Vitamins & Minerals

Question 1

Which vitamins are water soluble?

Answer 1

Vitamin C and the 8 “B” Vitamins

Question 2

Which vitamins are fat soluble?

Answer 2

Vitamins A, E, D, K

Question 3

Define enrichment.

Answer 3

adding back some vitamins and minerals lost during milling

Question 4

Define fortification.

Answer 4

adding vitamins and minerals beyond what is naturally in the food.

Question 5

Main functions of vitamin D

Answer 5

Plays a major role in bone health by regulating calcium levels in blood

Question 6

What are two general ways to meet daily vitamin D recommendations?

Answer 6

the sun and food sources

Question 7

Which vitamins and minerals are considered antioxidants?

Answer 7

Vitamins: A, C, and E

Minerals: selenium, copper, manganese and zinc

Question 8

Given the state of research, should antioxidants be supplemented?

Answer 8

Get your antioxidants from food with a balanced and varied diet (a combination of antioxidants likley more effective than individual)

Question 9

What is the main function of vitamin K?

Answer 9

blood clotting

Question 10

Explain the general characteristics of water soluble vitamins.

Answer 10

mainly function as a coenzymes, very prevalent in energy metabolism

absorption rates range from 50-90%

generally readily excreted by kidneys

Question 11

Functions of Thiamin (B1)

Answer 11

Thiamin functions as a coenzyme in the metabolism of carbohydrates and branched-chain amino acids

Question 12

Functions of Riboflavin (B2)

Answer 12

a coenzyme (main forms are FMN and FAD)

Question 13

Functions of Niacin (B3)

Answer 13

a coenzyme in more than 50 metabolic reactions (NAD from Krebs cycle is an example)

Question 14

Functions of Pantothenic Avid (B5)

Answer 14

breakdown of fats and carbohydrates for energy, critical to the manufacture of red blood cells, also sex and stress-related hormones produced in the adrenal glands

Question 15

Functions of Vitamin B6

Answer 15

coenzyme involved in over 100 enzyme reactions, mostly involving protein metabolism

Question 16

Functions of Biotin

Answer 16

necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids (component of acetyl Coa)

Question 17

Functions of Folate

Answer 17

DNA synthesis and neurotrainsmitter formation

Question 18

Define intravascular fluid

Answer 18

fluid outside the cell

Question 19

Define interstitial fluid

Answer 19

fluid outside the cell

Question 20

Define intracellular fluid

Answer 20

fluid within the cell

Question 21

What are the main 2 minerals involved in fluid balance?

Answer 21

sodium and potassium

Question 22

Explain the 3 steps of the sweat mechanism.

Answer 22

1. Water in cell absorb any excess heat and heated water travels through blood to the skin surface
2. Body secretes heated water via perspiration
3. Skin is cooled as perspiration evaporates

Question 23

What role do ADH and aldosterone have in fluid balance?

Answer 23

aldosterone and ADH signal the kidneys to retain sodium and water, respectively, thus increasing blood volume

Question 24

Name major minerals (7)

Answer 24

calcium, sodium, potassium, phosphorus, sulfur, magnesium, and chlorine

Question 25

What are systolic and diastolic blood pressure?

Answer 25

Systolic: pressure in arteries when heart pumps Diastolic: pressure in arteries when heart is relaxed

Question 26

What is considered normal blood pressure? What is considered high?

Answer 26

Normal: 120/80 High: 140/90

Question 27

What factors affect peripheral resistance?

Answer 27

increase blood volume, thickness of blood, tonicity (flexibility) of vessel wall, and radius of blood vessel

Question 28

What are the health problems associated with high blood pressure?

Answer 28

heart attacks, strokes, congestive heart failure, poor circulation, vision problems, kidney disease

Question 29

What are the 4 preventive measures for hypertension?

Answer 29

1. lose weight 2. exercise 3. reduce alcohol 4. diet

Question 30

Define “salt sensitivity”.

Answer 30

correlation with increased salt intake and high blood pressure

Question 31

When does calcium absorption increase?

Answer 31

during time of need, slightly acidic environment, adequate vitamin D intake, estrogen, and parathyroid hormone

Question 32

What decreases the absorption of calcium?

Answer 32

lack of stomach acid, diarrhea, high fiber intake, excess phosphorus intake, vitamin D deficiency, menopause and aging

Question 33

Explain the mechanism of calcium regulation in the blood.

Answer 33

bones give up calcium to the blood, so when there is not enough calcium intake bones aren't as dense and strong

Question 34

What lifestyle and diet habits can help ensure adequate bone mass?

Answer 34

meet calcium and vitamin D needs, healthy body weight, normal monthly cycle for females, weight-bearing physical activity, moderate intakes of protein, phosphorus, sodium and caffeine, and non-smoker

Question 35

What are the two types of iron in foods, and which is better absorbed?

Answer 35

Heme and Nonheme. Heme is better absorbed.

Question 36

What vitamin enhances absorption of iron?

Answer 36

Vitamin C

Question 37

What’s the difference between a benign and malignant tumor?

Answer 37

Benign tumors do not spread Malignant tumors spread

Question 38

What are the 3 steps of carcinogenesis?

Answer 38

1. Initiation 2. Cancer Promotion (cell division increases) 3. Cancer Progression

Question 39

What lifestyle advice would you give someone trying to minimize their risk of getting any form of cancer?

Answer 39

remain physically active,

Question 40

What lifestyle advice would you give someone trying to minimize their risk of getting any form of cancer?

Answer 40

remain physically active, avoid obesity, diet