Food Choices, Nutrients, and Labeling

A person who eats a bowl of oatmeal every morning would be displaying a food choice based most likely on Habit Nonnutrient substances found in plant foods that show biological activity in the body are commonly known as Phytochemicals All of the following provide energy (kcals) except B Vitamins Which of the following is a characteristic of an essential nutrient? in cannot be made into sufficient quantities in the body What is the kcalorie value of a meal supplying 110 g of carbohydrates, 25 g of protein, 20 g fat, and 5 g alcohol? 755 What is a nutrient claim? You can use an example for a form of definition. A nutrient claim describes the content of nutrients, calories, or fiber in the food, used on labels to compare to other products on the market. Has to meet an FDA approved condition. An example would be "rich in calcium" on a package of cheese. What is a health claim? You may use an example for a form of definition. A health claim describes a relationship between a food and a disease. For example, when a product says that a diet low in sodium may reduce the risk of high blood pressure." This provides a relationship between using a food and a disease. Consider the following menu from the point of view of the myPyramid: Breakfast Lunch Dinner 2 eggs, scrambled 2 oz. chicken 3 oz. ground sirloin 1 slice raisin toast 2 sl. white bread 1.5 oz. colby cheese 1 slice bacon 1 t. mayonnaise 1 hamburger bun 1 t. margarine ½ cup corn ½ cup French Fries 6 oz. orange juice 1 small banana 1 lettuce leaf 1 cup 2% milk 12 oz. iced green tea According to myPyramid guidelines, the fruits and vegetables in the above menu: Correct are missing a good source of vitamin A and not adequate in quantity are missing a good source of vitamin A and are missing a good source of vitamin C Foods within a given food group of the USDA Food guide are similar in their contents of vitamins and minerals Which of the following (can be more than one) would IMPROVE or PROTECT a person from heart diseases? -high intake of fiber, especially soluble fiber -limited intake of trans fats (such as those found in cookies, margarine, french fries) -include fish in the diet, such as tuna, sardines, salmon -take daily walks, bike rides, dance -eat green leafy vegetables, beans, lentils, orange juice for the folate (a B vitamin) to protect against homocysteine How do you know if a source is a credible source for nutrition information? You can know by looking at the validity of the information by seeing the qualifications of the author and to evaluate the website. What would you most like to learn about the impact of food on our health and wellbeing? I would like to learn if vegans or vegetarians get enough nutrients because of no meat and/or dairy in their diet, and how it affects their body to not intake those foods. some of her feedback: there are some gaps – like vitamin B12 only comes from animal products. Vegans have a hard time getting enough iron, calcium, vitamin D . . . but it’s not impossible. B12 is the only thing necessary to supplement. Substance that helps make or break a chemical bond. It speeds up a reaction Enzyme Most of the digestive processes occur in the small intestine end products of the digestive processes are: monosaccharides (glucose), amino acids, fatty acids and glycerol Describe one method you can use to keep your digestive system healthy. One way to keep your digestive system healthy is to follow a clean diet. Which means making sure your body gets the nutrients it needs, and two things that are good to eat are bananas which are high in fiber and green vegetables. Most of the absorption of nutrients happen in the small intestine True or False: Food combinations, such as spaghetti with tomato sauce and meatballs, actually make it harder for the body to digest and absorb nutrients. False Overeating or laying down after eating causes this to “flip” back up leading to heartburn lower esophageal sphincter (cardiac sphincter) Prevents food from entering the windpipe so you should not talk and eat! epiglottis Some people are missing the ____ lactase, which causes inability to hydrolyze lactose enzyme A component of gastric juice that helps kill bad bacteria and denatures proteins HCL (hydrochloric acid) Organ that releases bile into the intestines and if you have it removed, you have to decrease your fat intake Gallbladder Carries fat soluble vitamins because our bodies are mostly water lymphatic system Hormone that signals the release of pancreatic bicarbonate which helps protect our bodies against ulcers secretin Hormone that signals the release of bile and makes us sleepy! CCK Fingerlike projections in the small intestine that facilitate the absorption of most nutrients Villi Organ that makes bile, converts fructose and galactose into glucose and does a lot of metabolic work Liver Which nutrient passes through the GI tract mostly undigested and unabsorbed? Fiber Discuss two ways that diet composition (in other words, what you eat) influences how well the digestion tract functions. Eating meals and snacks with a balanced amount of protein, fat, and carbohydrates (complex and simple). Eating a variety of foods to aid in absorption (like whole grain sandwich of peanut butter and jelly with an orange as fruit - the iron from the peanut butter is helped to be absorbed by the vitamin C in the orange). Eating enough food - and enough of the nutrients - like vitamins, minerals, fiber, and water help keep the digestive tract working well! My answer: 1. If you are eating foods harder to digest, then it's gonna take longer to digest. Possibly messing up your digestive system. 