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Questions and Answers
What is the primary function of proteins in the body?
How much energy does one gram of fat provide?
Which of the following is NOT a function of carbohydrates?
What role do vitamins and minerals play in the body?
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What percentage of the human body is made up of water?
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Which of the following statements about fats is TRUE?
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What is the main function of dietary fiber?
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Which nutrient class is responsible for the maintenance of body temperature?
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What is the primary function of iron in the body?
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Which food source is highest in iodine?
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What is a symptom associated with iron-deficiency anemia?
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What is the recommended daily intake of fiber for adults?
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Which condition is caused by a deficiency of iodine?
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What is a consequence of excessive sodium intake?
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Which of the following is a primary role of water in the body?
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What is a major source of dietary fiber?
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What is the daily requirement of Vitamin A for adults?
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Which vitamin is known to regulate calcium and phosphorus absorption?
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A deficiency of which vitamin is most likely to cause night blindness?
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What is considered a rare deficiency disorder associated with Vitamin E?
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Which of the following is NOT a source of Vitamin D?
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Which vitamin is essential for blood clotting?
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What is the daily requirement of Vitamin E for adults?
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Which of the following functions does Vitamin A NOT support?
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What role do vitamins and minerals play in the body?
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Which of the following foods are considered protective foods?
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How does food function in social contexts?
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What are macronutrients primarily composed of?
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What is the significance of sharing food during festivals?
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What could be a consequence of nutrient insufficiency?
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What is the primary function of the regulatory aspect of food?
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Which of the following is NOT a macronutrient?
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What percentage of an adult's body weight is made up of water?
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Why is it essential to replenish lost fluids in the body?
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How much water does an adult male approximately need per day?
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What is the chemical representation of water?
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What role does water play when body temperature rises?
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What is dietary fibre commonly classified into?
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In addition to preventing constipation, what is one other benefit of dietary fibre?
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How much water do solid foods contribute to daily water intake?
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Study Notes
Food Functions
- Food provides nutrients essential for growth, development, and maintaining a healthy body.
- Food provides energy required for bodily functions.
- Food plays a crucial role in recovery from illness, with a balanced diet expediting the healing process.
- Food serves as a building block for the body, supporting tissue maintenance and repair.
- Food regulates key bodily processes, such as heart rate, body temperature, muscle contraction, water balance, blood clotting, and waste removal.
Social Aspects of Food
- Food has a significant social meaning, symbolizing shared acceptance.
- Food plays a central role in cultural, religious, and community life.
- Special foods are often distributed as a blessing or offering in religious ceremonies.
- Feasts are customary at important life stages, such as births, naming ceremonies, weddings, and birthdays.
- Festivals are often celebrated with specific menus, highlighting the connection between food and cultural traditions.
Psychological Functions of Food
- Food provides a source of comfort and pleasure.
- Food can offer social bonding and connection.
- Food can be associated with certain emotions and memories.
Macronutrients: The Building Blocks of Energy
- Macronutrients are required in relatively large amounts in an individual's diet.
- Macronutrients provide the majority of energy for the body.
- The three main macronutrients are proteins, fats, and carbohydrates.
Protein: The Building Block of the Body
- Proteins are composed of carbon, hydrogen, oxygen, nitrogen, sulfur, phosphorus, iron, and other elements.
- Proteins are composed of 22 amino acids.
- One gram of protein yields 4 kcal of energy.
- Proteins support growth and development.
- Proteins maintain and repair body tissues.
- Proteins synthesize antibodies (for immunity), enzymes (for metabolism), and hormones (for regulation).
- Proteins can serve as a non-carbohydrate source of energy.
Fats: A Concentrated Source of Energy
- Fats are composed of carbon, hydrogen, and oxygen.
- Fats are a concentrated source of energy, providing 9 kcal per gram.
- The body stores excess energy as fat.
- Fats help carry fat-soluble vitamins (A, D, E, K).
- Fats are essential for maintaining healthy skin and preventing scaly skin formation.
- Fats provide insulation and cushioning for organs.
- Fats enhance flavor and satiety (feeling of fullness).
Carbohydrates: The Body's Primary Energy Source
- Carbohydrates are the main source of energy, providing 4 kcal per gram.
- Carbohydrates are essential for the oxidation of fats and the synthesis of certain non-essential amino acids.
- Carbohydrates spare protein, meaning they can be used as an energy source instead of protein.
- Carbohydrates provide energy for physical activity.
Dietary Fibre: Promoting Digestive Health
- Dietary fibre, found primarily in fruits, vegetables, whole grains, and legumes, helps regulate digestion, prevent constipation, and promote bowel movements.
- There are two main types of dietary fibre: soluble, which dissolves in water, and insoluble, which does not.
Water: The Vital Nutrient
- Water makes up approximately 60% of an adult's body weight.
- Water is essential for all bodily functions and processes.
- The human body cannot store water, so regular replenishment is necessary.
- Water is lost through breathing, sweating, urine, and faeces.
- Water delivers oxygen and nutrients to cells and removes waste products.
- Water regulates body temperature through perspiration.
Micronutrients - Essentialities for Health
- Micronutrients are essential for growth, development, and maintaining healthy bodily functions.
