Nutrition and Trace Elements Quiz

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Questions and Answers

What is the primary function of iron in the human body?

Enhances insulin action

Delivers oxygen to cells (correct)

Helps with lipid metabolism

Strengthens tooth enamel

Which group is most at risk for zinc deficiency?

Vegetarians (correct)

Infants and preschool children

Elderly individuals

Athletes

What symptom may indicate selenium deficiency?

Enlarged thyroid

Poor growth

Muscle pain and weakness (correct)

Decreased immune function

What is the upper limit (UL) for copper intake in adults?

10 mg/day Signup and view all the answers

Which trace element is specifically involved in thyroid hormone synthesis?

Iodine Signup and view all the answers

Which of the following foods contains high levels of fluorine?

Fluoridated water Signup and view all the answers

What is a possible side effect of manganese toxicity?

Nerve damage Signup and view all the answers

What condition may arise from chromium deficiency?

High blood glucose Signup and view all the answers

What is the recommended intake of manganese for adults?

1.8-2.3 mg/day Signup and view all the answers

Which trace element's toxicity can lead to decreased copper absorption?

Zinc Signup and view all the answers

What is the risk associated with Vitamin B12 deficiency?

Pernicious anemia Signup and view all the answers

Which group is at the highest risk of Vitamin C deficiency?

Alcoholics Signup and view all the answers

What major function does Vitamin D serve in the body?

Bone maintenance Signup and view all the answers

Which is a symptom of Choline toxicity?

Liver damage Signup and view all the answers

What is the upper limit of intake for Vitamin A in micrograms?

3000 µg/day Signup and view all the answers

Which food source is high in Vitamin E?

Leafy greens Signup and view all the answers

Which symptom is associated with a deficiency of Calcium?

Osteoporosis Signup and view all the answers

Which vitamin can mask a deficiency in B12 if consumed in excess?

Folate Signup and view all the answers

What is the recommended intake of Vitamin K for adults?

90-120 µg/day Signup and view all the answers

What mineral is necessary for nerve transmission?

Calcium Signup and view all the answers

Which of the following is NOT a source of Vitamin D?

Citrus fruits Signup and view all the answers

What upper limit is set for Vitamin E intake from supplements?

1000 mg/day Signup and view all the answers

Which group is primarily at risk for Vitamin D deficiency?

Elderly with dark skin Signup and view all the answers

Which phytochemical is known to provide antioxidant protection and may decrease the risk of muscular degeneration?

Carotenoids Signup and view all the answers

Which food source is rich in phytosterols, which have been shown to decrease cholesterol absorption?

Nuts Signup and view all the answers

What is the primary biological activity of sulforaphane found in cruciferous vegetables?

Detoxifies carcinogens Signup and view all the answers

Which vitamin deficiency is characterized by dermatitis, nausea, and hallucinations?

Biotin Signup and view all the answers

Which class of phytochemicals is known to mimic estrogen and may reduce the risk of osteoporosis?

Phytoestrogens Signup and view all the answers

Which nutrient serves as a coenzyme in the synthesis and breakdown of lipids?

Pantothenic acid Signup and view all the answers

Which of the following is a food source high in flavonols that can help block carcinogens?

Onions Signup and view all the answers

What is a notable characteristic of niacin deficiency?

Pellagra Signup and view all the answers

Which phytochemical, found in turmeric, acts as an antioxidant and reduces carcinogen formation?

Curcumin Signup and view all the answers

What effect do polyphenols like flavanoids have on blood vessels?

Strengthen capillary blood vessels Signup and view all the answers

Which nutrient is synthesized by bacteria in the gut and plays a role in amino acid metabolism?

Biotin Signup and view all the answers

Saponins are known to do which of the following?

Reduce cancer risk Signup and view all the answers

What are the primary functions of vitamin B6?

Coenzyme in protein metabolism and neurotransmitter synthesis Signup and view all the answers

Which phytochemical is primarily found in hot peppers and modulates blood clotting?