2. Eating certain foods can cause diarrhea, constipation, belching or ulcers. Which of the following (may be more than one) is a lifestyle factor that keeps the digestive tract healthy? -Eating regular meals and snacks throughout the day. -Getting enough sleep -Maintaining practices for a healthy heart (keeping arteries from becoming blocked). -Exercise -Keeping conversations while eating on pleasant topics -Coping with stress without the use of food True or False: Diets high in added sugars increase a person’s risk for heart disease. True True or False: A diet high in any source of carbohydrates increases your risk for obesity. False True or False: A person with lactose intolerance can probably have cheddar cheese on their turkey sandwich. True True or False: If you ate a bunch of simple sugar (like when drinking a regular soda and not eating anything else), you’re more likely to be sleepy than “hyper.” True True or False: Excessive intake of added sugar is associated ONLY with weight gain. False True or False: The reason people on the low carb, high fat, high protein diet lose weight is because they do not have glycogen stores. These stores take up a lot of room (inches) and they hold a lot of water. The result = loss of water weight and not fat loss. True Her feedback: Glycogen is the storage form of carbohydrates. When carbs are restricted (remember the brain prefers glucose and that comes from carbs!), then glycogen stores are lost as well. The result = weight loss, but also decreased energy, decreased thinking power (brain likes glucose), and bad breath as a result of ketones built up from the incomplete breakdown of fatty acids. The storage form of glucose in the body glycogen If you don’t eat enough carbohydrates, the body will make it from protein (from your muscle) in a process called: Gluconeogenies Why doesn't high fat, high protein, low carbohydrate (Also known as the Atkins diet) really make a person lose REAL weight? Explain and include glycogen as part of your response! her feedback: the weight lost is water weight. Glycogen is large and holds lots of water. my answer: This diet is mainly about cutting all carbs out of the diet. Cutting carbohydrates out of your diet can be bad if you are doing it the wrong way. Carbohydrates supply glucose to the cells, which give us energy, and if you are cutting all of them out of your diet it can be bad. There are good carbs and bad carbs, but you just have to cut out the bad ones. The good ones to cut out would be things like soda and foods made with white flour, but loading up on good carbs like fruits and vegetables. Glucose fuels most of the body's functions and is an energy source for brain cells, so the body needs glucose to fuel its activities. Glycogen is the main store of glucose. To keep providing for the body's needs, a person needs to eat carbohydrate-rich foods frequently. An inadequate supply of carbohydrate can put the body's metabolism in the wrong direction. The body needs at least 50-100 grams a day to maintain the dietary recommendation. How does our blood sugar stay consistent? (Neither too high or too low). Please include the hormones involved in this process. Insulin and Glucagen are the hormones involved. It stays consistent by Insulin moving glucose from the blood into the cells and glucogen which brings glucose out of storage when necessary. Explain 3 roles that fiber plays in our diet (impact on digestion and/or health) my answer: 1. Promotes movement in our digestive system 2. Keeps blood sugar in control 3. Helps weight loss her feedback: explain! The majority of carbohydrates is digested and absorbed where? small intestine Why are carbohydrates important (remember metabolism) for sprinting or working out at a high intensity? The release of energy from carbs (during glycolysis) does not require oxygen Which of the following foods would suppress the appetite (and aid in weight loss)? apple True or False: Diets high in sugar increase a person’s risk for heart disease True A person with lactose intolerance cannot have cheddar cheese False Why is it a bad idea to eat too much fiber (like taking fiber supplements)? Phytic acid in whole grains binds minerals True or False: If you ate a bunch of simple sugar (like when drinking a regular soda and not eating anything else), you're more likely to be sleepy than hyper True Which of the following would be good sources of fiber? -apple -potato with skin -spinach -peanuts -black beans The lipoprotein most associated with a high risk of heart disease LDL The essential fatty acids include linoleic acid and linolenic acid Saturated fatty acids are fully loaded with hydrogens Which of the following oils has the HIGHEST amount