Nutrition and Health: Macronutrients Quiz

Macros Overview

• Inadequate and excessive macro intake can lead to both short-term and long-term health issues.

Protein

• Deficiency causes delayed growth and development in children, and muscle wasting.
• Excessive intake can lead to high energy intake, increased kidney load, dehydration, and higher saturated fat/ cholesterol consumption.
• Can increase urinary calcium loss, raising osteoporosis risk, and lead to amino acid imbalances and toxicity from supplementation.

Carbohydrates

• Intake below 50-100g/day may result in ketosis and breakdown of amino acids for glucose production.
• Insufficient fiber intake can lead to constipation, diverticular disease, and increased obesity risk by not promoting satiety.
• Excessive sugar contributes to dental caries, hyperlipidaemia, weight gain, and high blood glucose levels, while excessive fiber (over 50-60g/day) can reduce iron and zinc absorption.

Fats

• Insufficient fat leads to deficiency in fat-soluble vitamins and lower HDL cholesterol levels.
• Excessive fat intake is linked to obesity, certain cancers, and cardiovascular disease risks.
• High intake of alpha-linolenic acid may impair immune function and increase risk of bleeding events.

Fat Soluble Vitamins

• Vitamin A

  • Deficiency results in poor growth, night blindness, and impaired immune function.
  • Excess may cause headaches, liver damage, and potential for birth defects.

• Vitamin D

  • Deficiency can lead to rickets in children and osteomalacia in adults.
  • Excess may cause soft tissue calcification and impaired growth.

• Vitamin E

  • Low levels result in red blood cell haemolysis and degeneration of sensory neurons.
  • Excess may inhibit vitamin K metabolism.

• Vitamin K

  • Deficiency leads to haemorrhaging due to poor blood clotting.
  • Excess is rare but can cause haemolytic anaemia.

Water Soluble Vitamins

• Vitamin B1 (Thiamin)

  • Deficiency causes Beri Beri, peripheral neuropathy, and confusion.

• Vitamin B2 (Riboflavin)

  • Deficiency leads to inflammation in the mouth and tongue.

• Vitamin B3 (Niacin)

  • Deficiency results in Pellagra, characterized by diarrhoea and dementia.
  • Excess can cause skin flushing.

• Vitamin B6 (Pyridoxine)

  • Deficiency leads to dermatitis, anaemia, and neurological symptoms.
  • Excessive supplementation risks neuropathy and skin lesions.

• Vitamin B12 (Cobalamin)

  • Deficiency can result in macrocytic anaemia and peripheral neuropathy.

• Folate

  • Deficiency can cause macrocytic anaemia and birth defects.
  • Excessive intake can exacerbate vitamin B12 deficiency.

• Pantothenic Acid

  • Deficiency symptoms include weakness, muscle function impairment, and gastrointestinal disturbance.

• Biotin

  • Deficiency leads to dermatitis, conjunctivitis, and hair loss.

• Vitamin C

  • Deficiency results in scurvy with poor wound healing.
  • Excess intake may cause gastrointestinal problems.

• Choline

  • No clear deficiency symptoms but excessive intake can result in body odour and low blood pressure.

Minerals

• Sodium

  • Deficiency causes muscle cramps and fatigue.
  • Excessive intake linked to hypertension and increased calcium loss.

• Calcium

  • Insufficient calcium elevates osteoporosis risk.
  • Excess can contribute to kidney stones.

• Magnesium

  • Deficiency results in muscle pain, poor heart function, and seizures.
  • Excessive intake may cause diarrhoea and weakness.

• Iron

  • Low levels lead to fatigue, poor immune function, and anaemia.
  • High intake can cause gastrointestinal upset.

• Iodine

  • Deficiency can result in goitre and cretinism.
  • Excessive intake may inhibit thyroid function.

• Zinc

  • Deficiency causes skin rash, hair loss, and developmental issues.
  • Excessive intake decreases copper absorption and can impair immune function.

