Module 3 - The Micronutrients Flashcards
A major difference between water soluble and fat soluble vitamins is:
a. water soluble vitamins should be consumed in larger amounts than fat soluble b. excess fat soluble vitamins are stored in the body while excess water soluble are mostly excreted c. fat soluble vitamins are consumed in adequate amounts in foods while water soluble vitamins must be consumed in supplements d. water soluble vitamins are organic while fat soluble are inorganic
d.
water soluble vitamins are organic while fat soluble are inorganic
Which vitamins are fat soluble?
Select ALL that apply.
[mark all correct answers]
a.
vitamin C
b. vitamin D c. vitamin B12 d. thiamin e. vitamin K f. vitamin E g. folate h. vitamin B6 i. vitamin A
b.
vitamin D
e.
vitamin K
f.
vitamin E
i.
vitamin A
A person taking supplements of a nutrient should pay special attention to its:
a.
RDA
b.
UL
c.
AI
b.
UL
What is likely to influence bioavailability of a vitamin?
a. the method of food preparation b. the pH of the food c. the cost of the food product d. the presence of minerals
a.
the method of food preparation
Which of the following groups of people are recommended to take supplements? Check all that apply
[mark all correct answers]
a.
Children
b. Elderly c. Vegans d. Pregnant women e. Athletes f. Someone on a very low carbohydrate diet g. Someone taking multiple medications for health conditions h. Someone with numerous food allergies i. Teenagers j. Weight loss dieter k. Man trying to build muscle
Elderly
c. Vegans d. Pregnant women
Someone on a very low carbohydrate diet
g. Someone taking multiple medications for health conditions h. Someone with numerous food allergies j. Weight loss dieter
What foods provide phytochemicals? Select all that apply.
[mark all correct answers]
a.
Lean chicken
b. Salmon c. Soy beans d. Dark chocolate e. Cherries f. Greek yogurt g. Broccoli h. Fish oil supplements i. Flaxseed
c. Soy beans
d. Dark chocolate
e. Cherries
g. Broccoli
i. Flaxseed
Pellagra is caused by a deficiency of:
a. Thiamin b. Niacin c. Riboflavin d. Vitamin B6
Niacin
Which of the following food groups contains the most niacin?
a. Fruit group b. Dairy group c. Vegetable group d. Protein group
protein groupWhich vitamin in excess can help reduce blood cholesterol?
a. niacin b. folic acid c. thiamin d. ascorbic acid
Which vitamin in excess can help reduce blood cholesterol?
a. niacin b. folic acid c. thiamin d. ascorbic acid
niacin
Which food groups are a good source of vitamin B12?
a. Fruits and vegetables b. Whole grains and starch c. Meat and milk d. Oils and other fats
Meat & Milk
Why are deficiencies of B-vitamins rare?
a. They are found in most foods b. Most people take supplements c. Most grains products are fortified with these nutrients d. They are easily stored in the body
c.
Most grains products are fortified with these nutrients
What risk is most likely to occur in alcoholics?
a. riboflavin deficiency. b. thiamin deficiency. c. increased absorption of vitamin A d. increased absorption of folate
b.
thiamin deficiency.
Which nutrient enhances the absorption of calcium?
a. Vitamin C b. Vitamin D c. Potassium d. Riboflavin
b.
Vitamin D
Which statement about bone health is true?
a. Increased physical activity and consuming adequate minerals increases bone mineralization to make stronger bones. b. Only diet can improve bone mineralization to make stronger bones. c. Physical activity drains the bones of minerals, so supplements should be consumed. d. Increased physical activity makes you crave milk so you can obtain the minerals needed for stronger bones
a.
Increased physical activity and consuming adequate minerals increases bone mineralization to make stronger bones
Which of the following are good sources of calcium? Select all that apply.
[mark all correct answers]
a.
Cheese
b. Tofu c. Pasta d. Almonds e. Broccoli f. Bread g. Chicken h. Canned salmon with bones i. Fortified soy milk j. Sour Cream k. Yogurt l. Orange juice
.
