Week 5/6 - Vitamins & Minerals

Question 1

what is an estimated average requirement (EAR)

Answer 1

level for a nutrient which will meet the needs of 50% of the population

Question 2

what is an adequate intake (AI)?

Answer 2

established when evidence is insufficient to develop an RDA and is based on observed mean nutrient intake by a group of
apparently healthy people that are assumed to be adequate

Question 3

what are five functions of vitamins?

Answer 3

1. facilitate energy production
2. support muscle contraction
3. build structure like bone, cartilage, and muscle
4. protect cells from damage
5. red blood cell function

Question 4

what does vitamin c do?

Answer 4

1. protects - immune system, vessel walls, skin and gums
2. antioxidant - donate an electron without becoming reactive
3. builds collagen, cartilage, and bone
4. assists with iron absorption

Question 5

what is the RDA for vitamin C?

Answer 5

75 mg for women
90 mg for men

Question 6

how much more vitamin C should nicotine smokers ingest?

Answer 6

~35 mg more

Question 7

how much vitamin C can someone ingest in a day before feeling side effects?

Answer 7

> 1000mg

Question 8

what are the functions of vitamin B12?

Answer 8

• necessary for formation of red blood cells
• neurological function
• DNA synthesis

Question 9

what is the RDA for vitamin B12?

Answer 9

2.4mcg

Question 10

if someone to supplement B12 how much should they take in per day?

Answer 10

500mcg

Question 11

what are the consequences of B12 deficiency

Answer 11

megaloblastic anemia, nerve damage

Question 12

what are the four fat soluble vitamins?

Answer 12

A D E K

Question 13

functions of vitamin D?

Answer 13

• bone strength
• cell growth
• muscle function
• immune health
• helps prevent CVD, colorectal cancer, diabetes, depression, cognitive decline

Question 14

what age demographic in Canada has the lowest rates of sufficient vitamin D levels?

Answer 14

20-39 year olds

Question 15

what is the RDA for vitamin D

Answer 15

600 IU

Question 16

what happens with vitamin D toxicity?

Answer 16

hypercalcemia, hypercalciuria, kidney stones, soft tissue calcification

Question 17

what two types of vitamin A are found in the body

Answer 17

retinol and carotenoids?

Question 18

where does retinol come from?

Answer 18

animal products

Question 19

functions of vitamin A

Answer 19

• helps form healthy teeth, bones, soft tissue,
  skeletal tissue, mucous membranes, and skin
• promotes good vision

Question 20

where do carotenoids come from?

Answer 20

plants and vegetables

Question 21

what happens with vitamin A deficiency?

Answer 21

dry eyes, infection risk increases, poor night vision

Question 22

what happens with vitamin A toxicity?

Answer 22

dry skin, cracks at the corner of the mouth, gingivitis, muscle and joint pain, fatigue, depression, abnormal liver tests

Question 23

what are the functions of vitamin E?

Answer 23

prevents oxidative damage to the fats in cell membranes, immune function, metabolic processes, vessel dilation, platelet adhesion

Question 24

what is the RDA for vitamin E?

Answer 24

15mg

Question 25

what occurs with vitamin E toxicity?

Answer 25

extreme bleeding

Question 26

what does vitamin K do?

Answer 26

blood clotting, bone, and kidney function

Question 27

what occurs with vitamin K deficiency?

Answer 27

bleeding and hemorrhage, decreased bone mineralization, and osteoporosis

Question 28

what occurs with vitamin K toxicity

Answer 28

medication interference

Question 29

function of iron

Answer 29

synthesis and function of hemoglobin and myoglobin, growth and development, immune system, hepcidin (regulatory protein for iron absorption)

Question 30

RDA for iron

Answer 30

8mg males, 18mg females n

Question 31

what are the two types of iron

Answer 31

heme and nonheme

Question 32

function of zinc

Answer 32

immune system, skin, iron metabolism, metabolism of nutrients, gene expression, growth and develoment

Question 33

RDA for zinc

Answer 33

8mg females, 11mg males

Question 34

what happens with zinc deficiency

Answer 34

stunted growth, hair loss, diarrhea, eye and skin lesions, poor appetite, delayed sexual maturation

Question 35

function of calcium

Answer 35

vasodilation, muscle contraction, nerve transmission, hormonal secretion

Question 36

what happens with zinc toxicity

Answer 36

suppressed immune system

Question 37

RDA for calcium

Answer 37

1000mg

Question 38

what occurs with calcium deficiency?

Answer 38

calcium and osteoporosis

Question 39

what dose is calcium best absorbed at for supplementation?

Answer 39

< 500mg

Question 40

what occurs with calcium toxicity?

Answer 40

hypercalcemia - kidney stone s

Question 41

what is the upper limit for calcium

Answer 41

2500mg

Question 42

function of sodium

Answer 42

nerve and muscle function, molecular transport, electrical potential

Question 43

what is the AI for sodium?

Answer 43

1500mg

Question 44

what is the UL for sodium?

Answer 44

2300mg

Question 45

average sodium loss per liter of sweat

Answer 45

1000mg

Question 46

functions of magnesium

Answer 46

cofactor for enzyme reactions, structural development of bone, energy production, moves Na and K across cell membranes

Question 47

RDA for magnesium

Answer 47

320mg for females, 420mg for males

Question 48

UL for magnesium (supplemental)

Answer 48

350mg

Question 49

potassium function

Answer 49

nerve and muscles, electrochemical gradient, fluid volume in/out of cells, acid-base balance, regulates BP

Question 50

AI for potassium

Answer 50

4700mg