WEEK 1 - Overview of Western Nutrition

Question 1

What dietary mineral could be helpful in accelerating calcium absorption?

Answer 1

Magnesium

Vitamin D

Question 2

A weakened immune system and poor ability to heal may be a result of a deficiency of what mineral?

Answer 2

Zinc

Question 3

Vitamin C is known by what other name?

Answer 3

Ascorbic Acid

Question 4

Pernicious anemia is caused by the deficiency of what vitamin?

Answer 4

B12 Deficiency

Question 5

Who may be at risk of developing pernicious anemia?

Answer 5

Elderly
Strict vegetarian or vegans
Antacid users
Alcoholics
Gastrointestinal Surgery

Question 6

Soybeans are the main source of which compounds?

Answer 6

Genistein 50%
Daidsein 40%
Glycitein 5-10%

Question 7

Name 3 functions of phytonutrients

Answer 7

Antioxidants
Antibacterial/antiviral
Stimulate immune system

Question 8

Blueberries, cranberries, blackberries, and red wine contain high amounts of which phytonutrient?

Answer 8

Flavonoids

Question 9

Which group of Indole vegetables can protect against breast, colon and prostate cancer?

Answer 9

Brassica-genus vegetables (broccoli, brussels sprouts, cabbage, collards, cauliflower, turnips, rutabaga, mustard greens.

Question 10

Lycopene (what gives tomatoes the red color) belongs to what group of phytonutrients?

Answer 10

Carotenoids-Carotenes

Question 11

Which mineral is a component of the enzyme that helps convert T4 into T3?

Answer 11

Selenium

Question 12

Name 5 things Selenium assists with.

Answer 12

Healthy eyes, skin, hair, stimulates the immune system, improves liver function. prevents many cancers,

Question 13

Excess Selenium more that 200mcg can cause?

Answer 13

Blackened fingernails, garlic-like odor on breath and skin.

Question 14

Name 5 things Zinc assists with.

Answer 14

Maintains normal senses (taste, smell, sight)

Boosts immune system, prevents cancer, treats colds,

Question 15

Very high dosages of zinc above 150mg per day can lead to?

Answer 15

Nausea, vomiting, diarrhea.

Question 16

Selenium should be taken with 9-120mcg of which vitamin, to increase absorption?

Answer 16

Vitamin E

Question 17

Best sources of Selenium include?

Answer 17

Wheat Germ
Bran
Brazil Nuts
Tuna
Onions

Question 18

Best sources of Zinc include?

Answer 18

Meat
Eggs
Whole Grains
Oysters

Question 19

What are the fat-soluble vitamins?

Answer 19

Vitamin A, D, E, and K

Question 20

What are the water-soluble vitamins?

Answer 20

Vitamin B-complex and C

Question 21

Which vitamins are shown to improve immune function?

Answer 21

Vitamins A, C, E, B complex, zinc, selenium

Question 22

Much of the cell damage that occurs in disease is caused by?

Answer 22

Free Radicals

Question 23

What vitamins and minerals help combat free radical damage?

Answer 23

Antioxidants such as the phytonutrients ACE Vitamins, which include vitamins A, C, E, and minerals such as zinc and selenium. Lesser extent Copper and Manganese.

Question 24

What do Free Radicals do to the body’s cells?

Answer 24

Steal electrons and oxidize the cells, which makes cells unstable.

Later they can enter a cells genetic material and cause disease.

Question 25

Pros of free radicals?

Answer 25

Small amounts can fight bacteria and viruses and reduce inflammation. Turn food into chemical energy (metabolism)

Question 26

Cons of free radicals?

Answer 26

Can damage the cell membrane and interact with genetic materials and lead to cancer, HD, raise LDL cholesterol.

Question 27

True or False. A healthy body is capable of neutralizing damaging free radicals?

Answer 27

TRUE

Question 28

Lifestyle factors that can overwhelm the body so it cannot neutralize free radical damage?

Answer 28

Over exposure to environmental pollutants Poor diet Insufficient sleep Stress

Question 29

True or False | Free radical damage accumulates with age so the longer it is able to continue the worse the consequences are later on.

Answer 29

TRUE

Question 30

How do antioxidants help with free-radical damage?

Answer 30

Antioxidants capture free radicals and neutralize them whenever they are sitting in a cell membrane, thus stopping a chain reaction before it begins.

Question 31

Six Common Phytonutrients

Answer 31

``` Carotenoids Flavonoids Indoles Isoflavones Lignans Organosulfur ```

Question 32

Colour and health benefits of Carotenoids

Answer 32

Red, yellow, orange Absorb blue light, helps eyesight

Question 33

Name the 4 oxygen-containing carotenoids?

Answer 33

Xanthophyll's Lutein Zeaxanthin Astaxanthin a-b cryptoxanthin

Question 34

Name the 3 non-oxygenated carotenoids?

Answer 34

Carotenes a-carotenes b-carotenes lycopene's

Question 35

What 3 carotenoids are precursors to Vitamin A in humans?

Answer 35

a-b carotene | b-cryptoxanthin

Question 36

Colour and health benefits of Flavonoids?

Answer 36

Deep red and blue Reduce the risk of certain cancers, HD, antiaging, anti-inflammatory.

Question 37

True or False | Quercetin is the most abundant flavonoid?

Answer 37

TRUE

Question 38

Sources and health benefits of Lignans?

Answer 38

Flax seeds, cereals, pumpkin seeds, beans. Health benefits include their phytoestrogen properties which can help in treating colon and breast cancer

Question 39

Food Sources and Health benefits of Indoles?

Answer 39

Cruciferous veggies broccoli, brussel sprouts, cabbage) are rich in indoles and can protect against breast, colon and prostate cancer.

Question 40

Health benefits of Isoflavones?

Answer 40

Phytoestrogens can reduce the risk of hormone related cancers breast, endometrial, prostate)

Question 41

Richest source of Isoflavones in the diet?

Answer 41

Soybeans

Question 42

Food Sources and Health benefits of Organosulphurs?

Answer 42

Part of onion family that can reduce risk of stomach and colon cancer.

Question 43

True or False | Vitamin E is both an antioxidant AND anticoagulant?

Answer 43

TRUE and it can be found in veg oils, nuts and seeds

Question 44

The uses of Vitamin A

Answer 44

Moistens eyes, skin, mucous membranes of nose, mouth, lungs

Question 45

Vitamin D assists in the absorption of _________?

Answer 45

Helps to absorb calcium and in calcium metabolism.

Question 46

Causes of Vitamin D Deficiency?

Answer 46

``` Vegan diet Limited sun exposure Dark skin Obesity Digestion disorders Chronic KD or LV Dz ```

Question 47

True or False | 4000 iu of Vitamin D can help with MS?

Answer 47

TRUE

Question 48

Vitamin K is essential for?

Answer 48

Blood clotting

Question 49

What can cause Vitamin K Deficiency?

Answer 49

Significant liver damage Use of anticoagulant drugs Disorders of fat malabsorption