Nutrition

Question 1

How many different types of fats are in coconut oil?

Answer 1

11

Only 4 are categorized as medium-chain triglycerides (MCT): lauric acid, caproic acid, caprylic acid, and capric acid.

Question 2

What are the best sources of stable saturated fats?

Answer 2

• Grass-fed animal fat and meat
• Grass-fed beef tallow
• Pastured egg yolks

Question 3

What is the best source of Monounsaturated Fat?

Answer 3

Olive oil

Question 4

What are the best sources of Omega-3 Fatty Acids?

Answer 4

• Wild-Caught, Low-Mercury Seafood

* Fish/Krill Oil

Question 5

What is Folate?

Answer 5

Folate is one of the B-vitamins and is needed to make red and white blood cells in the bone marrow, convert carbohydrates into energy, and produce DNA and RNA. Adequate folate intake is extremely important during periods of rapid growth such as pregnancy, infancy, and adolescence.

Question 6

What are Ketones?

Answer 6

Ketones are chemicals made in your liver. You produce them when you don’t have enough insulin in your body to turn sugar (or glucose) into energy. You need another source, so your body uses fat instead. Your liver turns this fat into ketones, a type of acid, and sends them into your bloodstream.

Question 7

Of the 11 fats found in Coconut oil, which are classified as medium-chain triglycerides (MCT)?

Answer 7

The 4 fats categorized as medium-chain triglycerides (MCT):

Lauric acid
Caproic acid
Caprylic acid
Capric acid

Question 8

What are the 6 primary categories of nutrients?

Answer 8

Carbohydrates, Lipids, Proteins, Vitamins, Minerals, and Water.

Question 9

What are the 4 macronutrients?

Answer 9

Carbohydrates, Lipids, Proteins, and Water

Question 10

What are the 2 micronutrients?

Answer 10

Vitamins and Minerals

Question 11

What are the primary functions of carbohydrates?

Answer 11

The primary function of carbohydrates is to provide energy to working organs (e.g. brain and skeletal muscle)

Question 12

What are the primary functions of lipids?

Answer 12

Lipids provide protection for the organs and insulation for the body. Lipids also provide energy for the body.

Question 13

What are the primary functions of proteins?

Answer 13

Some proteins provide structural framework in bone, skin, and cell membranes. Other proteins perform enzymatic (kinase, phosphorylase), transport (albumin, hemoglobin), immune (antibodies), and communication (hormones, neurotransmitters) functions. Proteins are best utilized for growth, maintenance, and repair of the body.

Question 14

What are the primary functions of vitamins and minerals?

Answer 14

Vitamins and minerals contain no calories. They play a critical role in metabolism in that they function as co-enzymes that allow specific metabolic processes to occur.

Question 15

What are the primary functions of water?

Answer 15

Water is a solvent, a transport medium, a lubricant, and a regulator of body temperature.

Question 16

What are the body’s 3 main energy systems for your body?

Answer 16

1) ATP-PC
2) Anaerobic Glycolysis
3) Aerobic Metabolism

Question 17

How long does food generally remain in the stomach?

Answer 17

2-4 hours

Question 18

What is the primary site of digestion and absorption of nutrients in the body?

Answer 18

Small Intestines

Question 19

What is the lifespan of the cells that line the intestinal wall?

Answer 19

The cells that line the intestinal wall have a very short lifespan and completely recycle every 3-5 days.

Question 20

What percent of meals actually make it to the colon?

Answer 20

In a healthy person, only approximately 5% of meals reach the colon.

Question 21

How long can food remain in the colon?

Answer 21

Contents can remain in the colon for 24-72 hours, depending on the fiber and fluid content of the meal.

Question 22

What are the three classifications of carbohydrates?

Answer 22

Carbohydrates, which contain the elements carbon, hydrogen, and oxygen, are classified according to size: Monosaccharides, Disaccharides, and Polysaccharides.

Question 23

What are the 3 forms of monosaccharides?

