Nutrition and Health Quiz

Macronutrients

• Carbohydrates are a primary energy source
• Types include starch, reducing sugars (like glucose and fructose), and non-reducing sugars (like sucrose)
• Starch is a complex carbohydrate
• Reducing sugars can reduce other compounds
• Non-reducing sugars do not participate in redox reactions
• Carbohydrates provide 4 kcal per gram of energy
• Spare protein for use as energy, supporting muscle repair and growth
• Support digestive health with fiber
• Sources include starch (rice, potatoes, corn), reducing sugars (fruits, honey, milk), and non-reducing sugars (table sugar, some syrups)

Lipids

• Types include fats, oils, and phospholipids
• Lipids supply 9 kcal per gram of energy
• Form cellular membranes
• Store fat-soluble vitamins (A, D, E, K)
• Provide insulation and protect organs
• Examples of sources include saturated fats (butter, cheese), and unsaturated fats (olive oil, nuts, avocados)

Proteins

• Building blocks are amino acids
• Functions in building and repairing tissues, acting as enzymes and hormones, supporting immune function, and maintaining pH and fluid balance
• Animal sources include meat, eggs, and dairy
• Plant sources include beans, lentils, and tofu
• Chemical and physical properties of carbohydrates include composed of carbon, hydrogen, and oxygen (C, H, O), soluble in water, with a sweet taste
• Chemical and physical properties of lipids include composed mainly of carbon and hydrogen (C, H), insoluble in water (hydrophobic)
• Chemical and physical properties of proteins include composed of amino acids containing carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur (C, H, O, N, S)
• Sometimes complex structures with distinct folding
• Hidden sources of sugars can be found in processed foods, sauces, snacks, common hidden sugars included high fructose corn syrup, sucrose, glucose

Vitamins

• Vitamin A is essential for vision and immune function; sources include carrots, spinach, and liver
• Vitamin B1 (thiamine) is important for energy metabolism and nerve function, and sources include whole grains, legumes, and nuts
• Vitamin C is an antioxidant, aids in tissue repair, and supports immune function, with sources including citrus fruits, strawberries, and broccoli
• Vitamin D is essential for calcium absorption and bone health, sources include fortified milk and sunlight exposure
• Vitamin E is an antioxidant that protects cell membranes; sources include nuts, seeds, and vegetable oils.
• Vitamin K is important for blood clotting and bone health; sources include leafy greens and broccoli

Minerals

• Calcium is needed for strong bones and teeth, found in dairy products and leafy greens
• Magnesium is involved in many biochemical reactions, including muscle and nerve function; found in nuts, whole grains, and green leafy vegetables
• Fluoride enhances dental health and prevents cavities, found in fluoridated water and tea
• Iodine is essential for thyroid function and metabolism, found in iodized salt and seafood
• Phosphorus is important for bone health and energy production, found in meat, dairy, and nuts
• Sodium is critical for maintaining fluid balance, found in table salt, processed foods
• Iron is necessary for oxygen transport in red blood cells, found in red meat, beans, and fortified cereals

Vitamin Deficiency Diseases

• Night blindness (vitamin A deficiency) caused by inadequate dietary intake, malabsorption, or medical conditions affecting fat absorption. Symptoms include difficulty seeing in low light, dryness of the eyes, and potential complete blindness in severe cases. Treatment includes dietary changes to increase vitamin A intake and supplements, and addressing underlying conditions.
• Iron-deficiency anemia caused by insufficient iron intake, poor absorption, blood loss, or increased demand such as during pregnancy.
• Rickets (vitamin D deficiency) caused by lack of sunlight exposure, poor dietary intake, or malabsorption. Symptoms include bone pain, delayed growth and development in children, bone deformities, and muscle weakness. Treatments include increasing vitamin D-rich food intake, sunlight exposure, and supplements.
• Goiter (iodine deficiency) caused by a lack of iodine in the diet, especially in iodine-deficient areas. Symptoms include an enlarged thyroid gland and difficulty swallowing or breathing. Treatment includes dietary changes, increasing intake of iodine-rich foods and supplements, and public health measures such as iodization programs

Functions of Water

• Solvent for hydrolysis reactions, crucial for digestion, metabolism, and cellular breakdown
• Transport medium for blood and lymph, carrying oxygen, nutrients, hormones, and waste throughout the body
• Regulates body temperature through sweating and respiration, providing lubrication for joints and protecting organs from shock
• Water is involved in many biochemical reactions and enzymatic activities

Dietary Fiber

• Promotes digestive health by adding bulk to stool, preventing constipation, and promoting peristalsis
• Contributes to satiety and helps control calorie intake
• Slows the absorption of sugar, helping regulate blood sugar, beneficial for individuals with diabetes.