Macros Overview

• Inadequate and excessive macro intake can lead to both short-term and long-term health issues.

Protein

• Deficiency causes delayed growth and development in children, and muscle wasting.
• Excessive intake can lead to high energy intake, increased kidney load, dehydration, and higher saturated fat/ cholesterol consumption.
• Can increase urinary calcium loss, raising osteoporosis risk, and lead to amino acid imbalances and toxicity from supplementation.

Carbohydrates

• Intake below 50-100g/day may result in ketosis and breakdown of amino acids for glucose production.
• Insufficient fiber intake can lead to constipation, diverticular disease, and increased obesity risk by not promoting satiety.
• Excessive sugar contributes to dental caries, hyperlipidaemia, weight gain, and high blood glucose levels, while excessive fiber (over 50-60g/day) can reduce iron and zinc absorption.

Fats

• Insufficient fat leads to deficiency in fat-soluble vitamins and lower HDL cholesterol levels.
• Excessive fat intake is linked to obesity, certain cancers, and cardiovascular disease risks.
• High intake of alpha-linolenic acid may impair immune function and increase risk of bleeding events.

Fat Soluble Vitamins

• Vitamin A

  • Deficiency results in poor growth, night blindness, and impaired immune function.
  • Excess may cause headaches, liver damage, and potential for birth defects.

• Vitamin D

  • Deficiency can lead to rickets in children and osteomalacia in adults.
  • Excess may cause soft tissue calcification and impaired growth.

• Vitamin E

  • Low levels result in red blood cell haemolysis and degeneration of sensory neurons.
  • Excess may inhibit vitamin K metabolism.

• Vitamin K

  • Deficiency leads to haemorrhaging due to poor blood clotting.
  • Excess is rare but can cause haemolytic anaemia.

Water Soluble Vitamins

• Vitamin B1 (Thiamin)

  • Deficiency causes Beri Beri, peripheral neuropathy, and confusion.

• Vitamin B2 (Riboflavin)

  • Deficiency leads to inflammation in the mouth and tongue.

• Vitamin B3 (Niacin)

  • Deficiency results in Pellagra, characterized by diarrhoea and dementia.
  • Excess can cause skin flushing.

• Vitamin B6 (Pyridoxine)

  • Deficiency leads to dermatitis, anaemia, and neurological symptoms.
  • Excessive supplementation risks neuropathy and skin lesions.

• Vitamin B12 (Cobalamin)

  • Deficiency can result in macrocytic anaemia and peripheral neuropathy.

• Folate

  • Deficiency can cause macrocytic anaemia and birth defects.
  • Excessive intake can exacerbate vitamin B12 deficiency.

• Pantothenic Acid

  • Deficiency symptoms include weakness, muscle function impairment, and gastrointestinal disturbance.

• Biotin

  • Deficiency leads to dermatitis, conjunctivitis, and hair loss.

• Vitamin C

  • Deficiency results in scurvy with poor wound healing.
  • Excess intake may cause gastrointestinal problems.

• Choline

  • No clear deficiency symptoms but excessive intake can result in body odour and low blood pressure.

Minerals

• Sodium

  • Deficiency causes muscle cramps and fatigue.
  • Excessive intake linked to hypertension and increased calcium loss.

• Calcium

  • Insufficient calcium elevates osteoporosis risk.
  • Excess can contribute to kidney stones.

• Magnesium

  • Deficiency results in muscle pain, poor heart function, and seizures.
  • Excessive intake may cause diarrhoea and weakness.

• Iron

  • Low levels lead to fatigue, poor immune function, and anaemia.
  • High intake can cause gastrointestinal upset.

• Iodine

  • Deficiency can result in goitre and cretinism.
  • Excessive intake may inhibit thyroid function.

• Zinc

  • Deficiency causes skin rash, hair loss, and developmental issues.
  • Excessive intake decreases copper absorption and can impair immune function.

Macros Overview

• Inadequate and excessive macro intake can lead to both short-term and long-term health issues.