Capsaicin Signup and view all the answers

Study Notes

Phytochemicals in foods:

Carotenoids: (alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin, lycopene)
- Food sources:
  - Apricots, carrots, cantaloupe, tomatoes, peppers, sweet potatoes, squash, broccoli, spinach, leafy greens
- Biological activities and possible effects:
  - Some are converted to vitamin A, provide antioxidant protection, some decrease the risk of muscular degeneration
polyphenols: flavonols (quercetin, kaempferol, myricetin), flavones (apigenin), flavanols (catechins), anthocyanidins (cyanidin, delphinidin):
- Food sources:
  - Berries, citrus fruit, onions, purple grapes, green tea, red wine, chocolate
- Biological activities and possible effects:
  - Make capillary blood vessels stronger, block carcinogens, slow the growth of cancer cells
Phytoestrogens including lignins, isoflavones such as genistein, biochanin A, daidzein:
- Food sources:
  - Tofu, soy milk, soy beans, flax seed, rye bread
- Biological activities and possible effects:
  - Mimic effect of estrogen, induce cancer cell death, slow the growth of cancer cells, reduce blood cholesterol, may reduce risk of osteoporosis
Phytosterols: beta-sitosterol, stigmasterol, campesterol
- Food sources:
  - Nuts, seeds, legumes
- Biological activities and possible effects:
  - Decrease cholesterol absorption, reduce the risk of colon cancer by slowing growth of colon cells
Capsaicin
- Food sources:
  - Hot peppers
- Biological activities and possible effects:
  - Modulates blood clotting
Glucosinolates, isothiocyanates, indoles:
- Food sources:
  - Broccoli, brussels sprouts, cabbage
- Biological activities and possible effects:
  - Increase the activity of enzymes that deactivate carcinogens, alter estrogen metabolism, affect the regulation of gene expression
Sulfides and allium compounds:
- Food sources:
  - Onions, garlic, leeks, chives
- Biological activities and possible effects:
  - Deactivate carcinogens, kill bacteria, protect against heart disease
Inositol
- Food sources:
  - Sesame seeds and soy beans
- Biological activities and possible effects:
  - Protects against free radicals, protects against cancer
Saponins
- Food sources:
  - Beans and herbs
- Biological activities and possible effects:
  - Decrease cholesterol absorption, decrease cancer risk, antioxidant
Ellagic acid
- Food sources:
  - Nuts, grapes, strawberries
- Biological activities and possible effects:
  - Anticancer properties, prevents formation of carcinogens in the stomach
Tannins, catechins
- Food sources:
  - Tea, red wine
- Biological activities and possible effects:
  - Antioxidants, cancer protection
Curcumin
- Food sources:
  - Turmeric, mustard
- Biological activities and possible effects:
  - Reduces carcinogen formation, antioxidant, anti-inflammatory
Sulforaphane
- Food sources:
  - Broccoli, cruciferous vegetables
- Biological activities and possible effects:
  - Detoxifies carcinogens, protect animals from breast cancer
Limonene
- Food sources:
  - Citrus fruit peels
- Biological activities and possible effects:
  - Inhibits cancer cell growth

Water soluble vitamins and choline:

