Phytochemicals and Their Benefits
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Questions and Answers

Which group is at the highest risk for phosphorus deficiency?

  • Men of childbearing age
  • Athletes
  • Infants
  • Elderly (correct)

    • What is the major function of magnesium in the body?

  • Antibody production
  • Synthesis of thyroid hormones
  • Oxygen transport in blood
  • Bone structure stabilization (correct)

    • What is the tolerable upper intake level (UL) for iron per day?

  • 20 mg
  • 45 mg (correct)
  • 55 mg
  • 30 mg

    • What is a common symptom of zinc deficiency?

    <p>Skin rashes</p> Signup and view all the answers

    Which food source is highest in copper?

    <p>Seafood</p> Signup and view all the answers

    What is the major risk associated with excessive intake of manganese?

    <p>Nerve damage</p> Signup and view all the answers

    What is the recommended daily intake of selenium for adults?

    <p>55 µg</p> Signup and view all the answers

    Which of the following elements enhances insulin action?

    <p>Chromium</p> Signup and view all the answers

    What is a symptom of iodine deficiency?

    <p>Goiter</p> Signup and view all the answers

    What is considered a toxic effect of excessive fluoride intake?

    <p>Bone abnormalities</p> Signup and view all the answers

    Which of the following is a risk factor for magnesium deficiency?

    <p>Alcoholism</p> Signup and view all the answers

    What is one major function of carotenoids?

    <p>Provide antioxidant protection</p> Signup and view all the answers

    Which mineral is critical for the structure of bones and teeth?

    <p>Fluoride</p> Signup and view all the answers

    Which food source is high in flavonols?

    <p>Red wine</p> Signup and view all the answers

    What is the major consequence of phosphorus toxicity?

    <p>Bone resorption</p> Signup and view all the answers

    What is the recommended daily intake of calcium for individuals over 70 years old?

    <p>2000 mg</p> Signup and view all the answers

    Which phytochemicals are known to affect estrogen metabolism?

    <p>Phytoestrogens</p> Signup and view all the answers

    What is a key biological effect of glucosinolates?

    <p>Detoxify carcinogens</p> Signup and view all the answers

    Deficiency in which vitamin can lead to night blindness?

    <p>Vitamin A</p> Signup and view all the answers

    Which vitamin is synthesized by intestinal bacteria?

    <p>Vitamin K</p> Signup and view all the answers

    What is a common source of Vitamin D?

    <p>Fish oils</p> Signup and view all the answers

    What is a major symptom of calcium deficiency?

    <p>Increased risk of osteoporosis</p> Signup and view all the answers

    What major function does Vitamin E serve?

    <p>Antioxidant role</p> Signup and view all the answers

    Saponins are known to decrease the risk of which condition?

    <p>Cancer</p> Signup and view all the answers

    Which nutrient is essential for blood clotting processes?

    <p>Calcium</p> Signup and view all the answers

    Which of the following is a characteristic of polyphenols?

    <p>Strengthens capillary blood vessels</p> Signup and view all the answers

    Which food is a source of ellagic acid?

    <p>Nuts</p> Signup and view all the answers

    What can prolonged Vitamin K deficiency lead to?

    <p>Hemorrhage</p> Signup and view all the answers

    What is the primary function of zinc in the body?

    <p>Regulates protein synthesis</p> Signup and view all the answers

    Which group is least likely to be at risk of sulfur deficiency?

    <p>High protein diet consumers</p> Signup and view all the answers

    What is a common symptom of magnesium toxicity?

    <p>Diarrhea</p> Signup and view all the answers

    What is the tolerable upper intake level (UL) for copper?

    <p>10 mg/day</p> Signup and view all the answers

    Which of the following foods is a good source of phosphorus?

    <p>Seafood</p> Signup and view all the answers

    What are the possible effects of polyphenols found in food?

    <p>Block carcinogens</p> Signup and view all the answers

    Which nutrient is associated with reducing the risk of osteoporosis?

    <p>Phytoestrogens</p> Signup and view all the answers

    What is a major function of selenium in the body?

    <p>Acts as an antioxidant</p> Signup and view all the answers

    Which of the following is a symptom of iron deficiency anemia?