Cheese
b.
Tofu
d.
Almonds
e. Broccoli f. Bread
h.
Canned salmon with bones
i. Fortified soy milk
k.
Yogurt
Which vitamin is important to bone health?
a. Folate b. Vitamin D c. Zinc d. Vitamin B12
b.
Vitamin D
Select all of the roles of phosphorus:
[mark all correct answers]
a.
Part of DNA
b. Part of RNA c. Helps form bones d. Provides energy to the body e. Acid-base balance f. Part of ATP g. Immunity h. Part of phospholipids i. Enzyme activity
Part of DNA
b. Part of RNA c. Helps form bones
Acid-base balance
f. Part of ATP
Part of phospholipids
i. Enzyme activity
Which vitamin acts similar to vitamin D to attract and keep the bones mineralized?
a. vitamin E b. vitamin A c. vitamin C d. vitamin K
vitamin K
Which of the following is a good source of phosphorus?
a. Spinach b. Yogurt c. Watermelon d. Cereal
yogurt
What source of fluoride should be consumed to provide the greatest protection against the development of tooth disease?
a. milk b. fish oil c. protein shake d. treated water
treated water
Which of the following nutrients are needed for dental health? Check all that apply.
[mark all correct answers]
a.
Calcium
b. Fluoride c. Potassium d. Vitamin D e. Phosphorus f. Vitamin E g. Magnesium h. Sodium
a.
Calcium
b.
Fluoride
d.
Vitamin D
e.
Phosphorus
g.
Magnesium
Which of the following foods is the most absorbable source of iron?
a. fortified cereal b. spinach c. beef d. beets
beef
Which of the following can interfere with iron absorption?
a. Citrus juices b. Excessive calcium intake c. Excessive sodium intake d. High protein content of meat
excessive calcium intake
Due to high risk of toxicity and bodily harm, which of the following nutrients should not be taken as a supplement without a diagnosed deficiency?
a.
calcium
b.
vitamin C
c.
vitamin B12
d.
Iron
iron
Which food choice would help to increase the amount of iron absorbed in a cheese sandwich?
a. lettuce b. mayonnaise c. onion d. tomato slice
tomato slice
What is hemochromatosis?
a. Severely low iron levels causing life-threatening anemia b. Genetic iron overload disease c. Iron toxicity from excessive supplementation d. Inability to properly absorb iron
b.
Genetic iron overload disease
Which of the following nutrients can enhance the absorption of non-heme iron?
a. Vitamin C b. Calcium c. Potassium d. Thiamin
vitamin C
Which of the following is a symptom of iron deficiency?
a. Difficulty concentrating b. Excessive thirst c. Weight gain d. Sores in the mouth
difficulty concentrating
The best dietary source of vitamin K is:
a. Leafy green vegetable b. Dairy products c. Citrus fruits d. Fish
leafy green vegetable
Which of the following are good sources of folate? Check all that apply
[mark all correct answers]
a.
Liver
b. Fruits c. Fortified cereals d. Green vegetables e. Dairy products f. Grains g. Almond milk
a.
Liver
b. Fruits c. Fortified cereals d. Green vegetables
f
grains
Which of the following substances, produced by the cells of the stomach, is needed to absorb vitamin B12?
a. Gastrin b. Pepsin c. Intrinsic factor d. Bile
Intrinsic factor
Vitamin B12 is found naturally in:
a. Plant-based foods b. Vegetables c. Animal foods d. Grains
animal foods
Which of the following nutrients can be produced by bacteria in the colon?
a. Iron b. Vitamin B6 c. Vitamin E d. Vitamin K
vitamin K
To prevent vitamin K deficiency, newborns should:
a. be breastfed b. be fed pureed spinach c. get a shot of vitamin K after birth d. receive antibiotics within the first few weeks after birth
c.
get a shot of vitamin K after birth
Who is most at risk of vitamin B12 deficiency?
a. Those who don't consume vegetables b. Young children c. Athletes d. Older people
d.
