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Vitamins & Minerals Vitamins & Minerals

Vitamins & Minerals. FoodsWater Soluble Vitamins Fat Soluble Vitamins Major Minerals Wild Card 100 200 300 400 500

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Vitamins & MineralsVitamins & Minerals

Foods Water Soluble

Vitamins

Fat Soluble Vitamins

Major Minerals

Wild Card

100 100 100 100 100

200 200 200 200 200

300 300 300 300 300

400 400 400 400 400

500 500 500 500 500

Name a good food source of iron.

Beef

Clams

Spinach

Green leafy veggies

Beans

Fortified grains

The biggest source of sodium in American’s diets is ______ food.

The biggest source of sodium in American’s

diets is processed food.

These are 3 non-citrus sources of vitamin C.

Bell peppers

Broccoli

Kiwi

Strawberries

Bok choy

Sweet potatoes

Name 2 popular sources of vitamin D.

Fortified milk

Sunlight

Name a food rich in vitamin K.

Dark green leafy vegetables(spinach, kale)

Cruciferous vegetables (cabbage, cauliflower)

Liver

Canola and soybean oil

Scurvy, a deficiency disease that was common

centuries ago among sailors, can be prevented with adequate intake of

this vitamin.

Vitamin C

These 3 B-vitamins are being studied for their

relationship to homocysteine and

cardiovascular health.

Folate

Vitamin B6

Vitamin B12

Milk, a good source of this B-vitamin, is put into opaque containers to prevent breakdown

induced by light exposure.

Riboflavin

Recommended Intakes of this vitamin are higher

for smokers and tobacco-users.

Vitamin C

The amino acid tryptophan can be

converted into this B-vitamin.

Niacin

This vitamin acts as an antioxidant, especially in the lungs and blood

cells.

Vitamin E

In high doses, this vitamin can cause birth

defects in pregnant women.

Vitamin A

Intestinal bacteria help produce this vitamin.

Vitamin K

Deficiencies of this vitamin are common in third

world countries, resulting in high incidence of childhood blindness.

Vitamin A

This vitamin is most famous for its role in

blood clotting.

Vitamin K

Table salt is made of sodium and this

negatively charged ion.

Chloride

Deficiency of this mineral is the most common nutrient deficiency

worldwide.

Iron

This mineral assists in the operation of over 300

enzymes and is found in whole grains, dark green

vegetables, nuts, and cocoa.

Magnesium

This mineral is important for acid-base balance, is part of

DNA and RNA, assists in energy metabolism, and is

abundant in the food supply, especially animal products.

Phosphorus

While a high sodium intake is associated with higher blood pressure, high _____ intake is shown to prevent and help

correct high blood pressure.

Potassium

True or False:

Fluoride is added to most bottled water.

False

This class of nutrients is soluble in lipid, requires bile for absorption, and may be toxic in excess.

Fat soluble

True or False:

Excess sun exposure can cause vitamin D

toxicity.

False

Name the water-soluble vitamins.

B vitamins (thiamin, niacin, riboflavin, B6, B12, folate, biotin, pantothenic acid)

Vitamin C

These are minerals that partly dissociate in

water to form electrically charged

particles (ions).

Electrolytes

Foods More Vitamins

B Vitamins Trace Minerals

Wild Card

100 100 100 100 100

200 200 200 200 200

300 300 300 300 300

400 400 400 400 400

500 500 500 500 500

These are 3 non-dairy sources of calcium.

Canned fish with bones (sardines, salmon)

Dark green leafy vegetables (greens, broccoli)

Tofu set with calcium

Beans

Almonds

Fortified breads and juices

These are 2 of the richest sources of active (pre-

formed) vitamin A.

Liver & fish oil (natural)

Milk & cereals (fortified)

The need for this vitamin rises with higher intake of

polyunsaturated oil. Conveniently, oil is one

good source of the vitamin.

Vitamin E

Name 3 good sources of Thiamin.

Enriched grains (pasta, bread, cereal)

Pork

Peas & beans

Sunflower seeds

Potatoes

Chicken, bananas, liver, and potatoes are good sources

of this vitamin, which is needed in proportion to

protein intake.

Vitamin B6

This vitamin acts like a hormone and plays a

role in calcium balance in the body.

Vitamin D

Because of its antioxidant activity, this

vitamin helps in the absorption of iron.

Vitamin C

Symptoms of deficiency of this vitamin include cracks

at the corners of the mouth, hypersensitivity to

light, and skin rash.

Riboflavin

Deficiencies of these 3 vitamins can cause

anemia.

Folate & B12 (large cell type)

B6 (small cell type)

Alcoholism leads to deficiency of this nutrient because alcohol displaces

its intake, impairs its absorption, and hastens its

excretion.

Thiamin

This vitamin is only present in foods of

animal origin or fortified foods.

Vitamin B12

Enriched grain products are now fortified with

this vitamin in an effort to help reduce neural

tube birth defects.

Folate/folic acid

This B-vitamin is sometimes prescribed

to help lower blood lipids

Niacin

Deficiency of this B-vitamin causes muscle pain and wasting and

paralysis.

Thiamin

While most B-vitamins have no upper limit or toxicity symptoms, high doses of this B-vitamin can lead to depression, fatigue, and

nerve damage.

Vitamin B6

This trace mineral is an important component of

hemoglobin, which carries oxygen in red

blood cells.

Iron

This trace mineral is added to salt and is

critical to production of thyroid hormones.

Iodine

This mineral works closely with the

hormone insulin to regulate and release energy from glucose.

Chromium

Deficiency of this trace mineral results in growth retardation, while excess interferes with iron and

copper absorption.

Zinc

This mineral works with vitamin E to prevent oxidative damage to

cells.

Selenium

True or False:

High doses of beta-carotene can cause skin

to turn orange.

True

This is the better absorbed form of iron.

Heme

Neither a vitamin nor a mineral, this “nutrient”

is vital to life.

Water

The vitamin precursor that

makes carrots and cantaloupe orange.

Beta carotene

In addition to providing structure for bones and

teeth, name 3 other roles calcium plays in

the body.

Regulates transport of ions, important in nerve transmission.

Maintains normal blood pressure

Role in blood clotting

Muscle contraction, heart beat

Secretion of hormones, digestive enzymes, and neurotransmitters

Activates enzymes

FINAL

JEOPARDY

The unpaired electron in this type of molecule

makes it highly reactive, causing oxidative damage

to cell membranes.

Free radical