Thiamin (B1):
- Sources:
  - Pork, whole and enriched grains, seeds, nuts, legumes
Recommended intake for adults:
- 1.1-1.2mg/day
Major functions:
- Coenzyme in acetyl-CoA formation and citric acid cycle, acetylcholine synthesis, nerve function
Deficiency diseases and symptoms:
- Berberi: weakness, apathy, irritability, nerve tingling, poor coordination, paralysis, heart changes such as rapid heart beat, enlargement of the heart, congestive heart failure
Groups at risk:
- Alcoholics, those living in poverty
No reported toxicity
Riboflavin (B2):
- Sources:
  - dairy products, whole and enriched grains, leafy green vegetables, meats
- Intake for adults:
  - 1.1-1.3 mg/day
- Major functions:
  - Coenzyme in citric acid cycle, lipid metabolism, and electron transport chain
- Deficiency diseases and symptoms:
  - Ariboflavinosis: inflammation of mouth and tongue, cracks at corner of the mouth
- No groups at risk
- No reported toxicity
Niacin (vitamin B3):
- Sources:
  - Beef, chicken, fish, peanuts, legumes, whole and enriched grains, can be made from tryptophan
- Recommended intake for adults:
  - 14-16 mg NE/day
- Major functions:
  - Coenzyme in glycolysis, citric acid cycle, electron transport chain, and lipid synthesis and breakdown
- Deficiency diseases and symptoms:
  - Pellagra: diarrhea, dermatitis on areas exposed to the sun, dementia
- Groups at risk:
  - Those consuming a limited diet based on corn, alcoholics
- Toxicity:
  - Flushing, nausea, rash, tingling extremities
- UL: 35 mg/day from fortified foods and supplements
Biotin:
Sources:
- Liver, egg yolks, synthesized bacteria in the gut
Recommended intake for adults:
- 30 µg/day
Major functions:
- Coenzyme in glucose and fatty acid synthesis and amino acid metabolism
Deficiency diseases and symptoms:
- Dermatitis, nausea, depression, hallucinations
Groups at risk of deficiency:
- Those consuming large amounts of egg whites, alcoholics
No reported toxicity
Pantothenic acid (calcium pantothenate):
- Sources:
  - Meat, legumes, whole grains, widespread in foods
- Recommended intake for adults:
  - 5 mg/day
- Major functions:
  - Coenzyme in citric acid cycle and lipid synthesis and breakdown
- Deficiency diseases and symptoms:
  - Fatigue, rash
- Groups at risk of deficiency:
  - Alcoholics
- No reported toxicity
Vitamin B6 (pyridoxine, pyridoxal phosphate, pyridoxamine):
- Sources:
  - Meat, fish, poultry, liver, legumes, whole grains, nuts, seeds
- Recommended intake for adults:
  - 1.4-1.7 mg/day
- Major functions:
  - Coenzyme in protein and amino acid metabolism, neurotransmitter and hemoglobin synthesis
- Deficiency diseases and symptoms:
  - Headache, convulsions, other neurological symptoms, decreased immune function, poor growth, anemia
- Groups at risk of deficiency:
  - Alcoholics
- Toxicity:
  - numbness, nerve damage
- UL: 100 mg/day
Folate (folic acid, folacin, pteroylglutamic acid):
- Sources:
  - Leafy green vegetables, legumes, nuts, seeds, enriched grains, oranges, liver
- Recommended intake for adults:
  - 400 µg DFE/day
- Major functions:
  - Coenzyme in DNA synthesis and amino acid metabolism
- Deficiency diseases and symptoms:
  - Macrocytic anemia, inflammation of tongue, diarrhea, poor growth, neural tube defects
- Groups at risk of deficiency:
  - Pregnant women, premature infants, alcoholics
- Toxicity:
  - Masks B12 deficiency
- UL: 1000 µg/day from fortified foods and supplements
Vitamin B13 (cobalamin, cyanocobalamin):
- Sources:
  - Animal products
- Recommended intake for adults:
  - 2.4 µg/day
- Major functions:
  - Coenzyme in folate and fatty acid metabolism; nerve function
- Deficiency diseases and symptoms:
  - Pernicious anemia, macrocytic anemia, nerve damage
- Groups at risk of deficiency:
  - Vegans, elderly, those with stomach or intestinal disease
- No reported toxicity
Vitamin C (ascorbic acid, ascorbate):
- Sources:
  - Citrus fruits, broccoli, strawberries, greens, peppers, potatoes
- Recommended intake for adults:
  - 75-90 mg/day
- Major functions:
  - Coenzyme in collagen synthesis, hormone and neurotransmitter synthesis, antioxidant
- Deficiency diseases and symptoms:
  - Scurvy: poor wound healing, bleeding gums, loose teeth, bone fragility, joint pain, pinpoint hemorrhages
- Groups at risk of deficiency:
  - Alcoholics, elderly
- Toxicity:
  - GI distress, diarrhea
- UL: 2000 mg/day
Choline:
- Sources:
  - Egg yolks, organ meats, leafy greens, nuts, body synthesis
- Recommended intake for adults:
  - 425-550 mg/day
- Major functions:
  - Synthesis of cell membranes and neurotransmitters
- Deficiency diseases and symptoms:
  - Liver dysfunction
- Toxicity:
  - Sweating, low blood pressure, liver damage
- UL: 3500 mg/day

A summary of the fat soluble vitamins:

