Vitamins & Minerals - Quick Check

Question 1

Thiamin (B1) Sources

Answer 1

Whole Grains / Nuts and Seeds

Question 2

Thiamin (B1) Functions

Answer 2

Coenzyme in Glucose and Energy Metabilism / neurotransmitter synthese and normal nerve function

Question 3

Thiamin (B1) Deficiency:

Answer 3

Beriberi (‘I cannot’): weakness, apathy, irritability, confusion, nerve tingling, poor coordination, paralysis, heart changes.

Question 4

Riboflavin (B2) Sources:

Answer 4

Whole Grains / Dark Green Veg

Question 5

Riboflavin (B2) Functions:

Answer 5

Coenzyme in Energy and lipid metabolism

Question 6

Riboflavin (B2) Deficiency:

Answer 6

Ariboflavinosis: Inflammation of mouth and tongue / cracks at corners of mouth

Question 7

Niacin (B3) Sources

Answer 7

Whole Grains / Legumes

Question 8

Niacin (B3) Functions:

Answer 8

Coenzyme in Energy Metabolism / Lipid Synthesis and Breakdown

Question 9

Niacin (B3) Deficiency:

Answer 9

Pellagra: (4 Ds) dermatitis, dementia, diarrhea, death.

Question 10

Niacin (B3) Toxicity:

Answer 10

Flush (nausea, rash, tingling extremities

Question 11

Vitamin B6 Sources:

Answer 11

Whole Grains / Legumes

Question 12

Vitamin B6 Functions:

Answer 12

Coenzyme in Protein and Amino Acid Metabolism / Neurotransmitter synthesis

Question 13

Vitamin B6 Deficiency:

Answer 13

Neurological Symptoms / Headache, Convulsions.

Question 14

Vitamin B6 Toxicity:

Answer 14

Numbness / Nerve Damage

Question 15

Folate / Folic Acid (B9) Sources:

Answer 15

Leafy Greens / Legume

Question 16

Folate / Folic Acid (B9) Functions:

Answer 16

Coenzyme in DNA Synthesis / Amino Acid Metabolism

Question 17

Folate / Folic Acid (B9) Deficiency:

Answer 17

Poor Growth / Neural Tube defects (miscarriage or spinal bifida)

Macrocytic/Megaloblastic Anemia - red blood cells don’t divide or mature properly (The most obvious sign of folate deficiency in adults) = large, immature, non-functional red blood cells

Question 18

Folate / Folic Acid (B9) Toxicity:

Answer 18

Masks B12 Deficiency

Question 19

Vitamin B12 Sources:

Answer 19

Dairy/ Meat

Question 20

Vitamin B12 Functions:

Answer 20

Coenzyme in folate and homocysteine metabolism / nerve function

Question 21

Vitamin B12 Deficiency:

Answer 21

Anemia / Nerve Damage

• B12 is required to activate folate. Thus prevents macrocytic anemia

Question 22

Vitamin C Sources:

Answer 22

Citrus Fruit / Broccoli

Question 23

Vitamin C Functions:

Answer 23

Coenzyme in Collagen (connective tissue) Synthesis / Antioxidant

Question 24

Vitamin C Deficiency:

Answer 24

Poor Wound Healing / Decreased Immune Function

Question 25

Vitamin C Toxicity:

Answer 25

GI Distress / Diarrhea

Question 26

Vitamin A Sources:

Answer 26

Retinoids: liver, fish / Carotenoids: Carrots / Leafy Greens

Question 27

Vitamin A Functions:

Answer 27

Vision Health (cornea) / Cell Differentiation (can turn genes on/off)

Question 28

Vitamin A Deficiency:

Answer 28

Xerophthalmia: Night blindness (early stages) dry cornea, eye infections, can lead to blindness

Question 29

Vitamin A Toxicity:

Answer 29

Headaches, Vomiting, Liver Damage

Question 30

Vitamin D Sources:

Answer 30

Egg Yolk / Synthesis from Sunlight

Question 31

Vitamin D Functions:

Answer 31

Absorption of calcium and phosphorus / Bone Maintenance

Question 32

Vitamin D Deficiency:

Answer 32

Rickets (Bones don't calcify properly - bend/misshapen bones, soft bones) / Osteomalacia (weak bones - decreased bone mass, risk of fractures)

Question 33

Vitamin D Toxicity:

