W7-L1: Vitamins

Question 1

How many Vitamin and Minerals are beneficial for human health?

Answer 1

13 Vitamins

16 Minerals

Question 2

What is RDA?

Answer 2

Recommended Dietary Allowance (RDA)
- The average daily intake level that is sufficient to meet the nutrient needs of 98% of healthy individuals in a specific age/gender group. (individual dietary planning).

Example: RDA for Vitamin C is 90 mg/day for adult men.

Question 3

What is EAR?

Answer 3

**Estimated Average Requirement (EAR) **

• The nutrient intake level that meets the needs of 50% of the population. (assess nutrient adequacy in groups & to set RDAs).

Example: EAR for iron in women is 18 mg/day

Question 4

What is AI?

Answer 4

Adequate Intake (AI)

• Set when there is insufficient evidence to establish an RDA.
• Based on the average intake of healthy individuals, assumed to be adequate.
• Used when no RDA can be determined.

Example: AI for water is 2.7L – 3.7L per day

Question 5

What is an UL?

Answer 5

Tolerable Upper Intake Level (UL)

• The maximum daily intake unlikely to cause harm in almost all individuals in the population. Helps prevent nutrient toxicity.

Example: UL for vitamin A is 3,000 µg/day for adults.

Not recommended

Question 6

LO

What is the overall function of
vitamins and minerals?

Answer 6

“Vitamins and minerals play crucial roles in numerous bodily functions, including metabolism, immune function, bone health, fluid balance, and energy production. Without adequate intake, the body can’t maintain optimal health”

Question 7

When can Vitamin & Mineral deficiecies arise?

6

Answer 7

• Restrictive or repetitive eating (cutting out food groups)
• Poor quality diet (no fruits/veggies, processed foods)
• Vegetarians / Vegans
• Irritable Bowel Disease
• Gastrointestinal system surgery / removal
• Pregnancy – Folic acid and vitamin D

Excessive regular consumption can also be a risk

Question 8

What Clinical and physical assessments reveal physical signs of
deficiency or toxicity?

Need to speak to a healthcare provider

Answer 8

• Fatigue or weakness
• Frequent illness or infections
• Skin changes (e.g., dryness, rashes)
• Hair loss
• Digestive issues (e.g., bloating, diarrhea, constipation)
• Cognitive changes (e.g., memory problems, mood swings)
• Wounds slow to hea

Question 9

What tool provides direct nutrient levels?

Answer 9

Blood or urine analysis provides direct nutrient levels e.g. Serum B12

Question 10

What is Epidemiological data?

Answer 10

Epidemiological data adds a population-level perspective, identifying groups at risk -

National and global surveys, such as the National Health and Nutrition Examination Survey (NHANES) or Canadian Community Health Survey (CCHS),

• identifies populations at risk, such as low-income communities, certain age groups (children, elderly), and those with specific medical conditions (e.g., celiac disease, IBS).

Question 11

What are Dietary Tools?

Answer 11

Dietary tools (food diaries, 24-hour recall, FFQ) provide context around intake but relies on honest input

FFQ = Food Frequency Questionnaire

10-40% underreported

Question 12

Emerging

Nutrigenomics

Answer 12

ask chat

Question 13

Number of Days of Diet Records required to Estimate True Average Intake for Individuals

Answer 13