Micronutrients

Question 1

Nutrients required in smaller quantities, including vitamins and minerals.

Answer 1

micronutrients

Question 2

Compounds or molecules that help enzymes work.

Answer 2

coenzymes and cofactors

Question 3

Chemical processes that occur in the body that help sustain life.

Answer 3

metabolic reactions

Question 4

Organelles (small structures inside cells) where the majority of energy production, specifically aerobic metabolism, occurs – “the powerhouse of the cell.”

Answer 4

mitochondria

Question 5

A chemical process where most of the ATP in the body is produced – the basic principle behind this is that an electron gradient produces ATP.

Answer 5

electron transport chain

Question 6

Also known as the Citric Acid cycle, a sequence of biochemical reactions through which most living organisms produce energy using aerobic metabolism (i.e., in the presence of oxygen).

Answer 6

Krebs cycle

Question 7

Which vitamins are required for the Krebs cycle to function?

Answer 7

Vitamins B1 and B2

Question 8

Where are water-soluble vitamins stored?

Answer 8

They are found in the blood and other water-based fluids.

Question 9

Name the nine water-soluble vitamins.

Answer 9

Vitamin C
Thiamine (Vitamin B1)
Niacin (Vitamin B3)
Riboflavin (Vitamin B2)
Pantothenic Acid (Vitamin B5)
Vitamin B6
Biotin
Vitamin B12
Folic Acid

Question 10

Water soluble vitamin that is critical in the catabolism of sugars and amino acids as well as central nervous system function.

Answer 10

Vitamin B1/Thiamine

Question 11

A condition of thiamine deficiency that affects either the cardiovascular system, the nervous system, or both.
Symptoms include weight loss, emotional disturbances, impaired sensory perception, weakness and pain in the limbs, and periods of irregular heart rate. Edema (swelling of bodily tissues) is common.

Answer 11

Beriberi

Question 12

A disease of the brain that is the direct result of thiamine deficiency – It causes confusion and makes people uncoordinated.

Answer 12

Wernicke encephalopathy

Question 13

Vitamin that is critical in the metabolism of proteins, carbohydrates, and fat, and required for cellular respiration, which helps create energy.

Answer 13

Riboflavin/Vitamin B2

Question 14

A redox-active coenzyme that is critical in regulating oxidation-reduction reactions, which are responsible for managing the oxidative balance in the body.

Answer 14

Flavin Adenine Dinucleotide (FAD)

Question 15

A series of chemical reactions in the body that help balance out molecular damage due to increase levels of oxidative stress, also responsible for maintaining enough oxidants for the body to function properly.

Answer 15

antioxidant system

Question 16

The process and reaction between two substances in which one substance is oxidized and the other reduced.

Answer 16

Redox system

Question 17

What do deficiencies in Vitamin B2/riboflavin lead to?

Answer 17

Deficiencies in vitamin B2 result in dry skin, sore throats, and inflammation

Question 18

Vitamin that shares many similarities with vitamin B2 in that it is critical in the metabolism of proteins, carbohydrates, and fat. It is a precursor to the coenzyme NAD, which is critical for the catabolism of fat, carbs, and protein.

Answer 18

Niacin/Vitamin B3

Question 19

A cofactor that plays several essential roles in metabolism, including as a coenzyme in redox reactions (carrying hydrogen ions to produce ATP).

Answer 19

Nicotinamide Adenine Dinucleotide (NAD)

Question 20

A cofactor that plays a critical role in the Kreb’s cycle and electron transport chain and is responsible for much of the ATP production in our cells.

Answer 20

Nicotinamide Adenine Dinucleotide (NAD)

Question 21

A water-soluble vitamin that is required to synthesize coenzyme A (CoA).

Answer 21

Pantothenic Acid/Vitamin B5

Question 22

A coenzyme that is notable for its role in the synthesis and oxidation of fatty acids and the oxidation of pyruvate in the citric acid cycle. It serves serves as a molecular link between glycolysis and the Kreb’s cycle, which means that it is involved in the metabolism of proteins, carbohydrates, and fatty acids.

Answer 22

CoA (co-enzyme A)

Question 23

The first step of carbohydrate metabolism, an anaerobic pathway, that breaks glucose or glycogen down to pyruvate.

Answer 23

glycolysis

Question 24

Represents a class of several related, but different molecules, each of which are important for optimal health.

Answer 24

B Vitamins

Question 25

What are the three molecular compounds of Vitamin B6?

