Macronutrients & Micronutrients

Question 1

What is protein?

Answer 1

Protein is made up of hundreds or thousands of smaller units, called amino acids, which are linked to one another in long chains. The sequence of amino acids determines each protein’s unique structure and its specific function.

Question 2

Define essential amino acids.

Answer 2

Required for normal body functioning, but they cannot be made by the body and must be obtained from food. Of the twenty amino acids, nine are considered “essential.”

Question 3

Define nonessential amino acids.

Answer 3

Can be made by the body from essential amino acids consumed in food or in the normal breakdown of body
proteins. Of the twenty amino acids, eleven are considered “nonessential.”

Question 4

How many calories are in a gram of protein?

Answer 4

4 calories

Question 5

What is a complete protein?

Answer 5

Complete proteins contain all of the essential amino acids in adequate amounts. Animal foods (such as dairy products, eggs, meats, poultry, and seafood,) and soy are complete protein sources.

Question 6

What is an incomplete protein?

Answer 6

Incomplete proteins are missing, or do not have enough of, one or more of the essential amino acids, making the protein imbalanced. Most plant foods (such as beans and peas, grains, nuts and seeds, and vegetables) are incomplete protein sources.

Question 7

Which vitamins are water-soluble?

Answer 7

B’s, C

Question 8

Which vitamins are fat-soluble?

Answer 8

A, D, E, K

Question 9

Vitamin B1 (thiamine)

Answer 9

Helps convert nutrients into energy.

Sources: Whole grains, meat, fish

Question 10

Vitamin B2 (riboflavin)

Answer 10

Necessary for energy production, cell function and fat metabolism.

Sources: Organ meats, eggs, milk

Question 11

Vitamin B3 (niacin)

Answer 11

Drives the production of energy from food.

Sources: Meat, salmon, leafy greens, beans

Question 12

Vitamin B5 (pantothenic acid)

Answer 12

Necessary for fatty acid synthesis.

Sources: Organ meats, mushrooms, tuna, avocado

Question 13

Vitamin B6 (pyridoxine)

Answer 13

Helps your body release sugar from stored carbohydrates for energy and create red blood cells.

Sources: Fish, milk, carrots, potatoes

Question 14

Vitamin B7 (biotin)

Answer 14

Plays a role in the metabolism of fatty acids, amino acids and glucose?

Sources: Eggs, almonds, spinach, sweet potatoes

Question 15

Vitamin B9 (folate)

Answer 15

Important for proper cell division.

Sources: Beef, liver, black-eyed peas, spinach, asparagus

Question 16

Vitamin B12 (cobalamin)

Answer 16

Necessary for red blood cell formation and proper nervous system and brain function.

Sources: Clams, fish, meat

Question 17

Vitamin C (ascorbic acid)

Answer 17

Required for the creation of neurotransmitters and collagen, the main protein in your skin.

Sources: Citrus fruits, bell peppers, Brussels sprouts

Question 18

Vitamin A

Answer 18

Necessary for proper vision and organ function.

Sources: Retinol (liver, dairy, fish), carotenoids (sweet potatoes, carrots, spinach)

Question 19

Vitamin D

Answer 19

Promotes proper immune function and assists in calcium absorption and bone growth.

Sources: Sunlight, fish oil, milk

Question 20

Vitamin E

Answer 20

Assists immune function and acts as an antioxidant that protects cells from damage.

Sources: Sunflower seeds, wheat germ, almonds

Question 21

Vitamin K

Answer 21

Required for blood clotting and proper bone development.

Sources: Leafy greens, soybeans, pumpkin

Question 22

Define Macrominerals.

Answer 22

Macrominerals are needed in larger amounts than trace minerals in order to perform their specific roles in your body.

Question 23

What are the Macrominerals?

Answer 23

Calcium, Phosphorus, Magnesium, Sodium, Chloride, Potassium, Sulfur

Question 24

Calcium

Answer 24

Necessary for proper structure and function of bones and teeth. Assists in muscle function and blood vessel contraction.

Sources: Milk products, leafy greens, broccoli

Question 25

Phosphorus

Answer 25

Part of bone and cell membrane structure.

Sources: Salmon, yogurt, turkey

Question 26

Magnesium

Answer 26

Assists with over 300 enzyme reactions, including regulation of blood pressure.

Sources: Almonds, cashews, black beans

Question 27

Sodium

Answer 27

An electrolyte that aids fluid balance and maintenance of blood pressure.

Sources: Salt, processed foods, canned soup

Question 28

Chloride

Answer 28

Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices.

Sources: Seaweed, salt, celery

Question 29

Potassium

Answer 29

An electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function.

Sources: Lentils, acorn squash, bananas

Question 30

Sulfur

Answer 30

Part of every living tissue and contained in the amino acids methionine and cysteine.

Sources: Garlic, onions, Brussels sprouts, eggs, mineral water

Question 31

Define Trace Minerals.

Answer 31

Trace minerals are needed in smaller amounts than macrominerals but still enable important functions in your body.

Question 32

Iron

Answer 32

Helps provide oxygen to muscles and assists in the creation of certain hormones.

Sources: Oysters, white beans, spinach

Question 33

What are the trace minerals?

Answer 33

Iron, Manganese, Copper, Zinc, Iodine, Fluoride, Selenium:

Question 34

Manganese

Answer 34

Assists in carbohydrate, amino acid and cholesterol metabolism.

Sources: Pineapple, pecans, peanuts

Question 35

Copper

Answer 35

Required for connective tissue formation, as well as normal brain and nervous system function.

Sources: Liver, crabs, cashews

Question 36

Zinc

Answer 36

Necessary for normal growth, immune function and wound healing.

Sources: Oysters, crab, chickpeas

Question 37

Iodine

Answer 37

Assists in thyroid regulation.

Sources: Seaweed, cod, yogurt

Question 38

Fluoride

Answer 38

Necessary for the development of bones and teeth.

Sources: Fruit juice, water, crab

Question 39

Selenium

Answer 39

Important for thyroid health, reproduction and defense against oxidative damage.

Sources: Brazil nuts, sardines, ham

Question 40

Define micronutrients.

Answer 40

The term micronutrients refer to vitamins and minerals, which can be divided into macrominerals, trace minerals and water- and fat-soluble vitamins.

Vitamins are needed for energy production, immune function, blood clotting and other functions while minerals benefit growth, bone health, fluid balance and other processes.

To get an adequate amount of micronutrients, aim for a balanced diet containing a variety of foods.