Chap 2: Mirco-nutrients

Question 1

Vitamins DO NOT

Answer 1

provide energy (calories)

Question 2

Vitamins function in the body

Answer 2

help regulate the many chemical processes in the body

Question 3

Fat Soluble Vitamins

Answer 3

Vitamins A, D, E, K

Question 4

Fat-soluble vitamins require fat for

Answer 4

the stomach to allow them to be carried into the bloodstream for use (absorption)

Question 5

Water soluble vitamins

Answer 5

Vitamins C and B-Complex
B-Complex : B1 - Thiamin
B2 - Riboflavin
B3 - Niacin
B5 - Pantothenic
B6 - Pyridoxin
B9 - Folate
B12 - Cobalamin

Question 6

Vitamin A : food sources

Answer 6

Dark green, leafy vegetables, deep yellow and orange fruits and vegetables, milk, cheese, liver, eggs

Question 7

Vitamin A : function in the body

Answer 7

-Helps keep skin and hair healthy
-Aids in night vision
-Plays a role in developing
-Strong bones and teeth

Question 8

Vitamin D : food sources

Answer 8

D-fortified milk, egg yolk, salmon, and liver
Nonfood Source : Sun

Question 9

Vitamin D : function in the body

Answer 9

-Helps the body use calcium and phosphorus
-Plays a role in building strong bones and teeth

Question 10

Vitamin E : food source

Answer 10

Whole-grain bread and cereals; dark green, leafy vegetables; dry beans and peas; nuts and seeds; vegetables oil; margarine; liver

Question 11

Vitamin E : function in the body

Answer 11

-Helps form red blood cells, muscles, and other tissues
-Antioxidant

Question 12

Vitamin K: food sources

Answer 12

Dark green and leafy vegetables and cabbage

Question 13

Vitamin K : function in the body

Answer 13

Helps blood to clot

Question 14

Vitamin C : food sources

Answer 14

Citrus fruits, strawberries, kiwi, broccoli, tomatoes, and potatoes

Question 15

Vitamin C : function in the body

Answer 15

-Helps heal wounds
-Helps maintain healthy bones, teeth, and blood vessels
-Helps body fight infection

Question 16

Vitamin B-complex : food sources

Answer 16

Whole grain and enriched breads and cereals, dry bean and peas; peanut butter; nuts; meat; poultry; fish; eggs; milk

Question 17

Vitamin B-complex : function in the body

Answer 17

-Helps the body use the energy from the food we eat
-Helps brain, nerves, and muscles function

Question 18

Minerals : food sources

Answer 18

Meats, beans, nuts, fruits, vegetables, dairy products, and grains

Question 19

Minerals: functions in the body

Answer 19

-Depends on minerals for practically every process necessary for life
-Minerals actually become part of the body

Question 20

Macro minerals (7)

Answer 20

• Sodium
• Phosphorus
• Calcium
• Chloride
• Magnesium
• Potassium
• Sulphur

Question 21

Sodium (function and source)

Answer 21

Func - Needed for proper fluid balance, nerve transmission, and muscle contraction

Sour - Table salt, in processed food, unprocessed meats etc.

Question 22

Chloride (function and source)

Answer 22

Func - Needed for proper fluid balance and stomach acid

Sour - Table salt, soy sauce, breads etc.

Question 23

Potassium (function and source)

Answer 23

Func - Fluid balance, nerve transmission, and muscle contraction

Sour - Meats, milk, cheese, vegs., whole grain etc.

Question 24

Calcium (function and source)

Answer 24

Func - For bones/teeth, helps muscles, nerves func., blood clotting, immune health etc.

Sour - Milk/milk products, canned fish with bones, greens legumes, etc.

Question 25

Phosphorus (function and source)

Answer 25

Func - Bones/teeth, found in every cell, helps maintain acid-base balance

Sour - Meat, fish, poultry, processed food (soda pop)

Question 26

Magnesium (function and source)

Answer 26

Func - (found in bones) helps make protein, muscle contraction, nerve transmission, and immune system

Sour - Nuts/seeds, legumes, leafy greens, seafood chocolate etc.

Question 27

Sulfur (function and source)

Answer 27

Func - Found in protein molecules

Sour - Occurs in food as part of protein: meat, poultry, fish, eggs etc.

Question 28

Micro minerals (9)

Answer 28

• Zinc
• Copper
• Iron
• Manganese
• Selenium
• Fluoride
• Iodine
• Chromium
• Molybdenum

Question 29

Iron (Fe) (function and source)

Answer 29

Func - Part of molecule (hemoglobin) found in red blood cells that carry oxygen in the body, needed for energy metabolism

Sour - Red meats, fish/poultry, dark leafy green, etc.

Question 30

Zinc (Zn) (function and source)

Answer 30

Func - Part of many enzymes; needed for making protein and genetic material etc.

Sour - Meats, fish/poultry, leavened whole grains, vegetables

Question 31

Iodine (I) (function and source)

Answer 31

Func - Found in thyroid hormone, helps regulate growth, development, and metabolism

Sour - Seafood, foods grown in iodine-rich soil, dairy products, bread

Question 32

Selenium (Se) (function and source)

Answer 32

Func - Antioxidant

Sour - Meats, seafood, and grains

Question 33

Copper (Cu) (function and source)

Answer 33

Func - Part of many enzymes, need for iron metabolism

Sour - Legumes, nuts/seeds, whole grains, organ meats, & drinking water

Question 34

Manganese (Mn) (function and source)

Answer 34

Func - Part of many enzymes

Sour - Widespread in foods (plant foods)

Question 35

Fluoride (Fl) (function and source)

Answer 35

Func - Involved in formation of bones/teeth ; helps prevent tooth decay

Sour - Drinking water, fish, most teas

Question 36

Chromium (Cr) (function and source)

Answer 36

Func - Works closely with insulin to regulate blood sugar (glucose) levels

Sour - Unrefined foods, liver, brewer’s yeast, whole grains, nuts, cheese

Question 37

Molybdenum (M) (function and source)

Answer 37

Func - Part of some enzymes

Sour - Legumes, breads and grain, leafy greens, green vegetables, milk, liver

Question 38

Nutritional deficiency occurs

Answer 38

when you body doesn’t get enough nutrients