    <p>Fatigue</p> Signup and view all the answers

    What is the main biological activity of glucosinolates in foods?

    <p>Detoxify carcinogens</p> Signup and view all the answers

    Which mineral aids in the synthesis of thyroid hormones?

    <p>Iodine</p> Signup and view all the answers

    Which symptom is associated with Vitamin A deficiency?

    <p>Xerophthalmia</p> Signup and view all the answers

    What is a major function of Vitamin E?

    <p>Cell membrane protection</p> Signup and view all the answers

    What is the recommended daily intake for fluoride in adults?

    <p>3-4 mg/day</p> Signup and view all the answers

    Which population is considered at risk for chromium deficiency?

    <p>Malnourished children</p> Signup and view all the answers

    Which of the following foods is a good source of carotenoids?

    <p>Broccoli</p> Signup and view all the answers

    What is the recommended daily intake of Vitamin D for adults?

    <p>15-20 µg/day</p> Signup and view all the answers

    What is a common symptom associated with iodine deficiency?

    <p>Both A and B</p> Signup and view all the answers

    What is a known effect of capsaicin found in hot peppers?

    <p>Modulates blood clotting</p> Signup and view all the answers

    What is the most significant health risk of excess phosphorus in the body?

    <p>Increased bone resorption</p> Signup and view all the answers

    Which food is a significant source of ellagic acid?

    <p>Nuts</p> Signup and view all the answers

    What is the UL for magnesium from non-food sources?

    <p>350 mg/day</p> Signup and view all the answers

    What is a toxic effect of excessive selenium intake?

    <p>Nausea and vomiting</p> Signup and view all the answers

    What major role do phytosterols play in health?

    <p>Decrease cholesterol absorption</p> Signup and view all the answers

    What is the maximum UL for Vitamin A intake?

    <p>3,000 µg/day</p> Signup and view all the answers

    Which vitamin is crucial for blood clotting?

    <p>Vitamin K</p> Signup and view all the answers

    Which of the following substances can mimic estrogen in the body?

    <p>Phytoestrogens</p> Signup and view all the answers

    What is the main source of inositol in the diet?

    <p>Sesame seeds</p> Signup and view all the answers

    What is the recommended intake for adult zinc consumption?

    <p>8-11 mg/day</p> Signup and view all the answers

    There is no upper limit (UL) established for sulfur intake.

    <p>True</p> Signup and view all the answers

    List two major functions of phosphorus in the body.

    <p>Structure of bones and teeth, ATP synthesis.</p> Signup and view all the answers

    The recommended daily intake of magnesium for adults ranges from _____ to _____ mg/day.

    <p>310, 420</p> Signup and view all the answers

    Match the trace elements with their primary sources:

    <p>Iron = Red meats, leafy greens Copper = Organ meats, nuts Zinc = Seafood, whole grains Selenium = Seafood, eggs</p> Signup and view all the answers

    What is a common symptom of iron deficiency anemia?

    <p>Fatigue and weakness</p> Signup and view all the answers

    High intakes of phosphorus can lead to bone resorption.

    <p>True</p> Signup and view all the answers

    Identify one group at risk of magnesium deficiency.

    <p>Alcoholics.</p> Signup and view all the answers

    Fluoride is commonly found in _____ water.

    <p>fluoridated</p> Signup and view all the answers

    What is the upper limit (UL) for iron intake?

    <p>45 mg/day</p> Signup and view all the answers

    Toxicity of selenium can lead to gastrointestinal upset and hair changes.

    <p>True</p> Signup and view all the answers

    What is the primary function of manganese in the body?

    <p>Carbohydrate and lipid metabolism.</p> Signup and view all the answers

    The sources of chromium include _____, whole grains, and mushrooms.

    <p>brewers yeast</p> Signup and view all the answers

    What is a symptom associated with fluoride deficiency?

    <p>Poor dental health</p> Signup and view all the answers

    There is a specified recommended intake for sulfur.

    <p>False</p> Signup and view all the answers

    Which of the following foods is a source of phytoestrogens?

    <p>Tofu</p> Signup and view all the answers

    Polyphenols have been shown to slow the growth of cancer cells.