Answer 25

pyridoxal pyridoxine pyridoxamine

Question 26

This vitamin is involved in the breakdown of glycogen into glucose and the production of glucose and neurotransmitters.

Answer 26

Vitamin B6

Question 27

Vitamin that is a cofactor in many carboxylase enzymes, which are responsible for transferring carbon dioxide molecules and the metabolism of carbohydrates, fatty acids, cholesterol, and amino acids.

Answer 27

Biotin (Vitamin B7)

Question 28

Biotin deficiencies can lead to...?

Answer 28

hair loss, dermatitis, issues with nails

Question 29

The largest of the B-complex vitamins, comes in many forms, and contains a heavy metal/mineral in its molecular structure, specifically cobalt.

Answer 29

Vitamin B12

Question 30

Vitamin involved in many different metabolic processes, including DNA synthesis, red blood cell production, and in maintaining proper neurological function

Answer 30

Vitamin B12

Question 31

Vitamin B12 deficiency can lead to...?

Answer 31

anemia and neurological disorders

Question 32

Vitamin that helps regulate single-carbon transfers, both accepting and donating single carbons to chemical reactions.

Answer 32

Folate/Vitamin B9

Question 33

Deficiencies in folate can lead to...?

Answer 33

anemia

Question 34

Folate helps regulate single-carbon reactions, which are critical because they____

Answer 34

help produce red and white blood cells as well as DNA when cells make copies of themselves

Question 35

AKA ascorbic acid

Answer 35

Vitamin C

Question 36

Evidence indicates that adequate amounts of which vitamin is important for maintaining your antioxidant system and minimizing disease risk?

Answer 36

Vitamin C

Question 37

An essential nutrient, a source of methyl groups needed for many steps in metabolism; aids in providing structure for cell membranes and as a critical molecule for the production of the neurotransmitter acetylcholine

Answer 37

Choline

Question 38

Deficiency of choline leads to...?

Answer 38

organ dysfunction, primarily fatty liver and damage to muscle tissue

Question 39

Chemical messenger that is released in muscle cells to activate muscle contraction. It is essential for all movement.

Answer 39

acetylcholine

Question 40

Something that improves either physical or mental performance.

Answer 40

ergogenic aid

Question 41

What happens when individuals take more water-soluble vitamins than the body needs for at any given time?

Answer 41

the body excretes it through urine

Question 42

Vitamin that is critical in the metabolism of sugar and amino acids as well as central nervous system function

Answer 42

Vitamin B1 / Thiamine

Question 43

A group of compounds referred to as retinoids. The most common retinoids are retinol, retinal, and retinoic acid

Answer 43

Vitamin A

Question 44

Vitamin critical in vision, immune function, and for human development.

Answer 44

Vitamin A

Question 45

Often referred to as vitamin A1. It is converted into retinal in the human body.

Answer 45

Retinol

Question 46

One of the other main forms of vitamin A and is converted into retinoic acid in the human body. It is important as it converts light into signals that the brain turns into vision.

Answer 46

Retinal

Question 47

Directly affects expression of genes. It is often used as a treatment of some skin conditions, such as acne, as it can control protein production that contributes to acne.

Answer 47

Retinoic acid

Question 48

A fat-soluble vitamin present in very few foods – much of what is found in our bodies comes from the conversion of cholesterol from direct exposure to sunlight. This makes it unique among the fat-soluble vitamins in that dietary sources are often not sufficient to maintain adequate levels. Sunlight and/or supplementation is necessary.

Answer 48

Vitamin D

Question 49

Vitamin that plays many critical roles in human health, including immune function, bone formation, and calcium metabolism

Answer 49

Vitamin D

Question 50

Vitamin D deficiency can lead to...

Answer 50

rickets

Question 51

Inadequate levels of vitamin D are found in roughly __% of young, otherwise healthy adults

Answer 51

36%

Question 52

Vitamin D insufficiency was observed in roughly __% of young athletes, which risks being elevated at higher latitudes where there is less sun exposure

Answer 52

56%

Question 53

A class of compounds – the most common ones are known as the tocopherols and the tocotrienols, each of which have four types: alpha, beta, gamma, and delta. This vitamin is one of the main antioxidant molecules in the body and it protects cells from oxidative damage.

Answer 53

Vitamin E

Question 54

A family of compounds that have a similar structure and function – they are involved in regulating blood clotting as well as calcium metabolism.

