Micronutrients and thier sources

Question 1

Vitamin; Fat Soluble; helps with vision, growth, cell division, reproduction and immunity; in liver, fish, eggs, dairy products, spinach, sweet potatoes, carrots, broccoli, and winter squash; deficiency is night blindness

Answer 1

Vitamin A

Question 2

Vitamin; Water Soluble; helps the body’s cells change carbohydrates into energy; in pork, fish, beans, lentils, green peas, enriched cereals, breads, noodles, rice, sunflower seeds, yogurt; symptoms of heart failure including swelling of the hands or feet, chest pain related to demand ischemia, or feelings of vertigo, double vision, and memory loss

Answer 2

Vitamin B1

Question 3

Vitamin; Water Soluble; metabolizes carbohydrates, fats, and proteins into glucose for energy; dairy milk, yogurt, cheese, eggs, lean beef, pork, organ meats (beef liver), chicken breast, and salmon; fatigue, swollen throat, blurred vision, and depression

Answer 3

Vitamin B2

Question 4

Vitamin; Water Soluble; helps keep your nervous system, digestive system, and skin healthy; red meat, beef, beef liver, pork, poultry, fish, brown rice, fortified cereals and breads, nuts, seeds, legumes, and bananas; results in a condition known as pellagra (dermatitis, dementia, diarrhea, and can result in possible death

Answer 4

Vitamin B3

Question 5

Vitamin; Water Soluble; breaks down fats and carbohydrates for energy; beef, poultry, seafood, organ meats, eggs, milk, vegetables such as mushrooms (especially shiitakes), avocados, potatoes, and broccoli, whole grains such as whole wheat, brown rice, and oats; numbness and burning of the hands and feet, headache, extreme tiredness, irritability, restlessness, sleeping problems, stomach pain, heartburn, diarrhea, nausea, vomiting, and loss of appetite

Answer 5

Vitamin B5

Question 6

Vitamin; Water Soluble; helps with the normal brain development and keeping the nervous system and immune system healthy; beef liver, tuna, salmon, fortified cereals, chickpeas, poultry, some vegetables and fruits, especially dark leafy greens, bananas, papayas, oranges, and cantaloupe; seizures, mental status changes, anemia, rashes, and glossitis

Answer 6

Vitamin B6

Question 7

Vitamin; Water Soluble; helps to metabolize fats, carbohydrates, and protein; beef liver, eggs (cooked), salmon, avocados, pork, sweet potato, nuts, seeds; thinning hair

Answer 7

Vitamin B7

Question 8

Vitamin; Water Soluble; is important in red blood cell formation and for healthy cell growth and function; dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, brussels sprouts, broccoli), beans, peanuts, sunflower seeds, fresh fruits, fruit juices, whole grains, liver; fatigue, weakness, mouth sores, and neurological issues

Answer 8

Vitamin B9

Question 9

Vitamin; Water Soluble; to form red blood cells and DNA; fish, meat, poultry, eggs, and dairy products; your tissues and organs don’t get enough oxygen.

Answer 9

Vitamin B12

Question 10

Vitamin; Water Soluble; helps to form blood vessels, cartilage, muscle, and collagen in bones; citrus fruit such as oranges and orange juice, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, and potatoes; can make your skin more fragile (may notice bleeding gums, and your hair may grow in bent or coiled shapes)

Answer 10

Vitamin C

Question 11

Vitamin; Water Soluble; helps your body absorb calcium (one of the main building blocks for strong bones); fish; can cause your bones to become thin, brittle, or misshapen

Answer 11

Vitamin D

Question 12

Vitamin; Water Soluble; helps keep the immune system strong against viruses and bacteria; wheat germ oil, sunflower, safflower, and soybean oil, sunflower seeds, almonds, peanuts, peanut butter, beet greens, collard greens, spinach, pumpkin, and red bell pepper; impaired reflexes and coordination, difficulty walking, and weak muscles

Answer 12

Vitamin E

Question 13

Vitamin, Fat-Soluble; Function- activates proteins and calcium; sources: green leafy vegetables; deficiency: easier to bruise and bleed.

Answer 13

Vitamin K

Question 14

Mineral; Function- balances with calcium, part of DNA, ATP, and member and phospholipids, pH balance, harden bones and teeth; sources- dairly, fish, eggs, cheese; deficiency- can cause loss of appetite, anemia, muscle weakness, bone pain, soft or deformed bone, and coordination problems.

Answer 14

Phosphorus

Question 15

Mineral; Function- muscles relaxation, protein and fat metabolism, brain and nerve function, and muscle/heart contraction; Sources- spinach, nuts, broccoli, bananas, avocados; Deficiency- weakness, fatigue, nausea, seizures/spasms

Answer 15

Magnesium

Question 16

Mineral; Function: electrolytes, fluid balance, muscle contraction; sources- salt; Deficiency- nausea, fatigue, muscle weakness, low blood pressure, dizziness

Answer 16

Sodium

Question 17

Mineral; Function- electrolytes, balances with sodium, stomach acid production, immune function; Sources- salt, processed food, fermented foods; deficiency- weakness, shortness of breath, muscle pain

Answer 17

Chloride

Question 18

Mineral; Function- electrolyte, nutrient transport, fluid and pH balance, nerve conduction, heart function, stress depletes; Sources- avocado, potato, tomato, banana. mango, coconut water and milk; deficiency: fatigue, constipation, muscle weakness, feeling skipped heartbeats

Answer 18

Potassium

Answer 19

Copper

Question 20

Mineral; Function- making energy, connective tissues, blood vessels; Sources- oysters, whole grains, potatoes, dark leafy greens; Deficiency- anemia, bone fractures, low white blood cell count, loss of pigment in skin

Answer 20

Zinc

Question 21

Mineral; Function- helps immune system, metabolism function, wound healing, sense of smell and taste; Sources- almonds, oats, eggs, beef, fortified cereals, cheese, and dairy products; Deficiency- hair loss, eye problems, infections lasting longer than usual, loss of taste and smell

Answer 21

Iodine

Question 22

Mineral; Function- enzyme function, hair, skin, and nail health, joint health, protein structure, energy metabolism, liver function; Sources- eggs, veggies, nuts and seeds, meat and seafood, dairy; Deficiency- acne, arthritis, brittle nails and hair, and headaches

Answer 22

Sulphur

Question 23

Mineral; Function- make hemoglobin which helps provide oxygen to muscles; Sources- steak, spanish, dried apricots, fortified cereals, eggs, lentils; Deficiency- paleness, fatigue and lack of energy, weakness, headache, shortness of breath, dizziness when standing

Answer 23

Iron