    <p>True</p> Signup and view all the answers

    What is the primary biological activity of sulforaphane?

    <p>Detoxifies carcinogens</p> Signup and view all the answers

    Vitamin E is primarily found in __________ sources.

    <p>vegetable oils</p> Signup and view all the answers

    Match the following vitamins with their primary functions:

    <p>Vitamin A = Vision and immune function Vitamin D = Calcium absorption Vitamin E = Antioxidant Vitamin K = Blood clotting</p> Signup and view all the answers

    Which nutrient is known to increase the activity of enzymes that deactivate carcinogens?

    <p>Glucosinolates</p> Signup and view all the answers

    Vitamin K toxicity can lead to brain damage in infants.

    <p>True</p> Signup and view all the answers

    What is one of the common food sources for beta-carotene?

    <p>Carrots</p> Signup and view all the answers

    Saponins are found in __________ and herbs.

    <p>beans</p> Signup and view all the answers

    Match the nutrients with their recommended intake for adults:

    <p>Vitamin A = 700-900 µg/day Vitamin D = 15-20 µg/day Vitamin E = 15 mg/day Vitamin K = 90-120 µg/day</p> Signup and view all the answers

    What is a significant function of phytosterols?

    <p>Lower cholesterol absorption</p> Signup and view all the answers

    Limonene is found in citrus fruit peels and inhibits cancer cell growth.

    <p>True</p> Signup and view all the answers

    What group of individuals is at risk for Vitamin D deficiency?

    <p>Elderly</p> Signup and view all the answers

    The recommended intake of calcium for adults is __________ mg/day.

    <p>1000-1200</p> Signup and view all the answers

    What is a possible effect of curcumin?

    <p>Reduces carcinogen formation</p> Signup and view all the answers

    Study Notes

    Phytochemicals

    • 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: Some converted to vitamin A, antioxidant protection, reduced risk of macular 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: Strengthen capillaries, block carcinogens, slow cancer cell growth.

    • Phytoestrogens: Lignins, isoflavones (genistein, biochanin A, daidzein).

      • Food Sources: Tofu, soy milk, soybeans, flaxseed, rye bread.
      • Biological Activities: Mimic estrogen, induce cancer cell death, slow cancer cell growth, reduce blood cholesterol, potentially reduce osteoporosis risk.

    • Phytosterols: Beta-sitosterol, stigmasterol, campesterol.

      • Food Sources: Nuts, seeds, legumes.
      • Biological Activities: Decrease cholesterol absorption, reduce colon cancer risk by slowing colon cell growth.

    • Capsaicin:

      • Food Sources: Hot peppers.
      • Biological Activities: Modulates blood clotting.

    • Glucosinolates, isothiocyanates, indoles:

      • Food Sources: Broccoli, Brussels sprouts, cabbage.
      • Biological Activities: Increase enzyme activity to deactivate carcinogens, alter estrogen metabolism, affect gene regulation.

    • Sulfides and allium compounds:

      • Food Sources: Onions, garlic, leeks, chives.
      • Biological Activities: Deactivate carcinogens, kill bacteria, protect against heart disease.

    • Inositol:

      • Food Sources: Sesame seeds, soybeans.
      • Biological Activities: Protects against free radicals, protects against cancer.

    • Saponins:

      • Food Sources: Beans, herbs.
      • Biological Activities: Decrease cholesterol absorption, decrease cancer risk, antioxidant.

    • Ellagic acid:

      • Food Sources: Nuts, grapes, strawberries.
      • Biological Activities: Anticancer properties, prevents carcinogen formation.

    • Tannins, catechins:

      • Food Sources: Tea, red wine.
      • Biological Activities: Antioxidants, cancer protection.

    • Curcumin:

      • Food Sources: Turmeric, mustard.
      • Biological Activities: Reduces carcinogen formation, antioxidant, anti-inflammatory.

    • Sulforaphane:

      • Food Sources: Broccoli, cruciferous vegetables.
      • Biological Activities: Detoxifies carcinogens, protects animals from breast cancer.

    • Limonene:

      • Food Sources: Citrus fruit peels.
      • Biological Activities: Inhibits cancer cell growth.