Answer 54

Vitamin K

Question 55

_______ is the name for a family of compounds known as the phylloquinones and menaquinones

Answer 55

Vitamin K

Question 56

Phylloquinones are also known as...?

Answer 56

Vitamin K1

Question 57

Menaquinones are also known as...?

Answer 57

Vitamin K2

Question 58

This vitamin plays critical roles in bone formation and remodeling as well as working synergistically with vitamin D

Answer 58

Vitamin K

Question 59

This vitamin is critical for immune function, bone formation, and calcium metabolism

Answer 59

Vitamin D

Question 60

This vitamin is critical for vision, immune, function, and for human development

Answer 60

Vitamin A

Question 61

This vitamin regulates blood homeostasis by controlling clotting

Answer 61

Vitamin K

Question 62

This vitamin protects cells from oxidative damage

Answer 62

Vitamin E

Question 63

What can a client incorporate into their diet to minimize the chances of becoming deficient in water-soluble vitamins? Check all that apply. A. Consume several servings of carbohydates (2-3) per day. B. Consume fatty fish at least once a week. C. Consume several servings of vitamin rich nuts and seeds (2-3) per day. D. Consume several servings of fortified dairy products (2-3) per day.

Answer 63

B. Consume fatty fish at least once a week. C. Consume several servings of vitamin rich nuts and seeds (2-3) per day. D. Consume several servings of fortified dairy products (2-3) per day.

Question 64

A mineral that is required for life and helps the body build bones and maintain their strength.

Answer 64

Calcium

Question 65

An essential trace mineral that can improve insulin sensitivity and enhance macronutrient metabolism.

Answer 65

Chromium

Question 66

An element that is only required in minute amounts in the human body.

Answer 66

Trace element

Question 67

An essential mineral and helps balance the redox system in the human body

Answer 67

Copper

Question 68

Minerals that are not required for human function and/or optimal health.

Answer 68

Nonessential minerals

Question 69

A nonessential mineral that, when consumed in low quantities, can be considered a beneficial ingredient for preventing cavities in teeth.

Answer 69

Flouride

Question 70

A trace mineral with a primary function in the human body is as a precursor to thyroid hormones: both T3 and T4

Answer 70

Iodine

Question 71

Iodine deficiency leads to...

Answer 71

Goiter and hypothyroidism

Question 72

The swelling of the neck resulting from enlargement of the thyroid gland.

Answer 72

Goiter

Question 73

A condition in which your thyroid does not produce enough thyroid hormones.

Answer 73

hypothyroidism

Question 74

Mineral that is central in hundreds of metabolic processes, with the storing, transporting, and delivery of oxygen via hemoglobin and myoglobin being the most important of its myriad roles. It is also involved in the electron transport chain and neurotransmitter production

Answer 74

Iron

Question 75

Dietary iron is found in which two forms?

Answer 75

Heme and nonheme

Question 76

A form of dietary iron found only in animal meat.

Answer 76

Heme iron

Question 77

A form of dietary iron found in plant-based foods.

Answer 77

Nonheme iron

Question 78

A mineral that is required for energy production, oxidative phosphorylation, and glycolysis.

Answer 78

Magnesium

Question 79

This mineral is conjugated to ATP

Answer 79

Magnesium

Question 80

Supplementation with this mineral lowered fasting glucose, LDL-c, and triglycerides and raised HDL-c in people with Type 2 diabetes

Answer 80

Magnesium

Question 81

Where is most of magnesium found in the body?

Answer 81

Bone tissue (60%)

Question 82

A trace element that finds its way into the human diet, has no necessary function, and is highly toxic, especially during development in utero and early childhood.

Answer 82

Mercury

Question 83

What is the maximal daily intake of mercury recommended by the World Health Organization?

Answer 83

2 µg/kg per day.

Question 84

This mineral is found everywhere in the body and is required for energy production and maintaining cellular viability.

Answer 84

Phosphorous

Question 85

This mineral is the central molecule in phosphate, which is part of adenosine triphosphate (ATP), the energy molecule that facilitates virtually every biochemical reaction.

Answer 85

Phosphorous

Question 86

A mineral that is present in all tissues in the body and is required for maintaining concentration gradients, fluid volume, and cardiac rhythm.

Answer 86

Potassium

Question 87

A condition where the concentration of potassium in the blood drops below normal levels.

Answer 87

hypokalemia

Question 88

The key component of several selenoproteins that serve as antioxidants or in the regeneration of antioxidants.

