Vitamins
Name one source of Vitamin E
Nuts, seeds, spinach, almonds, squash, seafood, olive oil, beans, peas, meats, eggs
Name one vitamin and one mineral found in milk
Calcium and Vitamin D
Where is 99% of calcium stored in the body
Name one source of phosphorus
Meat, poultry, eggs, fish, dairy
How many meals and how many snacks are recommended per day?
3 meals and 3 snacks
Which B Vitamin can only be found in animal sources?
Vitamin B12
Which Vitamin enhances the absorption of iron?
Vitamin C
What Disease is caused by a vitamin C deficiency?
Scurvy - Scurvy was the disease of sailors for a thousand years. An estimated 2 million sailors died of scurvy. The cure was found in the 18th century when a doctor found that having a daily ration of lime juice prevented symptoms.
True or False: Zinc toxicity is rare and can only occur through taking mega dose supplements?
True
This is an example of a plant source of protein
Tofu, beans, lentils, edamame, nut/nut butters..
This vitamin is made from bacteria in your gut, but can also be found in dark leafy greens
Vitamin K- Vitamin K is a byproduct of bacteria ingesting the foods that you eat
Which vitamin is primarily found in dietary fats and is considered an antioxidant?
Vitamin E
How is sodium excreted by the body?
Through bodily fluids: sweat, urine, diarrhea, or emisis
What mineral is primarily found in meats, spinach, and beans?
iron
How many servings of fruits and vegetables are recommended per day?
4-5 servings
What vitamins are fat soluble? (means they need to be eaten with a fat source to be absorbed)
Vitamins A, D, E, and K
Which mineral carries oxygen throughout the body? without enough you feel fatigued.
Iron
Which Mineral is needed for hormone excretion and can be found in chocolate?
Magnesium
Name one function of Vitamin D
Helps to create strong bones, strong teeth, assists with absorption of calcium
True or False: Potato Chips are a decent source of potassium?
True- A "good source" is considered 400-800mg and potato chips have 361 mg per a 1 oz serving
What are the precursors to Vitamin A?
Beta-Carotene and carotenoids
Name one food that contains both vitamin A and vitamin C?
Most red and yellow fruits and vegetables: Tomatoes, strawberries, carrots, oranges, lemons, bell peppers, and mangos
When might be a scenario you would need to drink Gatorade or ther electrolyte drinks?
After movement with sweating or heat, emisis or diarrhea- Sodium is an essential nutrient for heart and muscle contractions. It is also excreted through bodily fluids such as sweat, urine, vomit, or diarrhea. When you are sick or moving in heat or losing a lot of sweat, it is important to replace fluids with a salty drink to avoid heart and muscle problems and avoid dehydration.
Which mineral is a natural preservative that is added to some foods?
Sodium- Sodium has been used as a natural preservative since at least 2000 BC. Salt works by reducing water activity in foods, therefore making it last longer. This is why jerky is drier than regular meats.
What food is highest in potassium?
Potatoes- A potato has ~900mg of potassium, while a banana has ~420mg.