Protein

• Deficiency causes delayed growth and development in children, and muscle wasting.
• Excessive intake can lead to high energy intake, increased kidney load, dehydration, and higher saturated fat/ cholesterol consumption.
• Can increase urinary calcium loss, raising osteoporosis risk, and lead to amino acid imbalances and toxicity from supplementation.

Carbohydrates

• Intake below 50-100g/day may result in ketosis and breakdown of amino acids for glucose production.
• Insufficient fiber intake can lead to constipation, diverticular disease, and increased obesity risk by not promoting satiety.
• Excessive sugar contributes to dental caries, hyperlipidaemia, weight gain, and high blood glucose levels, while excessive fiber (over 50-60g/day) can reduce iron and zinc absorption.

Fats

• Insufficient fat leads to deficiency in fat-soluble vitamins and lower HDL cholesterol levels.
• Excessive fat intake is linked to obesity, certain cancers, and cardiovascular disease risks.
• High intake of alpha-linolenic acid may impair immune function and increase risk of bleeding events.

Fat Soluble Vitamins

• Vitamin A

  • Deficiency results in poor growth, night blindness, and impaired immune function.
  • Excess may cause headaches, liver damage, and potential for birth defects.

• Vitamin D

  • Deficiency can lead to rickets in children and osteomalacia in adults.
  • Excess may cause soft tissue calcification and impaired growth.

• Vitamin E

  • Low levels result in red blood cell haemolysis and degeneration of sensory neurons.
  • Excess may inhibit vitamin K metabolism.

• Vitamin K

  • Deficiency leads to haemorrhaging due to poor blood clotting.
  • Excess is rare but can cause haemolytic anaemia.

Water Soluble Vitamins

• Vitamin B1 (Thiamin)

  • Deficiency causes Beri Beri, peripheral neuropathy, and confusion.

• Vitamin B2 (Riboflavin)

  • Deficiency leads to inflammation in the mouth and tongue.

• Vitamin B3 (Niacin)

  • Deficiency results in Pellagra, characterized by diarrhoea and dementia.
  • Excess can cause skin flushing.

• Vitamin B6 (Pyridoxine)

  • Deficiency leads to dermatitis, anaemia, and neurological symptoms.
  • Excessive supplementation risks neuropathy and skin lesions.

• Vitamin B12 (Cobalamin)

  • Deficiency can result in macrocytic anaemia and peripheral neuropathy.

• Folate

  • Deficiency can cause macrocytic anaemia and birth defects.
  • Excessive intake can exacerbate vitamin B12 deficiency.

• Pantothenic Acid

  • Deficiency symptoms include weakness, muscle function impairment, and gastrointestinal disturbance.

• Biotin

  • Deficiency leads to dermatitis, conjunctivitis, and hair loss.

• Vitamin C

  • Deficiency results in scurvy with poor wound healing.
  • Excess intake may cause gastrointestinal problems.

• Choline

  • No clear deficiency symptoms but excessive intake can result in body odour and low blood pressure.

Minerals

• Sodium

  • Deficiency causes muscle cramps and fatigue.
  • Excessive intake linked to hypertension and increased calcium loss.

• Calcium

  • Insufficient calcium elevates osteoporosis risk.
  • Excess can contribute to kidney stones.

• Magnesium

  • Deficiency results in muscle pain, poor heart function, and seizures.
  • Excessive intake may cause diarrhoea and weakness.

• Iron

  • Low levels lead to fatigue, poor immune function, and anaemia.
  • High intake can cause gastrointestinal upset.

• Iodine

  • Deficiency can result in goitre and cretinism.
  • Excessive intake may inhibit thyroid function.

• Zinc

  • Deficiency causes skin rash, hair loss, and developmental issues.
  • Excessive intake decreases copper absorption and can impair immune function.

Explore the impacts of inadequate and excessive intake of macronutrients on health. This quiz will assess your understanding of protein, carbohydrates, and fats, along with their deficiency and excessive intake consequences. Test your knowledge on how these nutrients affect physical growth and overall well-being.