Answer 33

Growth Retardation

Question 34

Vitamin E Sources:

Answer 34

Veg Oils / Leafy Greens

Question 35

Vitamin E Functions:

Answer 35

Antioxidant / Protects Cell Membrane

Question 36

Vitamin E Deficiency:

Answer 36

Hemolytic Anemia (Broken Red Blood Cells - common in premature infants) / Nerve Damage

Question 37

Vitamin E Toxicity:

Answer 37

Inhibition of Vitamin K Activity

Question 38

Vitamin K Sources:

Answer 38

Veg Oils / Leafy Greens

Question 39

Vitamin K Functions:

Answer 39

Synthesis of blood-clotting proteins and proteins in bones * Vit K is needed for the production of several clotting factors, that allow the blood to clump, so wounds can heal

Question 40

Vitamin K Deficiency:

Answer 40

Hemorrhage

Question 41

Vitamin K Toxicity:

Answer 41

Anemia / Brain Damage

Question 42

Sodium Sources:

Answer 42

Table Salt / Processed Food

Question 43

Sodium Functions:

Answer 43

Muscle Contractions / + extracellular ion / Fluid Balance

Question 44

Sodium Deficiency:

Answer 44

Muscle Cramps

Question 45

Sodium Toxicity:

Answer 45

High Blood Pressure

Question 46

Potassium Sources:

Answer 46

Fresh Fruit & Veg / Legumes

Question 47

Potassium Functions:

Answer 47

Muscle Contractions / + intracellular ion / Fluid Balance

Question 48

Potassium Deficiency:

Answer 48

Muscle Cramps

Question 49

Potassium Toxicity:

Answer 49

Abnormal Heartbeat

Question 50

Calcium Sources:

Answer 50

Dairy / Leafy Greens

Question 51

Calcium Functions:

Answer 51

Bone and Teeth Structure / Heart and Muscle Contractions

Question 52

Calcium Deficiency:

Answer 52

Increased Risk of Osteoporosis

Question 53

Calcium Toxicity:

Answer 53

Kidney Stones

Question 54

Phosphorus

Answer 54

Sources: Dairy / Baked Goods

Question 55

Phosphorus Functions:

Answer 55

Bone and Teeth Structure / Membrane Structure

Question 56

Phosphorus Deficiency:

Answer 56

Weakness / Bone Loss

Question 57

Phosphorus Toxicity:

Answer 57

Calcium (deficient) Resorption from Bone

Question 58

Magnesium Sources:

Answer 58

Greens / Nuts and Seeds

Question 59

Magnesium Functions:

Answer 59

Bone Structure / Nerve and Muscle Function

Question 60

Magnesium Deficiency:

Answer 60

Weakness / Muscle Pain

Question 61

Magnesium Toxicity:

Answer 61

Nausea / Vomiting

Question 62

Iron Sources:

Answer 62

Leafy Greens / Legumes

Question 63

Iron Functions:

Answer 63

Needed for immune function / Oxygen Transport [Part of Hemoglobin (which delivers oxygen to cells), Myoglobin (which holds oxygen in muscle) and proteins needed for ATP production]

Question 64

Iron Deficiency:

Answer 64

Anemia / Weakness

Question 65

Iron Toxicity:

Answer 65

Liver Failure

Question 66

Zinc Sources:

Answer 66

Meat / Seafood

Question 67

Zinc Functions:

Answer 67

Regulates Protein Synthesis / Functions in growth, development, healing.

Question 68

Zinc Deficiency:

Answer 68

Poor growth and skin development / Rashes

Question 69

Zinc Toxicity:

Answer 69

Decreased Copper Absorption/ Depressed Immune Function

Question 70

Iodine Sources:

Answer 70

Iodized Salt / Dairy

Question 71

Iodine Functions:

Answer 71

Synthesis of Thyroid hormones

Question 72

Iodine Deficiency:

Answer 72

Slower Metabolic Rate

Question 73

Iodine Toxicity:

Answer 73

Enlarged Thyroid

Question 74

Fluoride Sources:

Answer 74

Fluoridated Water / Toothpaste

Question 75

Fluoride Functions:

Answer 75

Strengthens Tooth Enamel / Reduces acid production by bacteria in the mouth.

Question 76

Fluoride Deficiency:

Answer 76

Risk of dental caries

Question 77

Fluoride Toxicity:

Answer 77

Kidney Damage / Bone Abnormalities