of monounsaturated fatty acids (and therefore, good for your brain) olive oil chylomicrons are produced in the small intestine Who has the lowest risk for heart disease? Sue- high HDL, low LDL, ok TG What factors influence LDL? 1. Diet 2. Weight/obesity her note: how? Why do we want to raise our HDL (cholesterol)? Name one way to raise this! We want to raise our HDL because it helps remove cholesterol from the cells and carries it back to the liver for recycling. It also lowers the risk of heart disease. One way to raise HDL is to exercise regularly . What factors influence blood triglycerides? Factors that influence blood triglycerides are alcohol, diet, and exercise. Her note: how- which way? In which foods do we find trans fatty acids? In which foods do we find saturated fatty acids? We can find trans fatty acids in cakes, pies, and cookies. We can find saturated fatty acids in dairy (milk, cheese, and butter) and meat. her response: don't forget palm, palm kernal and coconut oils What is one health benefit of omega 3 fatty acids? It helps reduce risk factors for heart disease like high cholesterol and high blood pressure. What is one food that is high in omega 3 fatty acids? (not salmon - yes, it is, but choose something else!) Oysters is a food high in omega 3 fatty acids. Name two reasons we need fat in our diet (what is the job of fat?) 1. it is used as a source of energy 2. It helps with the storage of energy Fat differs in digestion and absorption as it enters where? lymphatic system Explain two things that you could switch out in your diet that would improve your blood lipid levels (so what food that might not help to a food that does help – but still satisfies what you were using that food for . . . ) 1. You could eat more monounsaturated and polyunsaturated fats, they are found in things like vegetable oils and nuts and seeds. So you could use vegetable oils instead of butter for cooking, This could help cut out the saturated fats in your diet. 2. Reduce eating a lot of sugars like sweets, icecream, cookies, etc and instead eat some fresh fruit or yogurt to cut out those sugars. A person who will not eat meat and dairy products at the same meal (and every meal) is displaying a food choice based most likely on: religious influences Due to the high number of carbons and hydrogens bonds that can be oxidized, which of the following provides the most energy (kcalories) fats Which food (and form) should you choose for an immune system boost in the winter (in St. Louis)? Canned tomatoes (for Vitamin A) for spaghetti sauce The energy yielding nutrients are carbs, fats, proteins Your favorite cereal (mine is Quaker oatmeal squares) is a processed product. Nutrients such as iron and some of the B vitamins are added back because they are lost during processing. What is this called? Enrichment Along with eating a diet low in fat, saturated fat, and cholesterol, fiber may help reduce blood cholesterol levels and the risk for developing heart disease. This is on your oatmeal label. Of what is this an example? health claim Consider the following menu (based on 2000 kcals) and answer the question Breakfast: 2 eggs, 1 slice toast, 1 slice bacon, 1 t. margarine, 1 cup coffee, 6 oz orange juice Snack: 6 triscuits, 1 oz cheese, apple Lunch: 2 oz sliced chicken, 2 slice wheat bread, 1 t. mayo, 1/2 cup raw carrots, 1 small banana, 1 cup 2% milk Dinner: 1 cup spaghetti with 3 oz spaghetti sauce, 4 oz meatballs, 1 cup romaine lettuce, 2 T. salad dressing, 12 oz iced tea Question: According to general nutrition guidelines, the fruits and vegetables in the above menu: are inadequete in quanitity provide some fiber The 2% milk in the menu can have the following on it's label (and with the correct reasoning) Reduced fat as nutrient claim Maintenance of a healthy body weight is recommended to prevent chronic diseases including: heart disease and hypertension Diabetics with low blood sugar can quickly raise their glucose levels due to the fact the digestion of carbohydrates begins where? mouth When examining a food label, it is important to remember that the % Daily Value is not accurate for everyone because: it is based on 2000 kcal per day If a food label says "good source of Vitamin C" then the food product must contain at least 10% of the daily value for Vitamin C Which of the following does the most digestion of carbohydrates in the body? small intestine If you try to talk while eating you may choke because: the epiglottis covers over the larynx, and it will not do that when you talk Following the digestion of dietary fat, the products will: enter the lymphatic system End products of the digestive process are: monosaccharides, amino acids, fatty acids, and glycerol Why can a person have their gallbladder removed yet still be able to eat fat? Bile is made in the liver and stored in the gallbladder Most digestive enzymes are synthesized (made) by the: pancreas and small intestine When the sphincter muscle is not working correctly, it can "flip up" causing heartburn or GERD. Which of the following is the BEST prevention for this occurrence? avoid wearing tight fitting clothing Why is it unnecessary and wasteful to take enzyme