- Micronutrients are needed in very small amounts.
- Micronutrients include vitamins and minerals.
Vitamins: Catalysts for Health
- Vitamins do not provide energy but act as catalysts in various body processes.
- The body cannot manufacture vitamins in sufficient quantities, so they must be obtained through diet.
- A balanced diet ensures adequate vitamin intake.
Minerals: Regulators & Protectors
- Minerals play regulatory and protective roles in the body.
- Minerals are elements that remain as ash when plant or animal tissues are burned.
Fat-Soluble Vitamins (A, D, E, K)
Vitamin A
- Functions: Promotes good vision, particularly in low light, supports immune function, maintains healthy skin.
- Deficiency Disorders: Night blindness, xerophthalmia (severe dryness of the eye), increased susceptibility to infections.
- Daily Requirement: Adults: 700-900 mcg/day.
- Sources: Liver, dairy products, brightly colored fruits and vegetables (e.g., carrots, apricots, spinach, mangoes).
Vitamin D
- Functions: Regulates calcium and phosphorus absorption, crucial for healthy bones and teeth, plays a role in immune function.
- Deficiency Disorders: Rickets (in children), osteomalacia (in adults), increased risk of osteoporosis.
- Daily Requirement: Adults: 600-800 IU/day.
- Sources: Sunlight, fortified dairy products, egg yolks, fatty fish (salmon, tuna).
Vitamin E
- Functions: Acts as an antioxidant, protecting cells from damage, supports immune function, maintains skin health.
- Deficiency Disorders: Rare, but can lead to nerve and muscle damage, and weakened immune function.
- Daily Requirement: Adults: 15 mg/day.
- Sources: Vegetable oils, nuts, seeds, spinach, broccoli.
Vitamin K
- Functions: Essential for blood clotting, supports bone health by regulating calcium in the body.
- Sources: Dairy products, tofu, leafy greens, fortified plant-based milk.
Minerals: Essential for Health
Iron
- Functions: Essential for hemoglobin formation and oxygen transport in the blood.
- Deficiency Disorders: Iron-deficiency anemia (fatigue, weakness, pale skin).
- Daily Requirement: Adults: 8-18 mg/day (higher in women of reproductive age).
- Sources: Red meat, poultry, lentils, spinach, fortified cereals.
Iodine
- Functions: Critical for thyroid hormone production, regulating metabolism.
- Deficiency Disorders: Goiter, hypothyroidism, developmental issues in children.
- Daily Requirement: Adults: 150 mcg/day.
- Sources: Iodized salt, seafood, dairy products, seaweed.
Water and Fibre: Essential for Health
Water
- Functions: Maintains fluid balance, regulates body temperature, aids digestion, transports nutrients, removes waste.
- Deficiency Disorders: Dehydration (fatigue, confusion, dry skin, kidney issues).
- Daily Requirement: General recommendation: 8-10 glasses/day (around 2-2.5 liters).
- Sources: Drinking water, fruits (watermelon), soups, vegetables (cucumber).
Fibre
- Functions: Promotes digestive health (preventing constipation), lowers cholesterol levels, helps regulate blood sugar.
- Deficiency Disorders: Constipation, risk of heart disease, digestive disorders.
- Daily Requirement: Adults: 25-30 grams/day.
- Sources: Whole grains, fruits, vegetables, legumes, nuts, seeds.
Importance of Salt (Sodium)
- Functions: Maintains fluid balance, supports nerve function, and muscle contraction.
- Excessive Intake: Can lead to high blood pressure (hypertension), cardiovascular disease.
- Daily Requirement: Limit intake to less than 2,300 mg/day.
- Sources: Table salt, processed foods, canned soups, snacks.
Conclusion
- Vitamins, minerals, water, fiber, and salt are all essential nutrients for maintaining good health.
- A balanced diet with diverse sources of these nutrients helps prevent deficiencies and promotes overall well-being.
Water & Electrolyte Balance Overview
- Water is an essential nutrient for all bodily functions, making up a significant percentage of body weight.
- The body cannot store water, making regular replenishment crucial for hydration.
- Water is lost through several bodily processes, including breathing, sweating, urination, and defecation.
- Water delivers vital nutrients and oxygen to cells, and removes waste products.
- Water regulates body temperature through perspiration.
Function of Water
- Water is not only a food but a vital nutrient essential for life.
- Water performs important functions in the body, including:
- Delivering oxygen and nutrients to cells.
- Removing waste products from the body.
- Regulating body temperature.
- Maintaining hydration and fluid balance.
Water Intake: Essential for Survival
- The body requires a certain amount of water to function properly, with intake varying by age, sex, and activity level.
- The recommended intake for adult males is about 3 liters per day.
- The recommended intake for adult females is about 2.2 liters per day.
- Food itself contributes about 20% of water intake.
- Water is absorbed by the intestines and circulates throughout the body as bodily fluids, such as blood.
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Description
This quiz explores the essential functions of food in maintaining health and supporting bodily processes. It also delves into the cultural and social meanings of food in various life stages and religious ceremonies. Test your knowledge on how food influences both our biology and our communities.