Vitamin A (retinol, retinal, retinoic acid, vitamin A acetate, retinyl palmitate, beta-carotene, etc.)
- Sources:
  - retinol: liver, fish, fortified milk and margarine, butter, eggs
  - Carotenoids: carrots, leafy greens, sweet potatoes, broccoli, apricots, cantaloupe
- Recommended intake for adults:
  - Women: 700 µg/day
  - Men: 900 µg/day
- Major functions:
  - Vision, health of cornea and other epithelial tissue, cell differentiation, reproduction, immune function
- Deficiency diseases and symptoms:
  - Night blindness, xerophthalmia, poor growth, dry skin, impaired immunity
- Groups at risk of deficiency:
  - Those with a limited diet (children and pregnant women), those consuming low fat or low protein diets
- Toxicity:
  - Headache, vomiting, hair loss, liver damage, skin changes, bone and muscle pain, fractures, birth defects
- UL: 3,000 µg/day
Vitamin D (calciferol, cholecalciferol, ergocalciferol, dihydroxy vitamin D):
- Sources:
  - Egg yolk, liver, fish oils, tuna, salmon, fortified milk, synthesis from sunlight
- Recommended intake for adults:
  - 15-20 µg/day
- Major functions:
  - Absorption of calcium and phosphorus, maintenance of bone
- Deficiency diseases and symptoms:
  - Rickets in children: abnormal growth, misshapen bones, bowed legs, soft bones
  - Osteomalacia in adults: weak bones and bone and muscle pain
- Groups at risk of deficiency:
  - Some breastfed infants, children and elderly, especially those with dark skin and little sun exposure, people with kidney disease
- Toxicity:
  - Calcium deposits in soft tissues, growth retardation, kidney damage
- UL: 100 µg/day
Vitamin E (tocopherol, alpha-tocopherol):
- Sources:
  - Vegetable oils, leafy greens, seeds, nuts, peanuts
- Recommended intake for adults:
  - 15 mg/day
- Major functions:
  - Antioxidant, protects cell membranes
- Deficiency diseases and symptoms:
  - Broken red blood cells, nerve damage
- Groups at risk of deficiency:
  - Those with poor fat absorption, premature infants
- Toxicity:
  - Inhibition of vitamin K activity
- UL: 1000 mg/day
Vitamin K (phylloquinones, menaquinone):
- Sources:
  - Vegetable oils, leafy greens, synthesis by intestinal bacteria
- Recommended intake for adults:
  - 90-120 µg/day
- Major functions:
  - Coenzyme for synthesis of blood clotting proteins and proteins in bone
- Deficiency diseases and symptoms:
  - Hemorrhage
- Groups at risk of deficiency:
  - Newborns (especially premature), people on long term antibiotics
- Toxicity:
  - Anemia and brain damage in infants
- UL: Not determined

Summary of calcium, phosphorus, magnesium, and sulfur

Calcium:
- Sources:
  - milk and alternatives, fish consumed with bones, leafy green vegetables, fortified foods
- Recommended intake for adults:
  - 1000-1200 mg/day
- Major functions:
  - Bone and tooth structure, nerve transmission, muscle contraction, blood clotting, blood pressure regulation, hormone secretion
- Deficiency disease and symptoms:
  - Increased risk of osteoporosis
- Groups at risk of deficiency:
  - Post menopausal women, elderly, those who consume vegan diet, lactose intolerance, kidney disease
- Toxicity:
  - Elevated blood calcium, calcification of the kidney, kidney stones, reduced absorption of other mineral
- UL: 2500 mg/day
- UL: 70+ 2000 mg/day
Phosphorus:
- Sources:
  - Meat, milk products, cereals, baked goods
- Recommended intake for adults:
  - 700 mg/day
- Major functions:
  - Structure of bones and teeth, membranes, ATP, DNA, acid base balance
- Deficiency diseases and symptoms:
  - Bone loss, weakness, lack of appetite
- Groups at risk of deficiency:
  - Premature infants, alcoholics, elderly
- Toxicity:
  - Calcium resorption of bone
- UL: 4000 mg/day
Magnesium:
- Sources:
  - Greens, whole grains, nuts, seeds
- Recommended intake for adults:
  - 310-420 mg/day
- Major functions:
  - Bone structure, ATP stabilization, enzyme activity, nerve and muscle function
- Deficiency diseases and symptoms:
  - Nausea, vomiting, weakness, muscle pain, irregular heart beat
- Groups at risk of deficiency:
  - Alcoholics, those with kidney and gastrointestinal disease
Toxicity:
- Nausea, vomiting, diarrhea, low blood pressure
UL: 350 mg/day non food sources
Sulfur:
Sources:
- High protein foods, preservatives
Recommended intake for adults:
- Not specified
Major functions:
- Part of amino acids, vitamins, acid base balance
Deficiency diseases and symptoms:
- None when protein needs are met
Groups at risk of deficiency:
- None
Toxicity:
- None
No UL

A summary of trace elements:

