Vitamin & Mineral Source

Question 1

Vitamin C (Ascorbic Acid)

Answer 1

Citrus fruits, Bell peppers, broccoli, Brussels sprouts, strawberries

Question 2

Vitamin B1 (Thiamine)

Answer 2

Meat (especially pork), sunflower and other seeds, nuts, legumes, whole grains, enriched food products

Question 3

Vitamin B2 (Riboflavin)

Answer 3

Egg, organ meats, milk/dairy, cheese, dark green veggies, fortified foods

Question 4

Vitamin B3 (Niacin)

Answer 4

Beef, Liver, fish, whole grains, fortified cereal, seeds, legumes, peanuts

Question 5

Vitamin B5 (Pantothenic Acid)

Answer 5

Chicken, Beef, Organ meats, fish, whole grains, dairy, eggs, legumes

Question 6

Vitamin B6 (Pyridoxine)

Answer 6

Steak, beans, salmon, potato, banana, whole grains

Question 7

Vitamin B7 (Biotin)

Answer 7

Can be synthesized by microflora in digestive tract, organ meats (liver), eggs, soy beans,

Question 8

Vitamin B9 (Folate)

Answer 8

Brewer’s yeast, spinach, asparagus, mushrooms, turnip, lima beans, beef liver, fortified grain products

Question 9

Vitamin B12 (Cobalamin)

Answer 9

Meat, fish, shellfish, poultry, milk

Question 10

Vitamin A (Retinoids & Carotenoids)

Answer 10

Liver, eggs, milk, cheese, tuna, sardines, sweet potato, carrots, spinach, broccoli, cantaloupe, need dietary fat for absorption

Question 11

Vitamin D (Calciferol)

Answer 11

Eggs, liver, fish, sun exposure, fortified foods

Question 12

Vitamin E (Tocopherol/ Tocotrienol)

Answer 12

Plant oils (sunflower, safflower, canola, soybean), egg yolks,

Question 13

Vitamin K (Phylloquinone- dietary, Menaquinone- endogenous)

Answer 13

Green leafy vegetables, soy, beef liver, some produced by gut bacteria

Question 14

Calcium

Answer 14

Milk & dairy producs, sardines, clams, oysters, broccoli, legumes, dried fruit

Question 15

Magnesium

Answer 15

Nuts, legumes, wholegrain cereal, leafy greens

Question 16

Potassium

Answer 16

Avocados, banana, dried fruit, peaches, potatoes, dairy, eggs

Question 17

Sodium

Answer 17

Table salt, meat, seafood, cheese, milk, vegetables

Question 18

Chloride

Answer 18

Table, salt, eggs, seafood, milk, meat

Question 19

Sulfur

Answer 19

Meat, poultry, fish, eggs, milk & dairy, nuts, legumes

Question 20

Phosphorus

Answer 20

Meat, poultry, eggs, milk & dairy, nuts, grains, legumes

Question 21

Zinc

Answer 21

Oysters, Shellfish, Beef, Liver, Poultry, Whole grains

Question 22

Iron

Answer 22

Organ meat, meat, clams, oysters, nuts, legumes, enriched grains, green leafy veg

Question 23

Copper

Answer 23

Liver, shellfish, whole grains, legumes, eggs, meat, fish

Question 24

Iodine

Answer 24

Iodized salt, shellfish, oysters, clams, green leafy veg, dried fruit, legumes

Question 25

Selenium

Answer 25

Oysters, tuna, meat, fish, whole grains, Brazil nuts

Question 26

Manganese

Answer 26

Wheat bran, legumes, hazelnuts, blueberries, pineapple, seafood

Question 27

Chromium

Answer 27

Mushrooms, green peppers, organ meat, whole grain, Brewer’s yeast

Question 28

Fluoride

Answer 28

Toothpaste, tap water

Question 29

Molybdenum

Answer 29

Legumes, meat, poultry, fish, grains

Question 30

Silicon

Answer 30

Beer, wheat bran, bananas, green beans, root vegetables