Sources of Nutrients in Animals and Plants

Question 1

What are the primary sources of carbohydrates in the diet?

Answer 1

Grains, fruits, vegetables, and legumes.

Question 2

Name three animal sources of high-quality protein.

Answer 2

Eggs, chicken breast, and fish.

Question 3

What are essential amino acids?

Answer 3

Amino acids that cannot be synthesized by the body and must be obtained from the diet.

Question 4

How do plant proteins generally differ from animal proteins in terms of amino acid composition?

Answer 4

Plant proteins often lack one or more essential amino acids, making them incomplete.

Question 5

Name three plant sources of protein.

Answer 5

Lentils, quinoa, and chickpeas.

Question 6

What is a complete protein?

Answer 6

A protein that contains all nine essential amino acids in adequate proportions.

Question 7

How can vegetarians ensure they get complete proteins in their diet?

Answer 7

By combining different plant proteins to provide all essential amino acids (e.g., rice and beans).

Question 8

Name two examples of complementary proteins.

Answer 8

Rice and beans, hummus and pita.

Question 9

What are the main sources of dietary lipids?

Answer 9

Animal fats, dairy products, nuts, seeds, and plant oils.

Question 10

How do the lipid profiles of animal fats compare to plant oils?

Answer 10

Animal fats are typically higher in saturated fats, while plant oils are higher in unsaturated fats.

Question 11

What is the primary difference between saturated and unsaturated fats?

Answer 11

Saturated fats have no double bonds between carbon atoms, while unsaturated fats have one or more double bonds.

Question 12

Name three plant oils high in unsaturated fats.

Answer 12

Olive oil, canola oil, and flaxseed oil.

Question 13

What are trans fats, and why are they considered unhealthy?

Answer 13

Trans fats are artificially hydrogenated oils that increase the risk of heart disease.

Question 14

Which nutrient is found abundantly in fish oil?

Answer 14

Omega-3 fatty acids.

Question 15

What are the health benefits of omega-3 fatty acids?

Answer 15

They reduce inflammation, lower the risk of heart disease, and support brain health.

Question 16

Name two plant sources of omega-3 fatty acids.

Answer 16

Flaxseeds and chia seeds.

Question 17

What is the primary role of dietary fiber in the body?

Answer 17

Dietary fiber aids in digestion, helps regulate blood sugar levels, and reduces cholesterol.

Question 18

Name two sources of soluble fiber.

Answer 18

Oats and apples.

Question 19

Name two sources of insoluble fiber.

Answer 19

Whole grains and vegetables.

Question 20

What is the significance of bioavailability in nutrient absorption?

Answer 20

Bioavailability refers to the proportion of a nutrient that is absorbed and utilized by the body.

Question 21

How does the bioavailability of iron differ between plant and animal sources?

Answer 21

Heme iron from animal sources is more readily absorbed than non-heme iron from plant sources.

Question 22

Name a plant-based source of iron.

Answer 22

Spinach.

Question 23

How can the absorption of non-heme iron be enhanced?

Answer 23

By consuming it with vitamin C-rich foods.

Question 24

What is the role of vitamin C in iron absorption?

Answer 24

Vitamin C enhances the absorption of non-heme iron by reducing it to a more absorbable form.

Question 25

Name two good dietary sources of vitamin B12.

Answer 25

Meat and dairy products.

Question 26

Why is vitamin B12 deficiency more common in vegans?

Answer 26

Vitamin B12 is primarily found in animal products.

Question 27

How can vegans ensure adequate intake of vitamin B12?

Answer 27

By consuming fortified foods or taking B12 supplements.

Question 28

Name a nutrient that is more bioavailable in animal sources than in plant sources.

Answer 28

Iron.

Question 29

What are phytochemicals, and in which type of foods are they commonly found?

Answer 29

Phytochemicals are bioactive compounds found in plants that have health benefits.

Question 30

Name two health benefits of consuming phytochemicals.

Answer 30

They can reduce inflammation and lower the risk of chronic diseases.

Question 31

What is the primary source of vitamin D?

Answer 31

Sunlight exposure and fortified foods.

Question 32

How does the vitamin D content in plant foods compare to that in animal foods?

Answer 32

Animal foods typically have higher vitamin D content than plant foods.

Question 33

Name a plant-based source of calcium.

Answer 33

Fortified plant milks and tofu.

Question 34

How can the absorption of calcium from plant sources be improved?

Answer 34

By consuming it with vitamin D or through fermentation and soaking.

Question 35

What are antinutrients, and where are they commonly found?

Answer 35

Antinutrients are compounds that interfere with nutrient absorption, commonly found in legumes and grains.

Question 36

Name an antinutrient found in legumes and its effect on nutrient absorption.

Answer 36

Phytates bind minerals such as iron and zinc, reducing their absorption.

Question 37

How can the effects of antinutrients in foods be reduced?

Answer 37

By soaking, fermenting, or cooking the foods.

Question 38

What is the difference between complete and incomplete proteins?

Answer 38

Complete proteins contain all essential amino acids, while incomplete proteins lack one or more.

Question 39

Name a food that contains all nine essential amino acids.

Answer 39

Quinoa.

Question 40

What is the primary source of dietary cholesterol?

Answer 40

Animal products such as meat, dairy, and eggs.

Question 41

How do plant sterols affect cholesterol levels in the body?

Answer 41

Plant sterols can lower cholesterol levels by blocking its absorption in the intestines.

Question 42

Name a food rich in plant sterols.

Answer 42

Nuts.

Question 43

What is the role of dietary fats in the absorption of fat-soluble vitamins?

Answer 43

Dietary fats are necessary for the absorption of vitamins A, D, E, and K.

Question 44

Name a fat-soluble vitamin and a food source rich in it.

Answer 44

Vitamin A, found in liver and carrots.

Question 45

How does the protein digestibility-corrected amino acid score (PDCAAS) measure protein quality?

Answer 45

PDCAAS measures protein quality based on amino acid content and digestibility.

Question 46

Name a high PDCAAS plant protein source.

Answer 46

Soy protein.

Question 47

What are the benefits of including a variety of protein sources in the diet?

Answer 47

It ensures a balanced intake of all essential amino acids and other nutrients.

Question 48

How do omega-6 fatty acids affect inflammation compared to omega-3 fatty acids?

Answer 48

Omega-6 fatty acids tend to promote inflammation, whereas omega-3 fatty acids are anti-inflammatory.

Question 49

Name a common dietary source of omega-6 fatty acids.

Answer 49

Sunflower oil.

Question 50

What is the significance of the ratio of omega-3 to omega-6 fatty acids in the diet?

Answer 50

A balanced ratio of omega-3 to omega-6 fatty acids is important for reducing inflammation and supporting overall health.