_____ are organic micronutrients that come from plants or animals, while _____ are inorganic elements that come from soil and water.
vitamins, minerals
We need precise amounts of various types of vitamins and minerals. E.g. you need 1,000 mg of calcium per day, but less than 10mg of vitamin C per day.
Note that neither vitamins nor minerals contain “calories”. Calories come from macronutrients like proteins, carbohydrates, and fats, which provide energy.
Which mineral promotes bone density and is commonly found in dairy products, seaweeds, almonds, sesame, quinoa, spinach, and okra?
calcium
Your body doesn’t produce calcium, so you have to rely on your diet to get the calcium you need.
The average adult needs 1,000 mg of calcium per day. The amount increases to 1,200 mg per day for women over the age of 50 and men over the age of 71.
A proper level of calcium in the body over a lifetime can help prevent osteoporosis, frail and porous bones that easily fracture.
What is the name of a unit of energy equal to the amount of heat required to raise the temperature of a gram of water 1 degree Celsius?
Calorie
“Calories” are listed on food nutrition labels as the summary of the food’s energy emanating from proteins, carbohydrates, and fats.
The capital C for Calories actually indicates 1,000 calories (little c), also known as a kilocalorie (kcal). But we typically just use the word “Calories” in conversation, even though we mean kilocalories.
Which type of organic compound is easy to digest and is common in breads, pastas, potatoes, fruit, and rice?
carbohydrates
Each gram of carbohydrates contains 4 calories of energy.
Simple carbohydrates are chains of sugar molecules that are easily digestible and are broken down for fast energy. Some examples include: sugar, fruit juice, concentrate, corn syrup, and high-fructose corn syrup.
Complex carbohydrates (starches) contain longer chains of sugar molecules, which takes the body longer to break down and provides longer lasting energy. Some examples include: beans, oatmeal, 100% whole-wheat bread, and quinoa.
What is the most common sugar substitute found in many processed foods like sodas, salad dressings, and candy?
high fructose corn syrup
Overconsumption of high fructose corn syrup may cause obesity and diabetes.
What compound helps in the digestion of foods, the production of vitamin D and hormones, and can be found in eggs, cheese, shrimp, beef, pork, and poultry?
cholesterol
While we need cholesterol, too much of the bad kind (LDL) – found in foods with high saturated fat percentages like butter, milk, red meat, and fried foods – can lead to clogged arteries.
What mineral conducts oxygen transfer in blood and can be found in lentils, red meat, poultry, beans, leafy vegetables, sesame seeds, and tofu?
iron
Not getting enough iron can lead to anemia (a lack of healthy red blood cells to carry oxygen throughout the body).
Iron is needed to form hemoglobin, which is a protein in red blood cells that carries oxygen and removes carbon dioxide from the body.
What mineral is important to neural functioning and can be found in bananas, potatoes, and oranges?
potassium
A lack of potassium can lead to weakness and fatigue, heart palpitations, and changes in blood pressure among other things.
What type of compound helps generate energy and build muscle, and is naturally found in meats, legumes, nuts, grains, and eggs?
protein
A lack of protein can lead to fatigue and loss of muscle mass.
Proteins are complex shaped molecules made up of amino acids, of which there are 20 types.
Also note that a gram of protein carries 4 calories.
Saturated fats can ____ cholesterol and unsaturated fats can _____ cholesterol.
raise, lower
Unsaturated fats are mostly found in foods from plants such as nuts, seeds, vegetable oils, but also in fatty fish.
Saturated fats are mostly found in animal-based foods like beef, pork, poultry, full-fat dairy products and eggs and oils like coconut oil and palm oil.
A gram of either type of fat contains 9 calories.
What mineral is used for taste and food preservation, but can contribute to high blood pressure if consumed in excessive amounts?
sodium
Sodium is a mineral found in salt. While sodium does not mean the same thing as table salt (salt is a compound, sodium a mineral), they are commonly referenced interchangeably.
Which vitamin combats night-blindness and keratomalacia (dry cornea) and can be found in dairy products, eggs, poultry, carrots, and fish?
vitamin A
Vitamin A deficiency can result in various childhood infections and is the leading (and preventable) cause of childhood blindness.
Which class of water-soluble vitamins plays an important role in cell metabolism and is divided into 8 chemically distinct vitamins?
Vitamin B Complex
Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxal), B7 (biotin), B9 (folic acid), B12 (cobalamin).
An untreated vitamin B-12 deficiency may result in a decrease in healthy brain functioning, including mental confusion and forgetfulness.
Which vitamin combats scurvy and can be found in fruits and vegetables?
vitamin C
Contrary to popular belief, experts have found little to no benefit from vitamin C to treat or prevent the common cold.
Which vitamin combats rickets and osteomalacia (soft bones) and can be found in fish, liver, and dairy products (also produced through sunlight hitting the skin)?
vitamin D
Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient.
Other great sources of vitamin D include fatty fish and fish liver oils, and smaller amounts are found in egg yolks, cheese, and beef liver.
Which vitamin combats hemolytic anemia, helps to maintain a healthy skin, and can be found in nuts, grains, and sesame seeds?
vitamin E
Vitamin E helps is also used as a sticky topical ointment for healing.
Which vitamin helps to make proteins that are needed for the building of bones and blood clotting and is produced by intestinal bacteria?
vitamin K
Having a sufficient amount of vitamin K in your body also helps to combat bleeding diathesis.
Some foods with an abundance in vitamin K are: broccoli, spinach, sprouts, and soybean oil.
