Basic Food Nutrition

Which of the following is an example of a micronutrient?

• Carbohydrate

• Fat

• Protein

• Vitamin C

What is the main function of Vitamin C?

• To build muscle

• To regulate blood sugar levels

• To support the immune system

• To provide energy

Answer explanation

Vitamin C is a water-soluble vitamin that is essential for maintaining good health. It is important for the growth and repair of tissues in the body, including skin, bones, and blood vessels. Vitamin C is also necessary for the production of collagen, a protein that helps to strengthen connective tissue and support healthy skin. Additionally, vitamin C is an antioxidant that helps to protect cells from damage caused by free radicals, which are unstable molecules that can harm the body. Vitamin C is found in a variety of foods, including citrus fruits, berries, leafy greens, and vegetables, and can be taken as a supplement to support overall health and well-being.  

What is the recommended daily intake of Vitamin D?

• 200 IU

• 400 IU

• 600 IU

• 800 IU

Answer explanation

The recommended daily intake of vitamin D for adults is 600 international units (IU) per day. However, some people may require more vitamin D depending on factors such as age, sex, and sun exposure, and it is important to consult with a healthcare provider or registered dietitian for personalized recommendations. Vitamin D can be obtained through dietary sources such as fatty fish and fortified foods, or through exposure to sunlight, but supplements may also be necessary to meet recommended intake levels.  

What is the main function of Calcium?

• To build bones and teeth

• To regulate blood sugar levels

• To support immune system

• To provide energy

Answer explanation

Calcium is a mineral that is essential for maintaining strong bones and teeth, and for supporting overall health and well-being. It is necessary for the proper functioning of many bodily processes, including muscle and nerve function, blood clotting, and the regulation of heartbeat and blood pressure. Calcium is found in a variety of foods, including dairy products, leafy greens, and fortified foods, and can be taken as a supplement to support calcium levels in the body.  

What is the main function of Iron?

• To support immune system

• To provide energy

• To regulate blood sugar levels

• To aid in oxygen transportation

Answer explanation

Iron is a mineral that is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the body's tissues. It is also necessary for the proper functioning of enzymes and other proteins that are involved in many bodily processes. Iron is found in a variety of foods, including meat, poultry, fish, beans, and fortified cereals, and can be taken as a supplement to support iron levels in the body.  

What is the recommended daily intake of Iron?

• 8 mg

• 18 mg

• 27 mg

• 42 mg

Answer explanation

The recommended dietary intake of iron varies depending on a person's age, sex, and other factors. In general, the recommended daily intake of iron for adult men and women is 8-18 milligrams (mg) per day. However, pregnant women and women who are menstruating may require more iron, as they need to support both their own health and the health of their developing fetus or growing child. It is important to consult with a healthcare provider or registered dietitian for personalized dietary recommendations based on your individual needs and health status.  

What is the recommended daily intake of Water?

• 2-3 L per day

• 8 - 10 glasses per day

• 16 - 20 glasses per day

• 1 - 1.5 L per day

Answer explanation

It is recommended that adults drink at least 8 cups (64 ounces) of water per day to stay properly hydrated. However, this amount may vary depending on factors such as physical activity level, climate, and overall health status. It is important to listen to your body's thirst cues and drink enough water to stay hydrated, as dehydration can have negative effects on overall health and well-being. It is also important to limit consumption of sugary drinks, as these can contribute to dehydration and other negative health effects.  

What is the recommended daily intake of Carbohydrates?

• 45-65% of daily caloric intake

• 30-40% of daily caloric intake

• 0-25% of daily caloric intake

• 20-35% of daily caloric intake

Answer explanation

It is important to choose carbohydrates from a variety of sources, such as whole grains, fruits, and vegetables, to ensure that you are getting a balanced mix of nutrients. It is also important to limit consumption of refined and processed carbohydrates, such as white bread and sugary snacks, as these can contribute to negative health effects such as weight gain and increased risk of chronic diseases.  

What is the main function of Fat?

• To regulate blood sugar levels

• To support immune system

• To provide energy

• To build muscles

Answer explanation

Fat is a type of nutrient that is essential for human health and provides a concentrated source of energy. Fat is important for the absorption of certain vitamins and minerals, and it also helps to support the structure and function of cells and tissues in the body. Fat is found in a variety of foods, including meat, poultry, fish, dairy products, and nuts and seeds. It can be obtained through the diet or through supplements, and it is important to consume a balanced diet that includes a variety of sources of fat. However, it is also important to limit consumption of saturated and trans fats, which have been linked to negative health effects such as increased risk of heart disease and stroke.  

All of these are functions of Protein, EXCEPT:

• Metabolism regulation

• Bone and teeth growth

• Building and tissue repair

• Immune function support

Answer explanation

Protein is a nutrient that is essential for the growth, repair, and maintenance of tissues in the body. It is made up of small units called amino acids, which are joined together in different combinations to form larger protein molecules. Protein can be obtained through the diet, and it is necessary for the production of hormones, enzymes, and other molecules that are important for the proper functioning of the body. Some examples of protein-rich foods include meat, poultry, fish, dairy products, beans, and nuts.