supplements? they are denatured in the stomach When soluble fiber is part of the diet, which of the following is a health benefit? heart protection improved blood sugar regulation improved weight management Foods within a given food group of the USDA food patterns are similar in their content of Vitamins and Minerals Weight loss and physical activity may protect against heart disease by: raising HDL and lowering blood pressure As a student who has class at 8 a.m., what is the best combination of foods to help your brain and body work best? peanut butter on whole grain bread with a banana and water Which of the following foods would provide a good source of fiber? black bean burrito yogurt with granola, fruit and chia seeds apple whole wheat pasta Some people take, on a regular basis, TUMS or another antacid to alleviate heartburn. What is a possible consequence of this practice? The bacteria will survive the stomach- so there is a greater chance for illness Which of the following help(s) protect against cancer? phytochemicals Recommendations about nutrition and diet have changed over time. For example, we know believe that olive oil, nuts and fatty fish all protect against heart disease. The is contrary from the recommendations to limit dietary fat. How does the process of the scientific method inform you that this is reliable information? experimentation Breakfast: 2 eggs, 1 slice toast, 1 slice bacon, 1 t. margarine, 1 cup coffee, 6 oz orange juice Snack: 6 triscuits, 1 oz cheese, apple Lunch: 2 oz sliced chicken, 2 slice wheat bread, 1 t. mayo, 1/2 cup raw carrots, 1 small banana, 1 cup 2% milk Dinner: 1 cup spaghetti with 3 oz spaghetti sauce, 4 oz meatballs, 1 cup romaine lettuce, 2 T. salad dressing, 12 oz iced tea Question: Name one thing about this menu's composition that will promote healthy digestion. Then explain why this promotes healthy digestion. The 1/2 cup of raw carrots help digestion by increasing saliva and supplies essential vitamins, minerals, and enzymes that aid in digestion. her feedback: no enzymes from foods to aid in digestion Discuss three (3) roles fiber has in our diet (that impact digestion and health). 1. High-fiber diet protects against colon cancer. 2. Can help the health of the large intestine. Insoluble fibers increase stool weight, ease passage, and reduce transit time 3. Prevents Type 2 Diabetes Describe what happens in the following: Digestion of carbohydrates in the stomach No digestion occurs of carbohydrates in the stomach Describe what happens in the following: The prevention of heartburn To prevent heartburn you should stop drinking alcohol. Stay away from spicy foods, and coffee is bad too. her feedback: too much of these things Describe what happens in the following:When we eat a big dinner (heavy in fat) we get sleepy! CCK is released - that triggers the release of bile so fat can be emulsified. CCK makes us sleepy. One of the common digestive problems is constipation. Describe a cause for constipation and two (2) ways to prevent it. 1. stay hydrated 2. Eat more beans (high in fiber) her feedback: describe a cause Explain one reason (other than obesity) excessive intake of simple carbs (usually from added sources, not natural) could have a negative effect on a person's health A negative effect on a person's health is poor blood sugar control, and eating too many carbs can raise insulin levels. Why do you think the public has a hard time understanding nutrition? What obstacles do you see for your own understanding? Explain. People have a hard time understanding nutrition because it is a hard concept to learn, and sometimes the media potrays it differently from what it is. I have obstacles from what the book says to what the public says sometimes. Explain why the low carbohydrate diet makes people think they are losing weight, but they are not losing fat - what are they losing? Include how glycogen is part of the equation in this outcome. my answer: They are losing energy because carbohydrates give us energy. Glycogen is the storage form of glucose, which is given by carbohydrates which is energy. her feedback: and holds lots of water - so glycogen stores are lost = loss of water weight Name and describe 2 roles of proteins (besides providing energy). 1. Proteins build materials. Proteins are a building block for most body structures. For example, collagen is a protein that is then filled with calcium, phosphorous, etc. This is used to build bones, ligaments, and tendons. 