Which mineral acts as a catalyst in enzymatic reactions and can be found in lamb, beef, and liver?
zinc
Zinc deficiency causes skin changes that look like eczema at first.
What is a normal resting adult heart rate?
60-100 beats per minute (bpm)
An adult’s heart rate may fall below this range when sleeping, and may rise above this range when exercising or experiencing extreme stress.
A person has a healthy blood pressure reading when the systolic blood pressure is less than ___ and the diastolic blood pressure is less than ___.
120, 80
The numbers make up a blood pressure reading; they are typically reported as a top and bottom number.
The top number, or systolic blood pressure, measures pressure on the arteries.
The bottom number, or diastolic blood pressure, measures pressure on the arteries between heartbeats.
_____ exercise is cardiovascular in nature and strengthens endurance, whereas _____ exercise strengthens muscles.
Aerobic, anaerobic
Aerobic exercises primarily improves endurance and stamina and includes jogging and biking.
Anaerobic exercises mainly improves speed and power and includes weightlifting and and sit-ups.
_____ _____ _____ is the rate of energy loss (calories burned) when resting.
Basal metabolic rate
Your body burns calories while breathing and performing necessary bodily functions, such as thinking and digesting.
What is the name of the index that is dependent upon height and weight, and is used as a measure of body fat?
Body mass index
Body mass index (BMI) is broken up into 4 categories:
- Underweight = less than 18.5
- Normal weight = 18.5 - 24.9
- Overweight = 25 - 29.9
- Obesity = 30+
What is the name of the rate at which the body converts food into energy?
metabolism
Metabolism is influenced by diet, exercise, and sleep.
For the most part, the idea of “fast” and “slow” metabolism is a myth, as metabolism can fluctuate with age and lifestyle choices.
What is the chemical that is added to many processed foods, particularly in Chinese food, to enhance flavor?
MSG
(monosodium glutamate)
Some people have reported reactions to MSG such as headaches, sweating, and nausea, although researchers classify it as “generally recognized as safe.”
Molecules that help prevent cancer by neutralizing free radicals are called __________.
antioxidants
Antioxidants are found in fruits, vegetables, sesame seeds, and in many other healthy foods.
They prevent the oxidation of other molecules, thereby protecting against free radicals (compounds which cause cellular mutation and lead to cancer).
What is the general term for pure inorganic elements that are required for human nutrition?
minerals
Some common minerals in food required for human nutrition include: calcium, iron, magnesium, potassium, zinc.
Inorganic means that minerals don’t necessarily come from living organisms but were even naturally occurring before life on earth began.
What are possible consequences of consuming too many free sugars on a daily basis?
Risk of type-2 diabetes, tooth decay, and obesity.
Free sugars are added to food and drinks such as chocolate, cereal, and fizzy drinks. They can also be found in honey, syrups, fruit juice, and smoothies.
Adults and children over the age of 11 should not consume more than 30g of free sugars a day.
What are additives on food labels commonly referred to in Europe?
E numbers
Common food additives are assigned with a three- or four-digit code prefaced by a capital E.
The E numbers replace the chemical or common name of a particular food additive.
Looking at metabolism, what is the recommended daily calorie intake for men and women?
- Women: Between 1,600 and 2,400 Kcal
- Men: Between 2,000 to 3,000 Kcal
The right amount of calories depends on the person’s age, size, height, lifestyle, overall health, and activity level.
What are the four most common over-the-counter medicines for treating pain, inflammation, and fever?
- ibuprofen (e.g. Advil)
- aspirin (e.g. Bayer)
- naproxen (e.g. Aleve)
- acetaminophen (e.g. Tylenol)
Each person and condition reacts differently to each drug, so consult a doctor if planning to use one of these for a prolonged amount of time.
What is the most popular over-the-counter medicine for treating heartburn and indigestion?
bismuth
(e.g. Pepto-Bismol)
Bismuth works by coating your digestive tract and protecting it from stomach acid. You should see a doctor if it has not helped after two days.
What popular over-the-counter medicine helps treat runny nose, itching, or sneezing due to an allergic reaction?
diphenhydramine
(e.g. Benadryl)
Diphenhydramine is an antihistamine, meaning that it helps counter against overreaction by your immune system.
What is a popular over-the-counter medicine to control coughing?
dextromethorphan (DM)
(e.g. Robitussin, NyQuil, Dimetapp, Vicks)
Dextromethorphan is an ingredient often found in cough syrups, tablets, sprays, and losenges. It helps to loosen the pleghm built up in your lungs.
What is the most common type of over-the-counter medicine to treat a sore throat caused by a bacterial infection?
benzocaine
(e.g. Cepacol, Chloraseptic)
Benzocaine is an active ingredient in cough drops and spray. It helps to control the symptoms of a sore throat by slightly numbing the area. It’s also available as an eardrop for temporary relief of ear pain.
What is a popular over-the-counter (OTC) medicine to treat nausea, vomiting, and dizziness caused by motion sickness?
dimenhydrinate
(e.g. Dramamine or Gravol)
Dimenhydrinate is an antihistamine which helps to reduce the effects of the body’s natural chemical histamine. This helps to counter against an overreaction by your immune system which causes your motion sickness.
What are two of the most common over-the-counter medications used to treat heartburn?
- antacids (e.g. Mylanta, Tums) and
- histamine-2 blockers (e.g. Pepcid)
Antacids relieve heartburn by changing the stomach acid to make it less corrosive. Histamine-2 actually reduces the amount of acid produced by the stomach.
