Vitamins

Question 1

Thiamin (B1)

Answer 1

Sources:Pork, whole and enriched grains,seeds, nuts and legumes
Recommended: 1.1-1.2 mg/day
Deficiency: Beriberi

Question 2

Riboflavin (B2)

Answer 2

Sources: Dairy products,whole and enriched grains,dark green veggie, meats
Recommended: 1.1-1.3 mg/day
Deficiency: inflammation of the mouth and tongue, cracked at the corners of the mouth

Question 3

Niacin (B2)

Answer 3

Sources: beef, chicken, fish, peanuts, legumes, whole and enriched grains; can be made from tryptophan
Recommended: 14-16 mg NE/day
Deficiency:Pellagra-diarrhea,dermatitis on area exposed to sun, dementia

Question 4

Biotin

Answer 4

Sources: liver, egg yolks, synthesized in the gut
Recommended: 30 ug/day
Deficiency: dermatitis, nausea, depression, and hallucinations

Question 5

Pantothenic acid (calcium pantothenate)

Answer 5

Sources: meat, legumes, whole grains; widespread in foods
Recommended: 5 mg/day
Deficiency: fatigue, rash

Question 6

Vitamin B6

Answer 6

Sources: Meat, fish, poultry, legumes, whole grains, nuts and seeds
Recommended: 1.3-1.7 mg/day
Deficiency: headache, convulsions, other neurological symptoms, nausea, poor growth, anemia

Question 7

Folate

Answer 7

Sources: leafy greens vegetables, legumes, seeds, enriched grains, orange juice
Recommended: 400 ug DFE/day
Deficiency: macrocytic anemia, inflammation of tongue, diarrhea, poor growth, neural tube defects
Risks: pregnant woman

Question 8

Vitamin B12

Answer 8

Sources: animal products
Recommended: 2.4 ug/day
Deficiency: Pernicious anemia, macrocytic anemia, nerve damage
Risks: vegan

Question 9

Vitamin C

Answer 9

Sources: Citrus fruit, broccoli, strawberries, greens, peppers
Recommended: 75-90 mg/day
Deficiency: Scurvy, poor wound healing, bleeding, gums, loose teeth, bone fragility, joint pain, pinpoint hemorrhages

Question 10

Choline

Answer 10

Sources: egg yolks, organ meats, wheat germ, meat, fish, nuts, synthesis in the body
Recommended: 425-550 mg/day
Deficiency: fatty liver, muscle damage, abnormal prenatal development

Question 11

Vitamin A

Answer 11

Sources: retinol: liver, fish, fortified milk and margarine, butter, eggs, caroteniods-carrots, leafy greens, sweet potatoes, broccoli, apricots, cantaloupe
Recommended: 700-900 ug/day
Function: vision, health of cornea and other epithelial tissue, cell differentiation, reproduction immune function