Micronutrient

Question 1

Vitamin A

Answer 1

• Im a vitamin and fat soluble
• I help with vision, growth, immune response, and reproduction
• I come from orange fruits and vegetables
• When there is a deficiency it can lead to vision loss and boldness and complications with the immune system

Question 2

Vitamin B1

Answer 2

• I am a vitamin and water soluble
• I help with carbohydrate and protein metabolism, DNA and RNA production, and nerve function
• I am found in pork, fish, beans, and lentils
• When there is a deficiency it affects the nerves, muscles, heart, and bran

Question 3

Vitamin B2

Answer 3

• I am a vitamin and water soluble
• I help with energy metabolism
• I am found in dairy, eggs, lean beef and pork, salmon, and organ meets
• When there is a deficiency there is fatigue, swollen throat, blurred vision, and depression

Question 4

Vitamin B3

Answer 4

• I am a vitamin and water soluble
• I help with energy metabolism and alleviate heat stress
• I am found in red meat, poultry, fish, brown rice, nuts and seeds, and bananas
• Deficiency causes pellagra

Question 5

Vitamin B5

Answer 5

• I am a water soluble vitamin
• I help with metabolism of fats and carbohydrates
• I am found in organ meats, chicken breasts, mushrooms, avocados, nuts and seeds
• Deficiency causes vague, insomnia, depression, irritability, vomiting, stomach pains, burning feet, and upper respiratory infections

Question 6

Vitamin B6

Answer 6

• I am a water soluble vitamin
• I help with metabolism of amino acids and lipids and and synthesis of hemoglobin
• I am found in beef liver, tuna, salmon, poultry, chickpeas, and vegetables like dark leafy greens
• Deficiency causes seizures, mental status changes, anemia, rashes, and gossitis

Question 7

Vitamin B7

Answer 7

• I am a water soluble vitamin
• I help with keratin production and carbohydrate, protein, and fat metabolism
• I am found in beef liver, eggs, salmon, avocados, pork, sweet potatoes, and nuts and seeds
• Deficiency causes thinning hair, and brittle nails

Question 8

Vitamin B9

Answer 8

• I am a water soluble vitamin
• I help with nucleic and amino acid metabolism
• I am found in dark leafy greens, beans, peanuts, and sunflower seeds
• Deficiency causes insufficient number of red blood cells

Question 9

Vitamin B12

Answer 9

• I am a water soluble vitamin
• I help with coenzyme in methionine production and propionate metabolism
• I am found in eggs, milk, clams, nutritional yeast, beef, salmon, and dairy
• Deficiency causes fatigue, headaches, depression, pale or yellow skin, mental impairment, and pain and inflammation in the mouth and tongue

Question 10

Vitamin C

Answer 10

• I am a water soluble vitamin
• I help protect cells and keep them healthy
• I am found in guava, oranges, kiwi, mango, bell peppers, strawberries, and broccoli
• Deficiency causes fatigue, red gums, easy bruising and bleeding

Question 11

Vitamin D

Answer 11

• I am a fat soluble vitamin
• I help with increasing intestinal absorption of calcium, magnesium, and phosphate
• I am found in fortified milk, fatty fish, and fortified cereal
• Deficiency causes bone pain, bone fractures, and overall weak bones and muscle

Question 12

Vitamin E

Answer 12

• I am a fat soluble vitamin
• I am an antioxidant
• I am found in wheat germ oil, almonds, sunflower seeds, pine nips, avocado, and peanut butter
• Deficiency causes impaired reflexes and coordination, difficulty walking, and weak muscles

Question 13

Vitamin K

Answer 13

• I am a fat soluble vitamin
• I help with blood clotting, helping wounds heal, and keeping bones healthy
• I am found in spinach, broccoli, lettuce, and fats and oils
• Deficiency causes easy bruising, small blood clots beneath nails, excessive bleeding

Question 14

Phosphorus

Answer 14

• I am a mineral
• I help with bone health, activation of enzymes, and the pH of blood
• I am found in chicken, pork, organ meat, seafood, and dairy
• Deficiency causes anemia, muscle weakness, skeletal effects, and increased infection risk

Question 15

Magnesium

Answer 15

• I am a mineral
• I help with the hearth, nones, muscles, eyes, and others
• I am found in pumpkin and chia seeds, almonds, spinach, black beans, soy products, and peanut butter
• Deficiencies cause tremor, poor coordination, muscle spasms, loss of appetite, personality changes, and nystagmus

Question 16

Sodium

Answer 16

• I am a mineral
• I help with sending electrical signals between cells and controlling the amount of fluid in the body
• I am found in bread, cold cuts and cured meats, chips, cheese, chicken, eggs, pizza, sandwiches, and more
• Deficiency causes decreased ability to think, headaches, nausea, and poor balance

Question 17

Chloride

Answer 17

• I am a mineral
• I help balance acids and bases in the body
• I am found in salt, soy sauce, celery, olives, seaweed, tomatoes, and lettuce
• Deficiency causes metabolic alkalosis like apathy, confusion, cramps, and irregular heart rate

Question 18

Potassium

Answer 18

• I am a mineral
• I help with blood pressure, water balance, nerve impulses, muscle contractions, and digestion
• I am found in bananas, avocados, pumpkins, leafy greens, oranges, and milk
• Deficiency causes leg gramps, weakness, exhaustion, and constipation

Question 19

Copper

Answer 19

• I am a mineral
• I help with the production of red blood cells and energy, and the maintenance of nerve cells and the immune system
• I am found in liver, oysters, spiraling, nuts, seeds, and lobster
• Deficiency causes cardiovascular disease and Alzheimer’s

Question 20

Zinc

Answer 20

• I am a mineral
• I help with skin health, immune functions and cell growth
• I am found in meat, shellfish, legumes, seeds, nuts, dairy, eggs, and whole grains
• Deficiency causes hair loss, lack of alertness, and reduced sense of taste and smell

Question 21

Iodine

Answer 21

• I am a mineral
• I help with thyroid health
• I am found in seaweed, seafood, dairy, and eggs
• Deficiency causes inadequate thyroid hormone production (hypothyroidism)

Question 22

Fluoride

Answer 22

• I am a mineral
• I help strengthen teeth and prevent cavities
• I am found in black tea, fruit juice, crab, shrimp, coffee, tap water, and raisins
• Deficiency causes tooth decay and cavities

Question 23

Sulphur

Answer 23

• I am a mineral
• I help with protein production, building and fixing DNA, metabolism, and skin health
• I am found in meat, nuts and seeds, chickpeas, allium vegetables pms whole grains, and leafy greens
• Deficiency causes acne, arthritis brittle hair and nails, convulsions, depression, memory loss, and gastrointestinal issues

Question 24

Iron

Answer 24

• I am a mineral
• I help with hemoglobin production and blood health
• I am found in shellfish, spinach, organ meats, legumes, red meat, pumpkin seeds, and broccoli
• Deficiency causes feeling tired, weak short of breath, and decreased ability to exercise