Iron:
- Sources:
  - Red meats, leafy greens, dried fruit, whole and enriched grains
- Recommended intake for adults:
  - 8-18 mg/day
- Major functions:
  - Part of hemoglobin, which delivers oxygen to cells; myoglobin which holds oxygen in muscle; and electron carriers in the electron transport chain; needed for immune function
- Deficiency diseases and symptoms:
  - Iron deficiency anemia: fatigue, weakness, small pale red blood cells, low hemoglobin
- Groups at risk of deficiency:
  - Infants and preschool children, adolescents, women of child bearing age, pregnant women, athletes
- Toxicity:
  - Gastrointestinal upset, liver damage
- UL: 45 mg/day
Zinc:
- Sources:
  - Meat, seafood, whole grains, eggs
- Recommended intake for adults:
  - 8-11 mg/day
- Major functions:
  - Regulates protein synthesis; functions in growth, development, wound healing, immunity, antioxidant protection
- Deficiency disease and symptoms:
  - Poor growth and development, skin rashes, decreased immune function
- Groups at risk of deficiency:
  - Vegetarians, low income children, elderly
- Toxicity:
  - Decreased copper absorption, depressed immune function
- UL: 40 mg/day
Copper:
- Sources:
  - Organ meats, nuts, seeds, whole grains, seafood, cocoa
- Recommended intake for adults:
  - 900 µg/day
- Major functions:
  - A part of proteins needed for iron absorption, lipid metabolism, collagen synthesis, nerve and immune function, antioxidant protection
- Deficiency diseases and symptoms:
  - Anemia, poor growth, bone abnormalities
- Groups at risk of deficiency:
  - Those who over supplement zinc
- Toxicity:
  - Vomiting
- UL: 10 mg/day
Manganese:
- Sources:
  - Nuts, legumes, whole grains, tea
- Recommended intake for adults:
  - 1.8-2.3 mg/day
- Major functions:
  - Functions in carbohydrate and lipid metabolism and antioxidant protection
- Deficiency diseases and symptoms:
  - Growth retardation
- Toxicity:
  - Nerve damage
- UL: 11 mg/day
Selenium:
- Sources:
  - Organ meats, seafood, eggs, whole grains
- Recommended intake for adults:
  - 55 µg/day
- Major functions:
  - Antioxidant protection as part of glutathione peroxidase, synthesis of thyroid hormones, spares vitamin E
- Deficiency diseases and symptoms:
  - Muscle pain, weakness, keshan disease
- Groups at risk of deficiency:
  - Populations in areas with low selenium soil
- Toxicity:
  - Nausea, diarrhea, vomiting, fatigue, hair changes
- UL: 400 µg/day
Iodine:
- Sources:
  - Iodized salt, salt water fish, seafood, dairy
- Recommended intake for adults:
  - 150 µg/day
- Major functions:
  - Needed for synthesis of thyroid hormones
- Deficiency diseases and symptoms:
  - Goiter, cretinism, intellectual development disorder, growth and developmental abnormalities
- Groups at risk of deficiency:
  - Populations in areas with low-iodine soil and where iodized salt is not used
- Toxicity:
  - Enlarged thyroid
- UL: 1110 µg/day
Chromium:
- Sources:
  - Brewers yeast, nuts, whole grains, mushrooms
- Recommended intake for adults:
  - 25-35 µg/day
- Major functions:
  - Enhances insulin action
- Deficiency diseases and symptoms:
  - High blood glucose
Groups at risk of deficiency:
Malnourished children
Fluoride:
Sources:
- Fluoridated water, tea, fish, toothpaste
Recommended daily intake for adults:
- 3-4 mg/day
Major functions:
- Strengthens tooth enamel, enhances remineralization of tooth enamel, reduces acid production by bacteria in the mouth
Deficiency diseases and symptoms:
- Increased risk of dental caries
Groups at risk of deficiency:
- Populations in areas with unfluoridated water
Toxicity:
- Mottled teeth, kidney damage, bone abnormalities
UL: 10 mg/day
Molybdenum:
- Sources:
  - Milk, organ meats, grains, legumes
Recommended intake for adults:
- 45 µg/day
Major functions:
- Cofactor for a number of enzymes
Toxicity:
- Arthritis and joint pain
UL: 2 mg/day

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Test your knowledge on essential trace elements and vitamins in human nutrition. This quiz covers topics such as deficiency symptoms, upper intake limits, and the functions of various vitamins and minerals. Perfect for students or anyone interested in nutrition science.