Effects of Constipation and Diarrhea

• Constipation may be caused by insufficient fiber, inadequate fluid intake, sedentary lifestyle, or certain medications
• Constipation has effects like infrequent bowel movements, hard and dry stools, abdominal discomfort, and bloating
• Diarrhea can be caused by infections (viral, bacterial, or parasitic), food intolerances, inflammatory bowel diseases, medications, stress, or lack of proper hygiene in food preparation.
• Diarrhea's possible effects include frequent watery stools, abdominal cramps, dehydration, and electrolyte imbalances

Importance of a Balanced Diet

• A balanced diet provides all the essential nutrients according to appropriate ratios
• Food groups include carbohydrates for energy, proteins for growth and repair, fats for energy storage and cell structure, vitamins and minerals for biochemical reactions and health maintenance, and water for hydration and physiological processes
• Essential nutrients are supported in a balanced diet which is key for overall well-being.

Effects of Age, Sex, and Occupation on Dietary Needs

• Nutritional needs change throughout a person's lifespan
• Men and women have varying dietary requirements
• Physically active individuals need more calories and nutrients

Effects of Malnutrition

• Malnutrition includes both undernutrition (deficiency in nutrients) and overnutrition in excess intake of nutrients
• Obesity in adults is characterized by significant increases in body fat that often includes health risks such as heart disease and diabetes; similar effects can be observed in childhood obesity which can lead to similar and additional health risks.
• Eating disorders including anorexia and bulimia involve extreme restriction or cycles of binge eating
• Protein and energy malnutrition (such as kwashiorkor and marasmus) involve several severe and overlapping health risks

Teeth

• Types of teeth, roles of different teeth, importance of teeth in digestion, structures of the tooth and their functions

Causes of Tooth Decay

• Bacteria form plaque
• Consumption of sugary foods and drinks leads to the production of acids that damage tooth enamel.
• Acidic beverages also contribute to tooth enamel erosion
• Follows a multi-step process including bacterial action and acid production, leading to cavity formation which eventually damages the tooth if not cared for properly.

Properties, Role and Importance of Enzymes

• Amylase, a digestive enzyme, is produced in saliva and the pancreas, breaking down carbohydrates into simple sugars.

Digestive System

• Structures of the mouth and their functions to include teeth, tongue, and salivary glands.
• Function of the esophagus, stomach and their roles in the digestive process, from transport, to mechanical and chemical digestion, to storage
• Role of small intestine, and its sections including duodenum, jejunum and ileum
• Role of the pancreas including digestive enzymes and insulin and glucagon for blood sugar regulation
• Role of the liver including bile production, and processing and detoxifying harmful substances
• Role of the gallbladder in storing and concentrating bile
• The large intestine (colon) and its functions
• Structures and functions of rectum, and anus

Processes of absorption

• Mechanisms of absorption including osmosis (absorption of water) and diffusion (movement of molecules from high to low concentration).
• Active transport is a mechanism for nutrient absorption against their concentration gradient requiring energy
• Fate of digested products after absorption, including glucose, amino acids, fatty acids, and glycerol
• Role of the hepatic portal vein

Role of the Liver

• The liver regulates blood sugar, synthesizes proteins, detoxifies harmful substances, and stores vitamins and minerals
• Plays a crucial role in the metabolism of glucose, amino acids, and fats

Assimilation

• After processing absorbed nutrients, the liver distributes them to various tissues in the body for growth, energy, and repair

Distinction Between Egestion and Excretion

• Egestion is the process of expelling undigested wastes through the rectum and anus, while excretion is the process of removing metabolic wastes like urea and excess salts through urine—produced in the kidneys