Vitamins & Minerals

FoodsWater Soluble Vitamins Fat Soluble Vitamins Major Minerals Wild Card

Name a good food source of iron.

Beef Clams Spinach Green leafy veggies Beans Fortified grains

The biggest source of sodium in American’s diets is ______ food.

The biggest source of sodium in American’s diets is processed food.processed

These are 3 non-citrus sources of vitamin C.

Bell peppers Broccoli Kiwi Strawberries Bok choy Sweet potatoes

Name 2 popular sources of vitamin D.

Fortified milk Sunlight

Name a food rich in vitamin K.

Dark green leafy vegetables(spinach, kale) Dark green leafy vegetables(spinach, kale) Cruciferous vegetables (cabbage, cauliflower) Cruciferous vegetables (cabbage, cauliflower) Liver Canola and soybean oil

Scurvy, a deficiency disease that was common centuries ago among sailors, can be prevented with adequate intake of this vitamin.

Vitamin C

These 3 B-vitamins are being studied for their relationship to homocysteine and cardiovascular health.

Folate Vitamin B6 Vitamin B12

Milk, a good source of this B-vitamin, is put into opaque containers to prevent breakdown induced by light exposure.

Riboflavin

Recommended Intakes of this vitamin are higher for smokers and tobacco-users.

Vitamin C

The amino acid tryptophan can be converted into this B- vitamin.

Niacin

This vitamin acts as an antioxidant, especially in the lungs and blood cells.

Vitamin E

In high doses, this vitamin can cause birth defects in pregnant women.

Vitamin A

Intestinal bacteria help produce this vitamin.

Vitamin K

Deficiencies of this vitamin are common in third world countries, resulting in high incidence of childhood blindness.

Vitamin A

This vitamin is most famous for its role in blood clotting.

Vitamin K

Table salt is made of sodium and this negatively charged ion.

Chloride

Deficiency of this mineral is the most common nutrient deficiency worldwide.

Iron

This mineral assists in the operation of over 300 enzymes and is found in whole grains, dark green vegetables, nuts, and cocoa.

Magnesium

This mineral is important for acid-base balance, is part of DNA and RNA, assists in energy metabolism, and is abundant in the food supply, especially animal products.

Phosphorus

While a high sodium intake is associated with higher blood pressure, high _____ intake is shown to prevent and help correct high blood pressure.

Potassium

True or False: Fluoride is added to most bottled water.

False

This class of nutrients is soluble in lipid, requires bile for absorption, and may be toxic in excess.

Fat soluble

True or False: Excess sun exposure can cause vitamin D toxicity.

False

Name the water-soluble vitamins.

B vitamins (thiamin, niacin, riboflavin, B6, B12, folate, biotin, pantothenic acid) B vitamins (thiamin, niacin, riboflavin, B6, B12, folate, biotin, pantothenic acid) Vitamin C

These are minerals that partly dissociate in water to form electrically charged particles (ions).

Electrolytes

FoodsMore Vitamins B VitaminsTrace Minerals Wild Card

These are 3 non-dairy sources of calcium.

Canned fish with bones (sardines, salmon) Canned fish with bones (sardines, salmon) Dark green leafy vegetables (greens, broccoli) Dark green leafy vegetables (greens, broccoli) Tofu set with calcium Beans Almonds Fortified breads and juices

These are 2 of the richest sources of active (pre- formed) vitamin A.

Liver & fish oil (natural) Milk & cereals (fortified)

The need for this vitamin rises with higher intake of polyunsaturated oil. Conveniently, oil is one good source of the vitamin.

Vitamin E

Name 3 good sources of Thiamin.

Enriched grains (pasta, bread, cereal) Pork Peas & beans Sunflower seeds Potatoes

Chicken, bananas, liver, and potatoes are good sources of this vitamin, which is needed in proportion to protein intake.

Vitamin B6

This vitamin acts like a hormone and plays a role in calcium balance in the body.

Vitamin D

Because of its antioxidant activity, this vitamin helps in the absorption of iron.

Vitamin C

Symptoms of deficiency of this vitamin include cracks at the corners of the mouth, hypersensitivity to light, and skin rash.

Riboflavin

Deficiencies of these 3 vitamins can cause anemia.

Folate & B12 (large cell type) B6 (small cell type)

Alcoholism leads to deficiency of this nutrient because alcohol displaces its intake, impairs its absorption, and hastens its excretion.

Thiamin

This vitamin is only present in foods of animal origin or fortified foods.

Vitamin B12

Enriched grain products are now fortified with this vitamin in an effort to help reduce neural tube birth defects.

Folate/folic acid

This B-vitamin is sometimes prescribed to help lower blood lipids

Niacin

Deficiency of this B- vitamin causes muscle pain and wasting and paralysis.

Thiamin

While most B-vitamins have no upper limit or toxicity symptoms, high doses of this B-vitamin can lead to depression, fatigue, and nerve damage.

Vitamin B6

This trace mineral is an important component of hemoglobin, which carries oxygen in red blood cells.

Iron

This trace mineral is added to salt and is critical to production of thyroid hormones.

Iodine

This mineral works closely with the hormone insulin to regulate and release energy from glucose.

Chromium

Deficiency of this trace mineral results in growth retardation, while excess interferes with iron and copper absorption.

Zinc

This mineral works with vitamin E to prevent oxidative damage to cells.

Selenium

True or False: High doses of beta- carotene can cause skin to turn orange.

True

This is the better absorbed form of iron.

Heme

Neither a vitamin nor a mineral, this “nutrient” is vital to life.

Water

The vitamin precursor that makes carrots and cantaloupe orange.

Beta carotene

In addition to providing structure for bones and teeth, name 3 other roles calcium plays in the body.

Regulates transport of ions, important in nerve transmission. Regulates transport of ions, important in nerve transmission. Maintains normal blood pressure Role in blood clotting Muscle contraction, heart beat Secretion of hormones, digestive enzymes, and neurotransmitters Secretion of hormones, digestive enzymes, and neurotransmitters Activates enzymes

FINAL JEOPARDY

The unpaired electron in this type of molecule makes it highly reactive, causing oxidative damage to cell membranes.

Free radical