    Fat Soluble Vitamins

    • Vitamin A: Retinol, retinal, retinoic acid, vitamin A acetate, retinyl palmitate, beta-carotene.

      • Sources: Retinol: liver, fish, fortified milk & margarine, butter, eggs; Carotenoids: carrots, leafy greens, sweet potatoes, broccoli, apricots, cantaloupe.
      • Adult Intake: Women: 700 µg/day; Men: 900 µg/day.
      • Functions: Vision, cornea health, cell differentiation, reproduction, immunity.
      • Deficiency Symptoms: Night blindness, xerophthalmia, poor growth, dry skin, impaired immunity.
      • Risk Groups: Limited diet (children, pregnant women), low-fat/protein diets.
      • Toxicity: Headache, vomiting, hair loss, liver damage, skin changes, bone/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, sunlight synthesis.
      • Adult Intake: 15-20 µg/day.
      • Functions: Calcium & phosphorus absorption, bone maintenance.
      • Deficiency Symptoms: Rickets (children), osteomalacia (adults).
      • Risk Groups: Breastfed infants, children/elderly, dark skin, little sun exposure, 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.
      • Adult Intake: 15 mg/day.
      • Functions: Antioxidant, protects cell membranes.
      • Deficiency Symptoms: Broken red blood cells, nerve damage.
      • Risk Groups: Poor fat absorption, premature infants.
      • Toxicity: Inhibits vitamin K activity; UL: 1000 mg/day.

    • Vitamin K: Phylloquinones, menaquinone.

      • Sources: Vegetable oils, leafy greens, intestinal bacteria synthesis.
      • Adult Intake: 90-120 µg/day.
      • Functions: Coenzyme for blood clotting & bone proteins.
      • Deficiency Symptoms: Hemorrhage.
      • Risk Groups: Newborns (especially premature), long-term antibiotic users.
      • Toxicity: Anemia & brain damage (infants); UL: Not determined.

    Minerals

    • Calcium:

      • Sources: Milk & alternatives, fish (with bones), leafy greens, fortified foods.
      • Adult Intake: 1000-1200 mg/day.
      • Functions: Bone/tooth structure, nerve transmission, muscle contraction, blood clotting, blood pressure, hormone secretion.
      • Deficiency: Increased osteoporosis risk.
      • Risk Groups: Post-menopausal women, elderly, vegans/lactose intolerant, kidney disease.
      • Toxicity: Elevated blood calcium, kidney calcification, kidney stones, reduced absorption of other minerals; UL: 2500 mg/day (70+ = 2000 mg/day).

    • Phosphorus:

      • Sources: Meat, milk products, cereals, baked goods.
      • Adult Intake: 700 mg/day.
      • Functions: Bone/tooth structure, membranes, ATP, DNA, acid-base balance.
      • Deficiency: Bone loss, weakness, lack of appetite.
      • Risk Groups: Premature infants, alcoholics, elderly.
      • Toxicity: Calcium resorption from bone; UL: 4000 mg/day.

    • Magnesium:

      • Sources: Greens, whole grains, nuts, seeds.
      • Adult Intake: 310-420 mg/day.
      • Functions: Bone structure, ATP stabilization, enzyme activity, nerve/muscle function.
      • Deficiency: Nausea, vomiting, weakness, muscle pain, irregular heartbeat.
      • Risk Groups: Alcoholics, kidney/gastrointestinal disease.
      • Toxicity: Nausea, vomiting, diarrhea, low blood pressure; UL: 350 mg/day (non-food sources).

    • Sulfur:

      • Sources: High-protein foods, preservatives.
      • Adult Intake: Not specified.
      • Functions: Amino acid/vitamin component, acid-base balance.
      • Deficiency: None if protein needs met.
      • Risk Groups: None.
      • Toxicity: None; No UL.

    Trace Elements

    • Note: Iron, Zinc, Copper, Manganese, Selenium, Iodine, Chromium, Fluoride, Molybdenum details have been added to these notes

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    Explore the various types of phytochemicals, including carotenoids, polyphenols, and phytoestrogens. Learn about their food sources and the biological activities that contribute to health benefits such as antioxidant protection and cancer prevention. Test your knowledge on this critical aspect of nutrition.

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