NFA Vitamins,Minerals and Water

Question 1

What is a vitamin?

Answer 1

Essential organic compounds needed in small amounts for normal body function.

Question 2

What are precursors (provitamins)?

Answer 2

Inactive forms of vitamins that the body converts into their active forms (e.g., beta-carotene → Vitamin A).

Question 3

What are fat-soluble vitamins?

Answer 3

Vitamins stored in fat tissues and liver; absorbed with dietary fat; risk of toxicity with excess.

Examples: Vitamins A, D, E, K.

Question 4

What are water-soluble vitamins?

Answer 4

Vitamins that dissolve in water; easily excreted; must be consumed regularly.

Examples: B-complex (B1, B2, B3, B6, B12, folate) and Vitamin C.

Question 5

What is the role of Vitamin A?

Answer 5

Vision and immune health.

Question 6

What is the role of Vitamin D?

Answer 6

Calcium absorption and bone health.

Question 7

What is the role of Vitamin E?

Answer 7

Antioxidant that protects cells.

Question 8

What is the role of Vitamin K?

Answer 8

Blood clotting.

Question 9

What are the roles of B-vitamins?

Answer 9

Energy metabolism and brain function.

Question 10

What is the role of Vitamin C?

Answer 10

Collagen formation and antioxidant.

Question 11

What are food sources of vitamins?

Answer 11

Fruits, vegetables, dairy, meat, fish, nuts.

Question 12

What are nonfood sources of vitamins?

Answer 12

Sun exposure (Vitamin D) and gut bacteria (Vitamin K).

Question 13

What is a deficiency of Vitamin A?

Answer 13

Night blindness.

Question 14

What is a deficiency of Vitamin D?

Answer 14

Rickets (soft bones).

Question 15

What is a deficiency of Vitamin C?

Answer 15

Scurvy (bleeding gums).

Question 16

What is a deficiency of Vitamin B12?

Answer 16

Anemia and nerve damage.

Question 17

What is a toxicity of Vitamin A?

Answer 17

Birth defects and liver toxicity.

Question 18

What is a toxicity of Vitamin D?

Answer 18

Calcium buildup in blood.

Question 19

What is a toxicity of Vitamin C?

Answer 19

Kidney stones (in excess).

Question 20

What is a toxicity of Niacin (B3)?

Answer 20

Flushed skin and liver damage (high doses).

Question 21

What is unique about Vitamin D?

Answer 21

Vitamin D is technically a hormone.

Question 22

What does Vitamin B12 need for absorption?

Answer 22

Intrinsic factor.

Question 23

What can excess Vitamin E interfere with?

Answer 23

Blood clotting.

Question 24

Who benefits from vitamin supplements?

Answer 24

Pregnant women, elderly, vegans, those with deficiencies.

Question 25

Who recommends vitamin supplements?

Answer 25

Dietitians and doctors.

Question 26

What is the safety concern regarding vitamin supplements?

Answer 26

Megadoses can be harmful; whole foods are preferable.

Question 27

What are major minerals?

Answer 27

Minerals needed in large amounts: Calcium, potassium, sodium, magnesium.

Question 28

What are trace minerals?

Answer 28

Minerals needed in small amounts: Iron, zinc, copper, iodine.

Question 29

What are food sources of minerals?

Answer 29

Dairy (calcium), meat (iron), nuts (magnesium).

Question 30

What are nonfood sources of minerals?

Answer 30

Salt (iodine) and water (fluoride).

Question 31

What are the deficiency effects of calcium?

Answer 31

Weak bones and osteoporosis.

Question 32

What are the toxicity effects of calcium?

Answer 32

Kidney stones.

Question 33

What are the deficiency effects of iron?

Answer 33

Anemia.

Question 34

What are the toxicity effects of iron?

Answer 34

Organ damage.

Question 35

What are the deficiency effects of sodium?

Answer 35

Muscle cramps.

Question 36

What are the toxicity effects of sodium?

Answer 36

High blood pressure.

Question 37

What are the deficiency effects of potassium?

Answer 37

Irregular heartbeat.

Question 38

What are the toxicity effects of potassium?

Answer 38

Weakness.

Question 39

What maintains fluid balance?

Answer 39

Sodium, potassium, chloride.

Question 40

What can electrolyte imbalance lead to?

Answer 40

Dehydration and muscle cramps.

Question 41

What are crucial for bone density?

Answer 41

Calcium and Vitamin D.

Question 42

What strengthens bones?

Answer 42

Weight-bearing exercise.

Question 43

Who is at risk for osteoporosis?

Answer 43

Older adults and postmenopausal women.

Question 44

What are the roles of water?

Answer 44

Transports nutrients, regulates temperature, removes waste, protects tissues.

Question 45

What are the symptoms of dehydration?

Answer 45

Weakness, dizziness, confusion.

Question 46

What is water intoxication?

Answer 46

Diluted sodium levels (can be dangerous).

Question 47

What is the average water need per day?

Answer 47

~2-3 liters (varies).

Question 48

What factors influence water needs?

Answer 48

Activity, climate, health status.

Question 49

What controls water intake?

Answer 49

Thirst mechanism.

Question 50

What regulates water excretion?

Answer 50

Kidneys through urine.

Question 51

What minerals regulate fluid balance?

Answer 51

Sodium, potassium, and chloride.

Question 52

Which item does NOT belong with water-soluble vitamins?

Answer 52

Vitamin A.

Question 53

Which is NOT a major mineral?

Answer 53

Iron.

Question 54

Which is NOT a symptom of dehydration?

Answer 54

High blood pressure.