nutrition

Question 1

vitamin A sources

Answer 1

dark green and yelllow vegetables and tomatoes

Question 2

vitamin D sources

Answer 2

mushrooms

Question 3

vitamin E sources

Answer 3

wheat germ and avocado

Question 4

vitamin K sources

Answer 4

green leafy vegetables, fruits, dairy products, vegetable oils and cereals, intestinal microflora

Question 5

B1 - thiamin- sources

Answer 5

whole and enriched grains, lean pork, legumes

Question 6

B2- riboflavin- sources

Answer 6

dairy products, meat, poultry, wheat germ, leafy vegetables

Question 7

B3- niacin- sources

Answer 7

meats, poultry, fish, legumes, wheat, all foods except fat

Question 8

B6- sources

Answer 8

animal products, vegetables, whole grains

Question 9

B9-folate- sources

Answer 9

leafy vegetables (destroyed in cooking), fruits, whole grains, wheat germ, beans, nuts

Question 10

B12- cobalamin - sources

Answer 10

eggs, dair products, liver, meats; NONE in plants (vegetarians, vegans, pescatarians- need B12 supplements)

Question 11

calcium sources

Answer 11

dairy products, Dark leafy greens ( collard, kale, spinach, swiss chard, turnip and mustard green), tofu, broccoli, cauliflower, flax seed, beans and lentils

Question 12

Iron sources

Answer 12

Dark leafy vegetables (collards, kale), broccoli, cauliflower, nuts, and seeds, Legumes (lentils, tofu), quinoa, fortified cereal (cream of wheat), lean meat, clams, oysters, dried prunes and raisins

Question 13

vitamin A - retinol, retinal role

Answer 13

vision

Question 14

vitamin A - retinoic acid - role

Answer 14

embryonic development; maintenance of epithelia, cell growth, proliferation, and differentiation

Question 15

vitamin D- cholecalciferol, ergocalciferol - role

Answer 15

bone metabolism and calcium homeostasis

Question 16

vitamin E - tocopherols - role

Answer 16

reactive oxygen species scavenger (membrane antioxidants)

Question 17

vitamin K (2-methil-1,4-naphthoquinone(3-) derivatives) - role

Answer 17

blood clotting

Question 18

B1- thiamine (role)

Answer 18

carb metabolism, amino acid metabolism

Question 19

B2- riboflavin (role)

Answer 19

oxidoreductases, FMN, FAD

Question 20

B3- Niacin (role)

Answer 20

Oxidoreductases, NAD, NADP

Question 21

B6 pyridoxine (role)

Answer 21

carbohydrate, lipid and amino acid metabolism; synthesis of neurotransmitters, sphingolipids and heme

Question 22

B9 - folate (role)

Answer 22

one carbon transfer reactions, choline synthesis of amino acids, synthesis of purines and pyrimidine (thymine)

Question 23

B12- cobalamin (role)

Answer 23

heme structure, folate recycling

Question 24

Vitamin C- ascorbic acid (role)

Answer 24

antioxidant function, collagen synthesis, bile acid, synthesis, neurotransmitter synthesis

Question 25

calcium - role

Answer 25

muscle contraction, cell transport, bone metabolism

Question 26

iron

Answer 26

hemoglobin, myoglobin, and cytochromes a, b, c

Question 27

BMI equation

Answer 27

weight in Kg / height in Meters squared

Question 28

what is the BMI for obesity

Answer 28

equal to or more than 30

Question 29

what is the BMI for overweight

Answer 29

25.1 - 29

Question 30

what is the BMI for Healthy individuals

Answer 30

18-25

Question 31

what is the waist circumference consistent with obesity?

Answer 31

over 40 inches for men and over 35 for women