Nutrition test

What are vitamins?

Organic compounds that are essential for normal growth and nutrition, usually required in small quantities in the diet.

What are the major functions of Vitamin A?

Supports vision, immune function, and skin health.

Food sources of Vitamin A?

Carrots, sweet potatoes, spinach, and dairy products.

Deficiency symptoms of Vitamin A?

Night blindness, dry skin, and increased susceptibility to infections.

What are fat-soluble vitamins?

Vitamins that dissolve in fats and oils, and are stored in body tissues.

What are water-soluble vitamins?

Vitamins that dissolve in water and are not stored in the body.

What is Folate's role in the body?

Essential for DNA synthesis and cell division.

Food sources of Folate?

Leafy greens, legumes, and fortified cereals.

What are minerals?

Inorganic substances that play critical roles in bodily functions.

What is a function of Calcium?

Essential for bone health and muscle function.

Food sources of Calcium?

Dairy products, leafy green vegetables, and fortified foods.

What is the role of Zinc?

Supports the immune system and is involved in wound healing.

Food sources of Zinc?

Meat, shellfish, legumes, and seeds.

What is the significance of Electrolytes?

Charged particles that help regulate fluid balance and nerve function.

Signs of dehydration?

Thirst, dry mouth, fatigue, and dizziness.

Key nutrients for bone health?

Calcium, Vitamin D, and Phosphorus.

What should vegans be concerned about?

Nutritional deficiencies like Vitamin B12, iron, and calcium.

When is supplementation appropriate?

When dietary intake is insufficient to meet nutritional needs.

What are signs of fluid and electrolyte imbalance?

Muscle cramps, fatigue, and confusion.

What are the consequences of nutrient deficiencies?

Can lead to diseases such as scurvy (Vitamin C deficiency) and rickets (Vitamin D deficiency).

What is fat malabsorption?

A condition where the body cannot properly absorb fats, leading to vitamin deficiencies.

What is peak bone mass?

The maximum amount of bone mass a person can achieve, largely developed during youth.

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin vital for collagen synthesis, antioxidant function, and immune support.

Food sources of Vitamin C?

Citrus fruits, strawberries, kiwi, bell peppers, and broccoli.

Deficiency symptoms of Vitamin C?

Scurvy, characterized by fatigue, muscle weakness, and swollen gums.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin essential for calcium absorption and bone health.

Food sources of Vitamin D?

Fatty fish, fortified dairy products, egg yolks, and sunlight exposure.

Deficiency symptoms of Vitamin D?

Rickets in children and osteomalacia in adults, resulting in weakened bones.

What is Vitamin K?

Vitamin K is a fat-soluble vitamin important for blood clotting and bone metabolism.

Food sources of Vitamin K?

Leafy green vegetables like kale, spinach, and broccoli.

Deficiency symptoms of Vitamin K?

Increased bleeding and bruising, and impaired blood clotting.

What is Folate?

Folate is a water-soluble B vitamin essential for DNA synthesis and cell division.

Food sources of Folate?

Leafy greens, legumes, seeds, and fortified cereals.

Deficiency symptoms of Folate?

Megaloblastic anemia and increased risk of neural tube defects during pregnancy.

What is Niacin?

Niacin, or Vitamin B3, is a water-soluble vitamin that aids in energy metabolism and DNA repair.

Food sources of Niacin?

Meat, fish, poultry, whole grains, and legumes.

Deficiency symptoms of Niacin?

Pellagra, characterized by dermatitis, diarrhea, and dementia.

What is Vitamin B12?

Vitamin B12 is a water-soluble vitamin important for nerve function and the production of DNA and red blood cells.

Food sources of Vitamin B12?

Animal products such as meat, dairy, eggs, and fortified plant-based milks.

Deficiency symptoms of Vitamin B12?

Pernicious anemia, fatigue, and neurological issues.

What is Thiamin?

Thiamin, or Vitamin B1, is a water-soluble vitamin that plays a critical role in carbohydrate metabolism.

Food sources of Thiamin?

Whole grains, pork, legumes, and nuts.

Deficiency symptoms of Thiamin?

Beriberi, which can affect cardiovascular and nervous systems.

What is Riboflavin?

Riboflavin, or Vitamin B2, is a water-soluble vitamin that is essential for energy production and metabolism of fats, drugs, and steroids.

Food sources of Riboflavin?

Dairy products, eggs, green leafy vegetables, and fortified cereals.

Deficiency symptoms of Riboflavin?

Angular cheilitis, sore throat, and skin lesions.

What is Biotin?

Biotin, or Vitamin B7, is a water-soluble vitamin that supports metabolism of carbohydrates, fats, and proteins.

Food sources of Biotin?

Eggs, nuts, seeds, and certain vegetables like carrots.

Deficiency symptoms of Biotin?

Hair loss, skin rashes, and neurological symptoms.

What is the function of Phosphorus?

Phosphorus is essential for the formation of bones and teeth, energy production, and the synthesis of DNA and RNA.