Answer 88

Selenium

Question 89

A mineral that is present in virtually every tissue of the body and is essential for maintaining gradient balance, fluid status, and cardiac rhythm.

Answer 89

Sodium

Question 90

A condition where the concentration of sodium in the blood drops below normal levels – this often happens when people sweat a lot or consume too much water and not enough electrolytes.

Answer 90

Hyponatremia

Question 91

A mineral that provides structure to cells and helps reactions occur – it is the most abundant intracellular of the trace elements and plays regulatory roles in transcription via transcription factors, stabilizes nucleic acids, and is necessary for the creation of tubulin, giving cells their internal rigid structure and allowing them to properly maintain their shape and function.

Answer 91

Zinc

Question 92

Sodium is primarily an _______ fluid

Answer 92

extracellular

Question 93

Potassium is primarily an ______ fluid

Answer 93

intracellular

Question 94

______ is primarily an extracellular fluid

Answer 94

Sodium

Question 95

______ is primarily an intracellular fluid

Answer 95

Potassium

Question 96

The extracellular concentration of _____ is between 136 and 151 millimolar

Answer 96

Sodium

Question 97

The extracellular concentration of _____ is between 3.4 and 5.2 millimolar

Answer 97

Potassium

Question 98

Hyponatremia sets in at concentrations below ____ millimolar.

Answer 98

135

Question 99

Which mineral can be found in all of the following food sources: dairy, seafood, whole grains, and green leafy vegetables? Check all that apply ``` A. Selenium B. Calcium C. Sodium D. Iron E. Potassium ```

Answer 99

B. Calcium C. Sodium D. Iron E. Potassium

Question 100

This mineral is involved in insulin signaling

Answer 100

Chromium

Question 101

The extent to which an ingredient, food, or other substance is absorbed by the body.

Answer 101

bioavailability

Question 102

What is the recommended serving amount of vegetables per day based on USDA Guidelines?

Answer 102

2.5 cups

Question 103

What is the recommended serving amount of fruit per day based on USDA Guidelines?

Answer 103

4 servings

Question 104

What is the recommended serving amount of dairy per day based on USDA Guidelines?

Answer 104

3 cups

Question 105

What is the recommended serving amount of meats/poultry per day based on USDA Guidelines?

Answer 105

5.5 oz

Question 106

What is the recommended serving amount of whole grains per day based on USDA Guidelines?

Answer 106

3 oz

Question 107

What percent of the body is made of calcium? a. 1-2% b. 14-15% c. 6-7% d. 9-10%

Answer 107

a. 1-2%

Question 108

What is the intracellular-to-extracellular ratio of potassium? a. 10:1 b. 50:1 c. 30:1 d. 40:1

Answer 108

c. 30:1

Question 109

What elemental metal is present in vitamin B12?

Answer 109

Cobalt

Question 110

What family of compounds are the vitamin K1 compounds called? a. Menaquinones b. Phylloquinones c. Retinoids d. Tocopherols

Answer 110

b. Phylloquinones

Question 111

What percent of magnesium in the human body is found in bone tissue?

Answer 111

60%

Question 112

What is the result of extended periods of high doses of fluoride?

Answer 112

damage to bones

Question 113

What is the common name for vitamin B2?

Answer 113

Riboflavin

Question 114

Choline is the primary molecule used to make what neurotransmitter?

Answer 114

Acetylcholine

Question 115

What is the group of compounds that make up the vitamin A family called?

Answer 115

Retinoids

Question 116

Hyponatremia (low-sodium concentration in the blood) sets in when sodium falls below what concentration?

Answer 116

135 millimolar

Question 117

What percent increased requirement do long distance runners have for iron compared to non-runners? a. 35% b. 25% c. 70% d. 50%

Answer 117

c. 70%

Question 118

What is the normal range of calcium in the blood? a. 7.2-8.2 mg/dL b. 5.5-6.9 mg/dL c. 8.4-9.5 mg/dL d. 3.0-4.2 mg/dL

Answer 118

c. 8.4-9.5 mg/dL

Question 119

What is the normal range for the extracellular concentration of sodium? a. 136 to 151 millimolar b. 206 to 217 millimolar c. 175 to 190 millimolar d. 321 to 338 millimolar

Answer 119

a. 136 to 151 millimolar

Question 120

What feature of minerals makes them different from vitamins?

Answer 120

they are inorganic