Sources of Vitamins

Question 1

B1/ thiamin

Answer 1

eggs, meat, veg, nuts

Question 2

B2/ Riboflavin

Answer 2

milk, WG

Question 3

B3/ Niacin

Answer 3

meat, fish, mushrooms, AA tryptophan

Question 4

B5/ Pantothenic Acid

Answer 4

most foods (destroyed by processing)

Question 5

B6

Answer 5

Meat, fish, potatoes
destroyed by heat

Question 6

B7/ Biotin

Answer 6

Most foods, GI bacteria

Question 7

B9 Folic Acid

Answer 7

foliage = leafy green

Question 8

B12

Answer 8

Meats
vegans beware

Question 9

choline

Answer 9

milk, liver, peanuts,
AA methionine

Question 10

Sulphur

Answer 10

proteins or AAs methionine and cysteine

Question 11

Iodine

Answer 11

most foods, in body from thyroid

Question 12

Manganese

Answer 12

nuts, whole grains, leafy greens
in liver, kidneys, bones, pancreas

Question 13

Chromium

Answer 13

liver, unrefined whole grains, yeast
refined = no chromium

Question 14

Free radicals

Answer 14

Uv, alcohol, booze

Question 15

Vitamin A

Answer 15

liver, fish oils, dairy, eggs

Question 16

beta-carotene

Answer 16

any veg with chllorophyll
carrots, spinach, mangoes

Question 17

Vitamin E

Answer 17

vegetable oils, nuts, seeds

Question 18

Vitamin C

Answer 18

citrus, bell peppers

Question 19

Selenium

Answer 19

soil, seafood, brazil nuts

Question 20

Calcium

Answer 20

milk (calcium & vitamin D), broccoli, kale (not spinach), small bone fishes, oysters, almonds, tofu, OJ, mineral water

Question 21

Phosphorus

Answer 21

protein foods, milk, salmon, soft drinks (acid)

Question 22

Vitamin D

Answer 22

sun, fortified milk, oily fish, egg yolks

Question 23

Magnesium

Answer 23

hard water, legumes, pumpkin seeds, nuts, whole grains, seafood
leafy greens = chlorophyll

Question 24

fluoride

Answer 24

tap water, seafood, soil (almost all foods)

Question 25

vitamin K

Answer 25

GI bacteria, spinach, kale, veg oils natural in foods phylloquinone (K1) GI bacteria menaquinone (K2)

Question 26

Iron

Answer 26

Heme iron; meat, fish, poultry, well absorbed, bound to hemoglobin & myoglobin (25% absorbed, 10% intake) Non-heme iron; plant-based foods & animal foods, less absorbed (17% absorbed, 90% intake)

Question 27

Zinc

Answer 27

shellfish, red meat, chicken, milk, cheese (if consuming alot of nuts, whole grains, legumes)

Question 28

Copper

Answer 28

seafood, nuts, whole grains, seeds, legumes (more than half absorbed, rest goes to bile)

Question 29

Phytochemicals

Answer 29

aroma, taste, colour

Question 30

Chloride

Answer 30

salt, rye, lettuce, tomatoes

Question 31

Potassium

Answer 31

fresh foods (50% intake daily of fruits & veg)