Food sources of Phosphorus?

Meat, fish, dairy products, nuts, and legumes.

Deficiency effects of Phosphorus?

May result in weak bones, fatigue, bone pain, and impaired growth in children.

What is the function of Magnesium?

Magnesium supports muscle and nerve function, blood sugar control, and blood pressure regulation, and is involved in protein synthesis.

Food sources of Magnesium?

Nuts, seeds, whole grains, leafy green vegetables, and legumes.

Deficiency effects of Magnesium?

Can cause muscle cramps, mental disorders, osteoporosis, and fatigue.

What is the function of Iodine?

Iodine is crucial for the production of thyroid hormones, which regulate metabolism, growth, and development.

Food sources of Iodine?

Iodized salt, seafood, dairy products, and certain grains.

Deficiency effects of Iodine?

Can lead to goiter, hypothyroidism, and developmental issues during pregnancy.

What is the function of Fluoride?

Fluoride helps in the formation of strong bones and teeth, reducing the risk of dental cavities.

Food sources of Fluoride?

Fluoridated water, tea, fish, and some dental products.

Deficiency effects of Fluoride?

Increased risk of dental cavities and weakened dental structure.

What is the function of Chloride?

Chloride aids in maintaining fluid balance, electrical neutrality, and is a component of stomach acid (hydrochloric acid).

Food sources of Chloride?

Table salt (sodium chloride), seaweed, tomatoes, olives, and celery.

Deficiency effects of Chloride?

Can lead to muscle cramps, dehydration, and disrupted acid-base balance.

Identify foods rich in Vitamin C

Citrus fruits (oranges, lemons), strawberries, kiwi, bell peppers, and broccoli are all rich sources of Vitamin C.

Animal sources of Vitamin C

Animal sources are limited; however, organ meats can contain small amounts of Vitamin C.

Identify foods rich in Zinc

Food sources rich in Zinc include meat (especially red meat), shellfish, legumes (beans and lentils), seeds (pumpkin and sesame), and nuts.

Animal vs. Plant sources of Zinc

Animal sources of Zinc provide it in a more bioavailable form compared to plant sources, which may also contain phytates that inhibit absorption.

Identify foods rich in Phosphorus

Meat, fish, poultry, eggs, dairy products, nuts, and legumes are rich in Phosphorus.

Animal vs. Plant sources of Phosphorus

Animal sources provide highly bioavailable Phosphorus, while plant sources may contain phytates that can reduce absorption.

Identify foods rich in Chloride

Chloride is primarily found in table salt (sodium chloride), seaweed, tomatoes, olives, and celery.

Animal vs. Plant sources of Chloride

Chloride is abundantly available in animal sources through sodium and is also found in various plant sources, though mainly obtained through salt intake.

What happens when you have a nutrient deficiency?

A: It can lead to diseases or health problems.

Q: Which vitamin deficiency causes vision problems (night blindness)?

A: Vitamin A

Q: What disease is caused by Vitamin D deficiency?

A: Rickets (kids) / Osteomalacia (adults)

Q: What disease is caused by low calcium over time?

A: Osteoporosis (weak bones)

Q: What deficiency causes developmental problems in babies?

A: Folate deficiency

Q: Why is folate important in pregnancy?

A: Prevents birth defects (neural tube defects)

Q: What is fat malabsorption?

A: When the body can’t absorb fat properly

Q: Which vitamins are affected by fat malabsorption?

A: Vitamins A, D, E, K (fat-soluble vitamins)

Q: What can fat malabsorption lead to?

A: Vitamin deficiencies

Q: What is fat malabsorption?

A: When the body can’t absorb fat properly

Q: Which vitamins are affected by fat malabsorption?

A: Vitamins A, D, E, K (fat-soluble vitamins)

Q: What can fat malabsorption lead to?

A: Vitamin deficiencies

Q: Which nutrient is MOST important in early pregnancy?

A: Folate

Q: Why is iron important in pregnancy?
A: Supports increased blood supply

A: Supports increased blood supply

Q: Why is calcium important in pregnancy?

A: Builds baby’s bones and teeth

Q: What nutrient is a major concern for vegans?

A: Vitamin B12

Q: Why is B12 a concern?

A: Found mainly in animal products

Q: Other nutrients vegans may lack?

A: Iron, calcium, vitamin D, omega-3s

Q: When are supplements recommended?

A: When diet is not enough or for specific needs

Q: Example of people who may need supplements?

A: Pregnant women, vegans, elderly

Q: Should supplements replace food?

A: No, food is best source

Q: 3 key nutrients for bone health?

A: Calcium, Vitamin D, Phosphorus

Q: What does calcium do?

A: Builds and maintains bones

Q: What does Vitamin D do?

A: Helps absorb calcium

Q: What is peak bone mass?

A: The strongest your bones get (early adulthood)

Q: Why is peak bone mass important?

A: Higher peak = lower risk of osteoporosis later

Q: What helps build strong bones?

A: Good diet + physical activity