10 Questions
Match the following vitamins with their type:
Vitamin A = Fat soluble Vitamin C = Water soluble Vitamin D = Fat soluble Vitamin B complex = Water soluble
Match the following minerals with their functions:
Calcium = Build bones and teeth Iron = Deliver oxygen throughout the body Potassium = Regulate body fluid balance Zinc = Helps with immune system maintenance
Match the following minerals with their roles:
Magnesium = Contract and relax muscles Iodine = Regulate metabolism Copper = Assist in iron absorption Fluoride = Prevent tooth decay
Match the following nutrients with their functions:
Proteins = Vital building blocks of cells and tissues Carbohydrates = Provide energy for the body Fats = Support absorption of fat-soluble vitamins Water = Maintain body fluid balance and temperature
Match the nutrient with its primary function:
Protein = Tissue repair and muscle recovery Carbohydrates = Supply glucose as fuel Dietary Fiber = Maintain gut integrity and control blood sugar levels Fats = Serve biological functions beyond providing caloric value
Match the type of carbohydrate with its effect:
Simple sugars = Stimulate insulin release and raise blood sugar levels quickly Complex carbohydrates = Have longer effects because they take longer to break down Soluble fiber = Dissolves in water forming a gel-like substance that slows stomach emptying Insoluble fiber = Does not dissolve in water and adds bulk to stool
Match the type of fat with its classification:
Omega 3 fatty acids = Considered 'healthy' fats Unsaturated fats = Considered 'healthy' fats Saturated fats = Classified as unhealthy fats Trans fats = Classified as unhealthy fats
Match the symptom of dehydration with its description:
Thirst and dry mouth = Mild symptoms of dehydration Heat exhaustion = Severe symptom of dehydration Urinary tract stones = Symptom of dehydration Discomfort = Potential symptom indicating dehydration
Match the role of water in the body with its function:
Temperature regulation = Essential role of water in the body Waste removal = Essential role of water in the body Joint lubrication = Essential role of water in the body Organ protection = Essential role of water in the body
Match the sources of dietary fiber with their main food group:
Fruits, veggies, legumes = Plant-based sources of dietary fiber Whole grains, nuts, seeds = Plant-based sources of dietary fiber Beans, lentils = Plant-based sources of dietary fiber Low-fat dairy products = Plant-based sources of dietary fiber
Study Notes
N - Nutrition Facts
When it comes to our health, one of the most important aspects we need to pay attention to is nutrition. Our bodies require various nutrients like vitamins, minerals, proteins, fats, carbohydrates, and water to function properly. Here's what you need to know about these essential components, keeping your body healthy and strong.
Vitamins
Vitamins play crucial roles in maintaining overall physical wellness. They support growth, healing, immune system maintenance, eye health, bone development, mental performance, energy production, and digestion. There are two types of vitamins: fat soluble and water soluble. Fat soluble vitamins, such as A, D, E, and K, can be stored in the body. Water soluble vitamins, including B complexes and C, cannot be stored, so they must be replenished daily through food intake or supplementation.
Minerals
Minerals are elements needed by your body to maintain proper functioning. Some essential minerals are calcium, phosphorus, potassium, sodium, chlorine, magnesium, iron, manganese, copper, iodine, zinc, cobalt, fluoride, chromium, molybdenum, selenium, and silicon. These minerals help build bones and teeth; transmit nerve impulses; contract and relax muscles; clot blood; regulate body fluid balance; and deliver oxygen throughout the body. In general, women need more iron while men need more calcium.
Protein
Proteins are vital building blocks of cells and tissues. Consuming enough protein from foods is necessary for tissue repair and muscle recovery after exercise. While protein deficiency rarely occurs in developed countries, some people may want to increase their consumption if they engage in intense workouts.
Carbohydrates
Carbohydrates supply glucose as fuel. Simple sugars stimulate insulin release and raise blood sugar levels quickly while complex carbohydrates have longer effects because they take longer to break down. Complex carbs also provide fiber which helps with weight management, protecting against heart disease, constipation, and hemorrhoids. Examples include fruits, vegetables, whole grains, beans, lentils, nuts, seeds, and low-fat dairy products.
Dietary Fiber
Dietary fiber helps maintain gut integrity and assists in controlling blood sugar levels. It's found mainly in plant foods such as fruits, veggies, legumes, whole grains, nuts, and seeds. Both soluble and insoluble fibers contribute positively to the diet. Soluble fiber dissolves in water forming a gel-like substance that slows stomach emptying, leading to slower rises in blood sugar and possibly lower LDL ("bad") cholesterol. Insoluble fiber does not dissolve in water and adds bulk to stool, easing its passage through the colon.
Fats
Fats serve several biological functions beyond providing caloric value. For example, omega 3 fatty acids act as anti-inflammatories, helping reduce inflammation associated with cardiovascular diseases. In general, unsaturated fats are considered 'healthy', while saturated and trans fats are classified as unhealthy fats due to their association with increased risk factors for chronic disease.
Hydration
Water plays numerous essential roles within the human body, including temperature regulation, waste removal, joint lubrication, and organ protection. Dehydration causes symptoms ranging from thirst and dry mouth to heat exhaustion and urinary tract stones. Ensure you drink plenty of water each day—eight cups is often used as a reference. However, individual needs depend greatly upon factors such as age, sex, activity level, climate conditions, etc., meaning drinking adequate amounts is crucial.
Remember, there isn't a perfect diet plan suitable for everyone. Listen closely to what your body tells you. Pay attention to hunger signals, thirst sensations, cravings, full feelings, even occasional discomfort. This will guide you towards a balanced approach tailored specifically for YOU.
Learn about the essential components of a healthy diet, including vitamins, minerals, proteins, carbohydrates, dietary fiber, fats, and hydration. Understand the roles these nutrients play in maintaining overall physical wellness and how they contribute to different bodily functions.
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