Older people
Excessive folic acid supplementation should be avoided because it:
a. Can mask a vitamin B12 deficiency b. Is toxic to the liver c. Can make the skin turn orange d. Can cause nerve damage
a.
Can mask a vitamin B12 deficiency
What is the primary function of vitamin K?
a. Immunity b. Blood clotting c. Protects cells from free radical damage d. Vision
blood clotting
Folic acid supplements are recommended in the early stages of pregnancy because the nutrient can:
a. Help with the development of the internal organs b. Help prevent neural tube defects such as spina bifida c. Assist with vitamin B12 absorption d. Reduce the chance of premature delivery
b.
Help prevent neural tube defects such as spina bifida
Which of the following are common symptoms/conditions of vitamin A deficiency? Select all that apply.
[mark all correct answers]
a.
Scurvy
b. Increased susceptibility to infections c. Night blindness d. Yellow-tinted skin e. Xerophthalmia
b.
Increased susceptibility to infections
c. Night blindness
e.
Xerophthalmia
Which of the following are good sources of beta carotene? Select all that apply
[mark all correct answers]
a.
Butternut squash
b. Cantaloupe c. Beef liver d. Cow's milk e. Carrots f. Sweet Potatoes g. Pumpkin h. Chicken
a.
Butternut squash
b. Cantaloupe
e.
Carrots
f. Sweet Potatoes g. Pumpkin
Which of the following foods are good sources of active Vitamin A? Select all that apply
[mark all correct answers]
a.
Beef liver
b. Sweet potatoes c. Milk d. Cod liver oil e. Cantaloupe
beef liver
milk
cod liver oil
What is the effect of consuming too much beta-carotene from food?
a. causes development of toxic effects most of the time b. is seen in people who smoke cigarettes c. leads to keratonization d. is associated with the skin turning yellow
d.
is associated with the skin turning yellow
Which of the following is a symptom of zinc deficiency?
a. Excessive thirst b. Impaired taste c. Muscle weakness d. Bruising
impaired taste
Which of the following groups of foods contains the most zinc?
a. Fruits b. Vegetables c. Meat and Seafood d. Grains
meat & seafood
Which of the following are functions of zinc? Choose all that apply.
[mark all correct answers]
a.
Immunity
b. DNA synthesis c. Antioxidant d. Collagen formation e. Component of enzymes f. Growth and development g. Taste perception
a.
Immunity
b.
DNA synthesis
e.
Component of enzymes
f.
Growth and development
g.
Taste perception
Select all of the food sources of vitamin C.
[mark all correct answers]
a.
Bananas
b. Oranges c. Tomatoes d. Milk e. Chicken f. Red Peppers g. Broccoli h. Fish i. Strawberries
b.
Oranges
c. Tomatoes
f.
Red Peppers
g. Broccoli
i.
Strawberries
When taken in high doses as a supplement, which of the following nutrients can be toxic to the liver?
a. Beta-carotene b. Vitamin C c. Vitamin E d. Vitamin A
vitamin A
As an antioxidant, vitamin E is especially important for protecting ________ such as those found in cell membranes and lipoproteins
a. Proteins b. DNA c. Sugars d. Lipid
Lipids
Excessive amounts of vitamin E through supplementation can increase the risk of:
a. Excessive bleeding b. Scurvy c. Blood clots d. Kidney damage
a.
Excessive bleeding
Exposure to which of the following can add to or accelerate the production of free radicals in the body? Select all that apply.
[mark all correct answers]
a.
Fruits and vegetables
b. Air pollution c. Asbestos d. Smoking e. Excessive sunlight f. Exercis
b.
Air pollution
c. Asbestos d. Smoking e. Excessive sunlight
Which vitamins are considered antioxidants? Select all that apply
[mark all correct answers]
a.
thiamin
b. vitamin B12 c. vitamin C d. beta carotene e. folate f. vitamin E
c.
vitamin C
d. beta carotene f. vitamin E
Which of the following are true statements about selenium? Select all that apply.
