Nutrition and Vitamins Quiz

A fat-soluble vitamin crucial for protecting cells from damage and vital for a healthy immune system.

Plant oils (salad oils, margarines, shortenings), fortified cereals, nuts, and seeds are the best sources. Avocados and oils in foods also contribute.

15 mg per day of alpha-tocopherol for adults, found on food labels.

1,000 mg per day. High doses are not beneficial and can have negative interactions with other medications.

A trace mineral that aids in antioxidant function and thyroid hormone regulation.

Supports glutathione peroxidase, an antioxidant that converts harmful peroxides into water. This protects cell membranes and spares Vitamin E.

Low selenium levels may increase cancer risk (especially prostate) and cause muscle/heart/thyroid problems.

55 μg per day for adults. Most healthy adults meet their needs.

Brazil nuts, fish, meat, shellfish, eggs, and some grains grown in selenium-rich soil are good sources.

400 μg. Excessive levels can be harmful and are best avoided through diet alone.

Compounds found in plants with various beneficial effects on health.

Phytochemicals found in leafy greens, squash, and yellow corn.

Red, blue, and purple pigments in berries.

The largest group of phytochemicals.

A type of Polyphenol found in various fruits and plants

Variety of beneficial actions, including antibacterial properties and influence on blood pressure.

Substances that feed beneficial gut bacteria.

Live microorganisms that confer a health benefit when consumed.

The community of microorganisms in the human gut.

The entire collection of microorganisms, their genes, and the environment in which they live and interact.

Substances produced by gut microbiota that have health benefits.

Microorganisms promote the maturation of immune cells in the gut.

The amount of energy (calories) a person uses in a given period of time, influenced by age and activity level.

Minimal physical activity, like sitting or lying down.

Physically demanding activities that increase energy expenditure.

A measure of body weight relative to height used to categorize weight status.

Historical method used to assess healthy weight based on height.

The total amount of fat in a body; a component of body composition.

Where fat is distributed in the body; important for health.

Health issues associated with body weight like obesity or underweight.

A formula to estimate energy expenditure, using factors like physical activity levels to get a personalized estimate.

A method of measuring energy expenditure by directly measuring the heat released by the body.

A method of measuring energy expenditure by analyzing the oxygen consumed and carbon dioxide produced.

Calculations estimating daily energy needs based on age, activity level, weight, and height.

A value reflecting the intensity of a person's physical activity, used to adjust EER calculations.

EER = 662 - (9.53 × Age) + PA × [(15.91 × Weight) + (539.6 × Height)]

EER = 655 - (9.56 × Age) + PA × [(15.91 × Weight) + (539.6 × Height)]

Age in years, a factor affecting energy expenditure.

Weight in kilograms, used in the calculation of estimated daily energy requirements.

Height in meters, a factor in determining energy needs.

Chemicals found in plants that protect the body from damage by unstable molecules called free radicals.

Examples include Vitamin C, Vitamin E, and Carotenoids.

Fruits, vegetables, whole grains, and nuts are rich in antioxidants.

Live microorganisms that, when consumed in sufficient amounts, confer a health benefit on the host.

Examples include kefir and some fermented vegetables.

They may enhance the function of the immune system through mechanisms such as promoting the development of protective gut bacteria or enhancing immune cells.

Whole food sources are the recommended way to receive these beneficial microorganisms rather than dietary supplements.

The relationship between energy intake (food calories) and energy expenditure (activity).

When calorie intake matches energy expenditure, maintaining a stable weight.

When calorie intake exceeds energy expenditure, leading to weight gain.

When calorie intake is less than energy expenditure, leading to weight loss.

Yogurt labeled with this statement contains live beneficial bacteria

Heating destroys live bacteria in food.

Freezing does not kill live bacteria in food.

Taking supplements containing beneficial bacteria or substances that promote their growth

Currently, there's limited conclusive scientific research on effectiveness and safety.

The gastrointestinal tract (GI) helps the immune system by both protecting against pathogens and enabling beneficial bacteria to thrive and prevent harmful ones from entering the gut.

The process by which cells engulf and destroy foreign particles, like bacteria.

Innate immunity is the body's immediate, general defense, while adaptive immunity is a targeted, learned response to specific threats.

The body's reaction to injury or infection, characterized by redness, swelling, heat, and pain.

Some dietary patterns, like high processed food intake and low fresh produce, can result in long-lasting low levels of inflammation.

Reduction is a gain of electrons. Oxidation is a loss of electrons.

Unstable molecule with an unpaired electron, damaging cells

Antioxidants neutralize free radicals, preventing cellular damage.

Leads to weakened immune response, vision problems, and skin issues.

Carotenoids are converted to vitamin A in the body.

Vitamin C protects cells from damage by free radicals and boosts the immune system

Symptoms relate to varied roles in the body including issues with collagen production, connective tissue health, and immune function

Vitamin E works as a powerful antioxidant, defending cell membranes from damage

High levels of vitamin E can lead to adverse effects like bleeding.