2. Proteins are used for hormones. Some hormones are proteins, including insulin. Hormones are needed because they turn the body mechanisms on and off. Why is it not possible to take insulin orally (a hormone) and expect it to act as a hormone? It can not be taken orally because it would break down in the digestive process, the enzymes would break it down. Insulin is needed to ensure that the glucose levels remain stable, so it needs to enter through the blood stream, that is why it is taken as a shot instead of by mouth. If an essential amino acid that is needed to make a protein is unavailable, the cells must: break down proteins to obtain it The protein RDA for a healthy adult who weighs 180 pounds is 65 g/day List two foods, when combined, form a complete protein (complementary protein). Two foods that, when combined, form a complete protein are beans and rice. When would we see the condition of positive nitrogen balance? (Make sure to use your own words and not copy from the textbook!) Positive Nitrogen Balance is seen during periods of growth in development, We would see the condition in infants, children, or pregnant woman, recovering from a protein related illness. The body is making more protein than it can break down, and taking in a lot of the new protein into it's new tissue being grown. Protein turnover describe the amount of protein synthesized (made) and degraded (broken down) Describe one reason protein supplements (e.g. amino acids, protein shakes, etc) are not needed to build muscle. Please make sure this response is in your own words! Protein supplements are not needed to build muscle, because real food (high in proteinfish, chicken, turkey, egs, etc.) is the best source of protein. Protein supplements are not a natural source of protein, and proteins contain a lot of amino acids. Also, protein supplements can be associated with potential risks. Protein digestion in the stomach is aided by the presence of HCL When protein consumption is in excess of body needs and energy needs are met, the excess amino acids are metabolized and: stored as fat Which of the following foods would be an example of providing high quality proteins? eggs soy milk whole grain spaghetti with meat sauce milk grilled cheese sandwich using whole grain bread Explain how vegetarians meet their protein needs without eating meat other animal products. Vegetarians meet their protein needs by eating foods high in protein like nuts, seeds, and beans. If you eat dairy, there is a lot of protein found in dairy products like eggs, yogurt, and low-fat milk and cheeses. Using your own words, how can protein excess (name and discuss at least two things) influence health. her answer: Heart disease (because usually high protein comes with saturated fats) Cancer (red meat link) Adult bone loss - calcium excretion increases when protein levels are high Weight control - excess protein is converted to fat! But having enough protein each meal may help promote satiety Kidney disease - if already at risk - then extra protein adds to the stress My answer: 1. It can cause kidney disease, when people more protein when needed, then they take in more nitrogen which can cause kidney disease. This causes this because excess nitrogen must be excreted by urine, which puts a strain on the kidneys. 2. When you eat too much protein, the excess is stored as glucose or fat. Therefore, excess protein can lead to weight gain or obesity. A cracker becomes glucose. Is this anabolic or catabolic? Catabolic You consume more energy than your body expends. Is this anabolic or catabolic? Anabolic Glucose becomes glycogen. Anabolic Fatty acids provide energy. A or C? catabolic Energy from the metabolism of energy-yielding nutrients is released as: ATP Glycolysis is a biochemical pathway that: -converts glucose into pyruvate -generates energy -is anaerobic When pyruvate cannot be converted into acetyl-CoA because no oxygen is present, it is instead converted to _____ . This is the cause of muscle pain and fatigue during intense exercise. lactic acid After a person has fasted beyond glycogen depletion, the brain adapts to using _____ for some of its fuel needs. glucogenic amino acids Amino acids that become acetyl -CoA (enter at that part of the pathway, below the pyruvate stage) as a result of deamination are designated ketogenic amino acids because: they cannot become part of the glucose molecule Most vitamins function in metabolism as: coenzymes For TWO of the following, please describe the metabolic significance (don't tell me what happens or what they do - only why and how they are important in your understanding of metabolism!). Make sure to indicate in your answer which two you are addressing! Cori Cycle Acetyl CoA Oxaloacetate 1. Oxaloacetate is important because it starts and ends the TCA Cycle, glucose is apart of this compound. The TCA cycle needs it to start 2. Acetyl CoA is one of the most important carbon structure in metabolism because everything falls into place around them, excreted by a lot of the steps. her response:Acetyl CoA is the place of no return - nothing can be made into glucose from this point. How does the body metabolize and store nutrients during feasting? In other words what happens when you eat too many carbohydrates, proteins and fats? How easy or difficult is it to store each of the nutrients (in terms of energy and conversion). Please use your own words - I can tell when it's from the textbook or internet! :) Keep this simple - make a list - for example, carbs - how does the body store - how easy/difficult it is to store them? Protein - how easy are these to store - in what form? Fats - how easy are these to store - in what form? When you eat too many carbohydrates, proteins and fats they are stored as glucose or fat, which can cause obesity or being overweight. They store them, which is difficult to store. hers: fats are the