[mark all correct answers]
a.
The selenium content of foods often depends on the selenium content of the air where it’s grown.
b. It is part of the structure of several antioxidant enzymes. c. It is found in foods such as meat, seafood, grains, and nuts. d. It is a water-soluble vitamin. e. It is part of the structure of lipoproteins. f. It is a trace mineral.
b.
It is part of the structure of several antioxidant enzymes.
c. It is found in foods such as meat, seafood, grains, and nuts.
f.
It is a trace mineral
What causes oxidative stress? Select all that apply.
[mark all correct answers]
a.
Not enough free radicals
b. Not enough antioxidants c. Too many free radicals d. Too many antioxidants
b.
Not enough antioxidants
c. Too many free radicals
Many of the symptoms of scurvy, caused by vitamin C deficiency, are related to the vitamin’s role in the synthesis of ________.
a. Antioxidants b. Testosterone c. Collagen d. Lipoproteins
collagen
An elderly man with poor dentition complains food doesn’t taste right and has no appetite. What nutrient deficiency is he likely exhibiting?
a. niacin b. zinc c. selenium d. iron
zinc
The fluid within the cell has high concentrations of:
a. sodium b. chloride c. potassium d. calcium
c.
potassium
A person with hypertension that wants to lower blood pressure should reduce dietary intake of:
a. Potassium b. Chloride c. Magnesium d. Sodium
sodium
Which of the following are significant sources of sodium? Check all that apply.
[mark all correct answers]
a.
Canned fruit
b. Soup c. Cola d. Frozen meals e. Unsalted nuts f. Deli meats g. Sea salt h. Candy
soup
frozen meals
deli meats
sea salt
What is the most likely cause of potassium deficiency?
a. Poor diet b. Excessive vomiting c. Sweating d. Excessive use of table salt
excessive vomiting
Which of the following electrolytes is needed to make stomach acid?
a. Potassium b. Sodium c. Chloride d. Magnesium
chloride
What is the maximum daily recommended intake (upper limit) for sodium?
a. 1,000mg b. 2,000mg c. 2,300mg d. 3,400mg
2300
Why is milk a good beverage after exercising?
a. It helps to replenish electrolytes b. The calcium in milk enhances potassium absorption c. It inhibits chloride absorption to reduce stomach acid to prevent heartburn d. Milk is very high in sodium which can ease muscle pain
.
It helps to replenish electrolytes
Both a severe deficiency or toxicity of potassium can lead to what problem?
a. Brittle bones b. Scurvy c. Impaired wound healing d. Heart failure
heart failure
Select all of the following that are good sources of potassium.
[mark all correct answers]
a.
Potatoes
b. Orange juice c. Beef d. Lowfat yogurt e. Beans/Legumes f. Tuna g. Milk h. Cereal i. Raisins
a.
Potatoes
b. Orange juice
d.
Lowfat yogurt
e. Beans/Legumes f. Tuna g. Milk
i.
Raisins
Which of the following are signs of dehydration? Check all that apply.
[mark all correct answers]
a.
Headache
b. Less frequent urination c. Rapid weight gain d. Fatigue e. Thirst f. Irritability g. Brain swelling h. Slow pulse
.
Headache
b. Less frequent urination
d.
Fatigue
e. Thirst f. Irritability
Which of the following causes dehydration?
a. Excess alcohol consumption b. Resistance training exercise c. Low sodium intake d. Constipation
Excess alcohol consumption
The majority of body water is lost through:
a. Sweat b. Feces c. Urine d. Breathing
urine
The main minerals involved in fluid balance are:
a. Magnesium, calcium, and fluoride b. Phosphorus, sodium, and zinc c. Potassium, iron, and zinc d. Chloride, potassium, and sodium
d.