Answer 23

Glucose - often referred to as “blood sugar”
Fructose - commonly found in fruit.
Galactose - typically exists in milk.

Question 24

What are the 2 most common forms of disaccharides?

Answer 24

Sucrose - table sugar
Lactose - milk sugar
Maltose

Question 25

What are the 3 most common forms of polysaccharides?

Answer 25

Starch - storage form of carbohydrate in plants
Fiber - bonds are unbreakable, therefore are undigested.
Glycogen - can be digested rapidly

Question 26

Where does all ingested carbohydrate eventually end up?

Answer 26

all ingested carbohydrate eventually end up in the liver as glucose

Question 27

What happens to ingested carbohydrates if organs are fueled properly and glycogen stores are full?

Answer 27

The liver takes the excess glucose molecules, converts them to fatty acids, and stores them as triglycerides in adipose tissue.

Question 28

What are triglycerides?

Answer 28

Lipids contain the following three elements: carbon, hydrogen, and oxygen. A triglyceride contains three fatty acids, which are composed of a long chain of carbon and hydrogen atoms bound together, connected to a small carbon-containing molecule called glycerol.

Question 29

How are lipids classified?

Answer 29

Lipids are classified as fats and oils. Fats are usually solid at room temperature, while oils are liquids. Fats can further be classified by their degree of saturation: Saturated, Unsaturated, Monounsaturated, and Polyunsaturated (Omega-3 & Omega-6).

Question 30

How are polyunsaturated fats classified?

Answer 30

Polyunsaturated fatty acids can be further categorized as either omega-3 or omega-6 - both are essential, which means they cannot be synthesized by the human body and need to be consumed in the diet.

Question 31

Where is the primary site of lipid digestion?

Answer 31

The primary site of lipid digestion is within the small intestine. Lipids are best digested with the help of a compound called bile, which is an emulsifying compound made by the liver and stored in the gallbladder.

Question 32

How are proteins classified?

Answer 32

Proteins contain the following elements: carbon, hydrogen, oxygen, and nitrogen. The smallest unit of a protein is called an amino acid. Two amino acids joined together form a dipeptide; three form a tripeptide; and many joined together form a polypeptide.

Question 33

What is the smallest unit of a protein is called?

Answer 33

The smallest unit of a protein is called an amino acid. Two amino acids joined together form a dipeptide; three form a tripeptide; and many joined together form a polypeptide.

Question 34

How many different amino acids are in the human body?

Answer 34

There are 20 different amino acids in the human body. There are 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine - these cannot be produced by the body. The 11 non-essential amino acids: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine. Complete proteins contain all of the essential amino acids in one product.

Question 35

How many essential amino acids are there?

Answer 35

There are 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine - these cannot be produced by the body.

Question 36

How many non-essential amino acids are there?

Answer 36

The 11 non-essential amino acids: alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

Question 37

What is a complete protein?

Answer 37

Complete proteins contain all of the essential amino acids in one product.

Question 38

Where is the primary site of protein digestion?

Answer 38

Protein digestion begins in the stomach with the aid of pepsin. However, the primary site of protein digestion is the small intestine, where enzymes called proteases digest the proteins into smaller units for absorption.

Question 39

What is a catabolic state?

Answer 39

A catabolic state means that your body is breaking down tissue. Whenever you workout, whether it’s cardio or weightlifting, you’re causing tiny tears in your muscle. The longer and harder you workout, the more damage you’ll cause to your muscle tissue.

Question 40

What is an anabolic state?

Answer 40

An anabolic state means that your body is building or repairing tissue. When you rest, your body goes into damaged muscle tissue and begins repairing it. It’s during rest, not exercise that you actually put on all of your size.

Question 41

What are fat-soluble vitamins?

Answer 41

Vitamins A, D, E, and K require dietary fat for absorption and are stored in adipose tissue.

Question 42

What are water-soluble vitamins?

