Vitamins / nurtients etc.

Question 1

What can we do to help feed the world sustainably? (5)

Answer 1

stabilize the population
stop wasting food
eat lower on the food chain
eat organic / locally grown food
buy animal products from small fam farms

Question 2

What are the protective factors from vegetarian diets? (4)

Answer 2

• lower in fat (lower risk: diabetes, heart disease, obesity, breast cancer)
• higher in fiber (lower risk: colon cancer & heart disease)
• higher in phytochemicals (lower: cancer & heart disease)
• higher in fruits & vegs (lower: hypertension)

Question 3

What are the functions of vita B12? (2)

Answer 3

DNA synthesis & nerve cell communication

Question 4

What is the deficiency associated w/ vita B12? &what does it entail? (2)

Answer 4

Pernicious anemia:

• muscle weakness
• neurological disturbances

Question 5

What are the food sources of vita B12?

Answer 5

animal products ONLY

-eggs, dairy, fortified grains, milks, supplements

Question 6

what’s the function of vita D>

Answer 6

involved in bone formation by regulating Ca absorption, metabolism, and excretion

Question 7

What does vita D deficiency entail? (2)

Answer 7

• soft, weak bones

- potential greater risk for cancer or other chronic diseases

Question 8

what are the sources of vita D? (2)

Answer 8

• fortified (soy) milks

- sun exposure (“sunny D, unleash the power of the sun”)

Question 9

what are Ca’s sources? (4)

Answer 9

skeleton
muscle contraction
nerve transmission
regulation of blood pressure

Question 10

what is Ca’s deficiency? What does it entail?

Answer 10

osteoporosis:

porous, brittle bones

Question 11

what are sources of Ca?

Answer 11

milk, cheese, yogurt
Ca-fortified milks
dark greens
greens
nuts&beans

Question 12

What are some recommendations with respect to Ca? (2)

Answer 12

Limit: soda, animal protein, & salt

&exercise

Question 13

what are the functions of iron? (2)

Answer 13

oxygen-carrying component in RBCs

responsible for oxygenation of tissues

Question 14

What are non-heme irons?

Answer 14

plant protein that are less-easily absorbed

Question 15

what increases and decreases iron absorption?

Answer 15

• vita C inc absorption

- coffee, tea, Ca, phytates in grains dec aborption

Question 16

what are the functions of zinc ? (5)

Answer 16

• acts as a coenzyme in 300 reactions
• involved in DNA synthesis
• cell repair
• growth
• development

Question 17

what does zinc deficiency entail? (2)

Answer 17

• loss of taste and appetite

- poor immune response

Question 18

what are the sources of zinc? (5) what’s the most easily absorbed?

Answer 18

dairy, legumes, whole grains, nuts, seeds

–meat sources–

Question 19

what aids the absorption of zinc? (3)

Answer 19

citric acid in fruits, lactic acid in yogurt, protein

Question 20

what are tips for zinc? (3)

Answer 20

(1) add lemon juice/vinegar to dishes that are good sources of zinc (2) don’t take Ca supps close to zinc-rich meal (3) take zinc supp if taking iron supp too, but not at the same time

Question 21

what does the optimal vegetarian diet consist of? (

Answer 21

nuts & seeds - antioxidants, Ca, Zn, monosat fats
legumes - protein, Zn, Ca, fiber
omega-3s (canola/walnut oils, soy, flaxseed)
Ca fortified OJ & milks
green leafy veggies - vita B & C, beta carotene, Ca