNA and RNA of every cell
bone and muscle formation, acid base balance
weakness, loss of minerals from bone, calcium loss

Question 37

Where can you get phosphorus

Answer 37

dairy, meat , legumes, grains

Question 38

Magnesium function and deficiency symptoms

Answer 38

important in cell functions, good for heart
deficiency can lead to heart problems

Question 39

where can magnesium be found

Answer 39

green and leafy veg, avocado, yoghurt

Question 40

Sodium function and defi symptoms

Answer 40

used in fluid and electrolyte balance, water balance, nerve function, acid base balance
deficiency - muscle cramps, reduced appetite
too much may lead to high blood pressure

Question 41

Where can you get sodium

Answer 41

table salt

Question 42

Potassium function and defi symptoms

Answer 42

electrolyte balance, heartbeat,
def symptoms - weakness, paralysis, heart failure

Question 43

Where can you get potassium

Answer 43

many fruits, meat, dairy, grains

Question 44

Iodine function and def symptoms

Answer 44

part of a hormone that helps regulate basal metabolic rate
deficiency - GOITER, when thyroid enlarges, causing bump in neck

Question 45

Where can iodine be found

Answer 45

table salt

Question 46

Iron function and defi symptoms

Answer 46

mostly used in hemoglobin, and myoglobin in muscles
helps carry oxygen
Deficiency - anemia, weakness, bad immune system

Question 47

what is anemia

Answer 47

when there is not enough hemoglobin in blood, causes, apathy, tiredness, coldness

Question 48

Where is iron found

Answer 48

eggs, legumes, red meat, spinich