Chapter 8- Nutrition

What is the best source of vitamin D?

Whole milk is often associated with vitamin D; fortified milk must contain at least 400 IU per quart.

What must fortified milk contain at minimum per quart?

At least 400 IU (10 micrograms) of vitamin D.

What type of substances are vitamins?

Organic substances needed in small amounts by the body.

What are the two classifications of vitamins?

Fat-soluble or water-soluble.

List the fat-soluble vitamins.

Vitamin A, D, E, and K.

List the water-soluble vitamins.

Thiamin, Riboflavin, Niacin, Pantothenic acid, Biotin, Vitamin B-6, Vitamin B-12, Vitamin C, and Choline.

How are fat-soluble vitamins absorbed?

With dietary fat.

Where are water-soluble vitamins primarily absorbed?

The small intestine.

What is vitamin toxicity most frequently associated with?

Supplemental sources of vitamins, not from food.

What is a key factor in preserving vitamins in foods?

Cooking fruits and vegetables minimally helps retain vitamins.

Which vitamins are crucial for immune function and gene expression?

Vitamin D

What are phytochemicals?

Health-promoting compounds found in plant foods, not essential nutrients.

What are functional foods?

Foods with health benefits beyond basic nutrition.

What essential function do carotenoids serve?

Precursors of vitamin A and have antioxidant properties.

What effect does vitamin A deficiency have on vision?

It leads to impaired night vision and may cause night blindness.

What is the RDA for vitamin A for adult males?

900 micrograms per day.

What is the primary role of vitamin C in the body?

It aids in collagen synthesis and acts as an antioxidant.

What are the symptoms of vitamin C deficiency?

Bruising, bleeding gums, and poor wound healing.

What is the role of choline in the body?

Essential for cell membrane structure and brain development.

What is the primary function of vitamin E?

To serve as an antioxidant and protect cell membranes from oxidative damage.

What two forms does vitamin K exist in?

Phylloquinone and Menaquinone.

What are some food sources rich in folate?

Green leafy vegetables, asparagus, oranges, and fortified cereals.

What is recommended to avoid vitamin C toxicity?

2000 mg per day.

What happens during nixtamalization?

Corn is treated to improve its nutritional quality and increase niacin bioavailability.

What does a deficiency in vitamin B-12 lead to?

Pernicious anemia and neurological issues.

How much vitamin B-12 do adults need daily?

2.4 micrograms per day.

What is a critical factor in vitamin B-6 metabolism?

It acts as a coenzyme in many metabolic reactions.

Where is biotin synthesized in the body?

Intestinal bacteria.

What factors can impair vitamin D synthesis?

Limited sun exposure, dark skin pigmentation, and age.

What does a deficiency in thiamin cause?

Beriberi, with symptoms like weakness and nerve problems.

How can excessive intake of vitamin A cause toxicity?

Megadoses can lead to liver toxicity and increased risks.

What dietary pattern can help prevent cancer?

A diet rich in fruits, vegetables, whole grains, and low in processed foods.

What is the effect of smoking on nutrient absorption?

It may increase the need for vitamin C due to oxidative stress.

What dietary factors can reduce the risk of cancer?

High intake of antioxidants, vitamins C and E, and phytochemicals.

What are cruciferous vegetables known for?

They may reduce the risk of cancer due to their nutrient and phytochemical content.

What is the recommendation for physical activity to prevent cancer?

150 to 300 minutes of moderate-intensity activity per week.