easiest to store as fat protein and carbs are more difficult - especially carbs - very expensive in terms of energy to convert to fat! How does the body adapt to fasting (beyond the glycogen stage)? How does the brain get the glucose it needs and what else happens if a person keeps fasting? (Make sure your answer is in your own words here . . . no copying from text or internet - I can tell!) They adapt to fasting passed the glycogen stage by using protein as an energy source. Your body doesn't like using protein as an energy source, because it is energetically expensive. The brain gets the glucose it needs by using protein instead of carbs. her response: good- gluconeoegenisis A bicycle racer is sprinting hard (probably not getting enough oxygen!) for the finish line - what part of the metabolic system is the racer getting the energy to finish the sprint? (and the correct reason) From glycolysis- from glycogen stores Why does the body prefer to store energy in the form of fat? (in your own words!) fat is not stored in the liver or muscles - that is glycogen. The body can store unlimited amounts of fat - and it is a concentrated source of energy. True or False: After you first get up in the morning, you can do a decent workout (30 minutes aerobic activity) if you have a piece of toast with butter right before working out. False As a pre-activity food/meal - which one would be the best choice? Be prepared in the next question to explain WHY! WHy? Low fat yogurt with fruit WHy?Mixing peanut butter on whole wheat bread is a complete protein. Plus you get a low in fat carbohydrate meal, that has a lot of fiber. Plus you get the benefits of eating a slice of whole wheat bread which is good for digestion. Her response: remember you don't need protein for the workout this meal is pretty high in fiber and fat . . . so it slows down digestion! Which foods/meals would be ideal for post-workout recovery? Be prepared to discuss why (in the next question!) low fat chocolate milk WHy?You need to get carbohydrates after a good workout to refuel your body. I chose low-fat chocolate milk because chocolate milk is said to restore muscle glycogen and rehydrate the body just as well as Gatorade does. But better than that, it gives you calcium and healthy fats. Provides carbs and protein If you don't get enough oxygen during an activity, lactate acid is formed. What is the process that regenerates glucose from lactate? Cori Cycle "Hitting the wall" or "bonking" is a term that runners and cyclist use to describe what? glucose depletion If you are having trouble completing a 30 minute work-out, what might be (there are more than one) the diet-related cause? not enough water not enough simple carbs too close to when you ate You can usually meet your nutritional needs for activity and recovery with a wellbalanced diet, with the exception of ______________. iron Using your knowledge gained with metabolism and fitness, what is one metabolic benefit of fitness? Metabolism is how easily you burn calories, and when you are working out you are burning calories. So Fitness can be an advantage to metabolism because it speeds up burning your calories. What is one psychological benefit of fitness? One psychological benefit of fitness I've experienced myself is that it takes my mind off a lot of things, so it can help things like depression and anxiety. It helps take your mind off those. improves sleep reduces stress How soon after exercise should one eat to replenish their glycogen stores to their maximum potential? 2 hours Why doesn't "spot reducing for fat" - like doing crunches or sit ups not really work? The body takes the fatty acids from the fattiest places in the body - not necessarily what "looks" fattiest. Crunches or sit ups do tone the muscle so the fat appears flatter. Why is it unnecessary (and wasteful) to eat extra protein to build muscle? Working the muscle is what builds the muscle, as long as there is adequate protein. Describe two ways to avoid dehydration before/during physical activity. 1. Drink a lot of water before, during and after exercise. And a sports drink or plenty of water after the exercise. 2. Warm up in certain weather conditions to reduce heat exhuastion. her answer: drink 4-8 oz every 15 minutes during the activity Drink fluids at least 4 hours prior to the activity Another reason to not take antibiotics regularly is because the medicine kills bacteria that make this vitamin . . . (and one of it's functions is to assist in blood clotting) Vitamin K Which of the following vitamins and minerals serve as antioxidants (they protect our cells from free radicals) - Vitamin C -Vitamin E -Vitamin A -Selenium A synthetic form of a vitamin (like in a pill) cannot be absorbed as well by the body (in most cases) as the natural form found in food. This is known as what? bioavalibility Which of the following would minimize vitamin loss from foods? use a microwave to cook vegatables, grains True or false: Eating Vitamin C food sources daily is necessary for good health True True or false: Eating a good source of Vitamin A daily is necessary for good health False True or false: Minerals cannot be destroyed when cooking foods True