Answer 42

Water-soluble vitamins are not stored in the body, are depleted more rapidly, and therefore, need to be consumed regularly.

Question 43

What are common sources of Vitamin A (beta-carotene)?

Answer 43

Egg yolk, cod liver oil, carrot, papaya, mango, broccoli, spinach, and most dark green, leafy vegetables.

Question 44

What are common sources of Vitamin C?

Answer 44

Citrus fruits, peppers, strawberries, kiwi, broccoli, brussels sprouts, cauliflower, spinach, cabbage, turnip greens, and other leafy greens, sweet and white potatoes, tomatoes and winter squash.

Question 45

What are common sources for Vitamin E?

Answer 45

Avocados, olive oil, nuts (almonds and hazelnuts), seeds (sunflower seeds), green leafy vegetables (spinach and broccoli)

Question 46

What are common sources of Copper?

Answer 46

Salmon, organ meats (kidneys, liver), dark leafy greens, cocoa, black pepper.

Question 47

What are common sources of Selenium?

Answer 47

Brazil nuts, yellowfin tuna, mushrooms, pork, beef, turkey, chicken, and eggs

Question 48

What are the primary functions of water in the body?

Answer 48

Approximately 60% of the body is made of water. Water is essential to survival. Water aids in transportation, as a component of blood and urine; removal of waste products; protection, serving as a lubricant, cleanser, and cushion; involvement in many metabolic reactions; temperature regulation.

Question 49

What is the average body water loss?

Answer 49

The average body water loss is approximately 2.75 L per day. Water loss occurs in the form of sweat and urine at about 1-2 L per day. An additional liter can be lost via evaporation in expired breath and from skin.

Question 50

Vitamin D

Answer 50

Vitamin D is central to the body’s immune system. Low levels of vitamin D are associated with increased risk and prevalence of infections in multiple studies.

Question 51

Selenium

Answer 51

Selenium is an essential mineral that is a cofactor in glutathione production. It is also important for hormonal balance, antioxidant defense redox signaling, and redox homeostasis (balancing the oxidative stress in the body).

Viral infections frequently produce a higher number of reactive oxygen species (ROS). When overwhelming the antioxidant defense system, the excess production of ROS induces oxidative stress. ROS, in turn, can enhance viral replication. The viral infection then increases the need for certain micronutrients such as selenium in the antioxidant defense.

Question 52

Vitamin C

Answer 52

Vitamin C is an antioxidant, and helps to recycle oxidized glutathione back into active glutathione.

Based on a large meta-analysis, regular intake of vitamin C has not been shown to prevent colds but it can shorten the duration of colds (by 8 % in adults and 14 % in children) with slightly less severe symptoms.

Mega-dosing vitamin C may be helpful in treating the flu right after the appearance of flu symptoms with hourly doses of 1000 mg of Vitamin C for the first 6 hours and then 3 times daily thereafter.

Question 53

Zinc

Answer 53

Zinc is required for the function of more than 300 enzymes and more than 1000 transcription factors (proteins that regulate the function of genes). Zinc also plays an important role as a structural agent of proteins and cell membranes preventing oxidative stress.

Zinc is important for hormone production and immunity. It is also known for fighting against infections. Low zinc status in the body can cause gastrointestinal problems and increase the risk of pneumonia. Be reasonable with supplementation: very high zinc supplementation can cause toxicity and stomach pain.

Question 54

Vitamin B3 (niacin)

Answer 54

Vitamin B3, or niacin, supplementation increases NAD+ biosynthesis.

Question 55

Ubiquinone (coenzyme Q10)

Answer 55

Ubiquinone (coenzyme Q10) acts as a contributor to the electron transport chain. It is a fat-soluble compound that helps to generate ATP (adenosine triphosphate).

Low cellular ubiquinone levels may be a predisposing factor for various illnesses due to insufficient aerobic energy production in the cells. With low energy production, the body will not be able to fight the intruders.

Ubiquinone reduces oxidative stress and preserves macrophages in the immune system.