Chloride, potassium, and sodium
People getting mild to moderate exercise can replenish electrolytes lost in sweat by:
a. drinking the recommended amount of water b. replacing water with protein shakes c. eating an apple after exercise d. consuming a protein bar before exercise
.
drinking the recommended amount of water
Excessive water intake in a short period of time can lead to what problem?
a. Low blood sodium b. Low blood potassium c. Edema d. Rapid weight loss
a.
Low blood sodium
Which of the following are functions of water in the body? Check all that apply.
[mark all correct answers]
a.
Provide energy to the body
b. Lubricate joints c. Facilitate chemical reactions d. Helps eliminate waste products from the body via the kidneys e. Helps transport oxygen and nutrients to cells f. Provides adequate levels of electrolytes to the body
b.
Lubricate joints
c. Facilitate chemical reactions d. Helps eliminate waste products from the body via the kidneys e. Helps transport oxygen and nutrients to cells
Which organ regulates water balance in the body?
a. Thyroid gland b. Kidneys c. Liver d. Stomach
b.
Kidneys
Which of the following nutrients can improve hypertension with increased intakes? Select all that apply.
[mark all correct answers]
a.
Calcium
b. Sodium c. Potassium d. Magnesium
calcium
potassium
magnesium
Consuming refined flour products is most often associated with a deficiency in which mineral?
a. Chromium b. Iron c. Folic Acid d. Calcium
chromium
What is the primary function of chromium?
a. Energy b. Antioxidant c. Provides structure to the bones d. Utilization of insulin
utilization of insulin
Which of the following are good sources of iodine? Select all that apply.
[mark all correct answers]
a.
Shrimp
b. Yogurt c. Spinach d. Chicken e. Seaweed f. Milk g. Fish
a.
Shrimp
b.
Yogurt
e.
Seaweed
f.
Milk
g.
Fish
In the majority of the cases, what is the development of a goiter associated with?
a. addition of goitrogen substances in the diet b. iodine deficiency c. iodine excess d. living by the ocean
b.
iodine deficiency
blood sugar control
chromium
major ion on the inside of cells
potassium
carry oxygen in red blood cells
iron
major ion on the outside of cells
sodium
functions as an antioxidant
selenium
major components of bones
calcium
necessary for thyroxin
iodine
Which vitamin deficiencies can lead to anemia?
Select ALL that apply.
[mark all correct answers]
a.
Folate
b. Thiamin c. Niacin d. vitamin B12 e. riboflavin
folate
vitamin b12
In general, which nutrients assist with energy metabolism?
a. Electrolytes b. B-vitamins c. Fat soluble vitamins
b vitamins
Which food is a good source of fat soluble vitamins?
a. Strawberries b. Oatmeal c. Cow's milk d. Wheat bread
cows milk
Which of the following minerals play a key role in bones and teeth? Select all that apply.
[mark all correct answers]
a.
Fluoride
b. Potassium c. Calcium d. Magnesium e. Phosphorus f. Iodine
fluoride
calcium
magnesium
phosphorus
Which vitamins are part of the B complex vitamins? Select ALL that apply.
[mark all correct answers]
a.
thiamin
b. riboflavin c. iron d. niacin e. zinc f. Vitamin B6 g. folate h. vitamin C i. vitamin B12
thiamin
niacin
riboflavin
vitamin b6
folate
vitamin b12
Which vitamins affect bone health?
Select ALL that apply.
[mark all correct answers]
a.
Vitamin A
b. Vitamin D c. Folate d. Vitamin B12 e. Vitamin K f. Vitamin E
vitamin A
vitamin D
Vitamin K
deficiency of vitamin D
rickets
deficiency of calcium
osteoporosis
deficiency of vitamin C
scurvy
deficiency of niacin
pellagra
deficiency of thiamin
beriberi
sources of vitamin c
orange
potato
strawberry
sources of vitamin e
sunflower seeds
wheat germ
canola oil
sources of thiamin
enriched white bread
legumes
whole grain bread
sources of vitamin b12
chicken breast
skim milk
egg
