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Vitamins
Minerals
Water
Vitamins
Minerals
100
What is meant by the words “enriched” or “fortified”?
Food fortification is the addition of vitamins and minerals to foods.
100
On average, how many glasses of water should you consume daily?
On average, you should consume 8-10 glasses of water each day, to maintain fluid balance within your body.
100
What key components can “free radicals” potentially damage?
DNA, proteins and lipids (fats).
100
On average, how much water is lost daily to perspiration, breathing and excretion?
You lose 2-3 liters of water each day simply through perspiration, breathing and excretion.
100
Compared to the macronutrients (carbohydrates, fats and protein), are vitamins and minerals required in smaller or larger amounts?
Vitamins and minerals are considered micronutrients — because our bodies need them in smaller amounts (milligrams or micrograms/day).
200
Name two examples of antioxidants.
Examples of antioxidants include vitamins A (and its pre-cursor, beta-carotene), C and E as well as the mineral selenium.
200
Why it is important to consume water-soluble vitamins every day?
Water-soluble vitamins, which include the B-vitamins and vitamin C, mix only with water and cannot be stored by the body. Excess amounts are excreted in the urine. It is important to replenish them each day.
200
On average, how much of your daily water intake comes from food?
80% of your total intake of water comes from beverages and the other 20% from food.
200
How do antioxidants aid in health?
Antioxidants are molecules that inhibit the oxidation of other molecules.
200
What are the two classifications of minerals?
Minerals are grouped into two categories: major minerals and trace minerals.
300
Do vitamins and minerals provide food energy?
Vitamins and minerals are considered micronutrients — because our bodies need them in smaller amounts (milligrams or micrograms/day) and instead of yielding energy, they help our bodies carry out necessary physiological processes.
300
What is a precursor?
A precursor is a compound that can be changed into a vitamin in the body.
300
On average, what percentage of an adult’s body consists of water?
Water comprises about 60% of an adult’s body.
300
Why do you need to be careful that you don’t consume excess amounts of fat-soluble vitamins, such as in supplements?
Fat-soluble vitamins dissolve in lipids, rather than water, so fat is required for their absorption. These vitamins are usually carried in the blood in lipoproteins, and your body stores any extra that you consume in fatty tissues and the liver. This group of vitamins includes vitamins A, D, E and K.
300
Why are foods fortified, or enriched? List three reasons.
The Food and Drug Regulations allow food fortification to: Replace nutrients lost in the manufacturing process; Act as a public health intervention; Ensure the nutritional equivalence of substitute foods; or Ensure the appropriate vitamin and mineral nutrient composition of foods for special dietary purposes.
400
What are the main nutrients found in the milk and alternatives food group?
The milk and alternatives food group provides calcium, vitamins A, D and B12, riboflavin, zinc, magnesium, potassium, protein and fat.
400
What are the main nutrients found in the meat and alternatives food group?
The meat and alternatives group provides important nutrients such as iron, zinc, magnesium, B vitamins (thiamin, riboflavin, niacin, vitamin B6 and vitamin B12), protein and fat.
400
How do vitamins and minerals differ in their response to cooking, processing and storage?
Vitamins are vulnerable to heat, light, and chemical agents, so cooking, food preparation, processing, and storage must be appropriate to preserve vitamins in food. Minerals, on the other hand, are more stable to food preparation, but mineral loss can occur when they are bound to other substances in foods (such as oxalates found in spinach and tea, and phytates found in legumes and grains), making them unavailable for the body to utilize.
400
What are the main nutrients found in the grain products food group?
Nutrients provided by grain products include carbohydrate, B vitamins (e.g., thiamin, riboflavin, niacin and folate), iron, zinc, magnesium and other components such as fibre.
400
What are the main nutrients found in the fruit and vegetables food group?
Nutrients provided by vegetables and fruit include carbohydrate, vitamins A and C, potassium, magnesium and some B vitamins such as folate.
500
Name three examples of major minerals.
Major minerals include sodium, potassium, calcium, phosphorus, chloride, sulfur and magnesium. Compared to the macronutrients, both major and trace minerals are needed in much smaller amounts.
500
What is water intoxication and how does it occur?
Water intoxication is very rare but can occur if the body takes in excess fluid after being dehydrated, or in a person with a kidney disorder that reduces urine production. The symptoms include confusion, convulsions and heart failure, causing death in extreme cases.
500
What ailments can antioxidants protect you from?
Antioxidants may help protect your body from heart disease, some cancers and some eye problems.
500
Name three examples of trace minerals.
Trace minerals include iron, iodine, zinc, copper, manganese, fluoride, chromium, selenium and molybdenum.
500
Name three functions of water.
Transports water-soluble vitamins; Helps eliminate waste; Aids in regulating body temperature; Maintains the structure of large molecules, such as protein and glycogen; Maintains blood volume; Acts as a solvent for nutrients; Cushions the spinal cord and joints of the skeleton and Cushions the fetus during pregnancy.