vitamins

Question 1

Apart from the normal food that we take, our body requires a certain number of compounds in small amounts for the proper functioning and deficiency of these compounds may cause diseases. These compounds are known as vitamins.

Question 2

Is an organic molecule that is an essential micronutrient which an organism needs in small quantities for the proper functioning of its metabolism.

Answer 2

VITAMINS

Question 3

Essential nutrients cannot be synthesized in the organism, either at all or not in sufficient quantities, and therefore must be obtained through the diet.

Question 4

Are organic compounds that people need in small quantities. Most of these need to come from food because the body either does not produce them or produces very little. Each organism has different vitamin requirements.

Answer 4

VITAMINS

Question 5

Are chemical compounds that are required in small amounts with our regular diet in order to carry out certain biological functions and for the maintenance of our growth.

Answer 5

VITAMINS

Question 6

Travel freely through the body, and excess amounts usually are excreted by the kidneys. The body needs these in frequent, small doses.

Answer 6

WATER-SOLUBLE VITAMINS

Question 7

This vitamin, at high levels over a long period of time has been shown to cause irreversible nerve damage.

Answer 7

PYRIDOXINE

Question 8

These vitamins have upper consumption limits.

Answer 8

Niacin
Choline
Pyridoxine
Folate
Ascorbic acid

Question 9

A balanced diet usually provides enough of these vitamins. People older than 50 and some vegetarians may need to use supplements to get enough B12.

Question 10

Are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are needed. If you take too much of these, it could become toxic.

Answer 10

FAT-SOLUBLE VITAMINS

Question 11

A balanced diet usually provides enough fat-soluble vitamins. You may find it more difficult to get enough vitamin D from food alone and may consider taking a vitamin D supplement or a multivitamin with vitamin D in it.

Question 12

Vitamins in B-group and Vitamin C are Water-Soluble and cannot be stored in our bodies as they pass with
the water in urine. These vitamins must be supplied to our bodies with regular diets.

Question 13

• Part of an enzyme needed for energy metabolism
   Important to nerve function

Answer 13

THIAMINE (B1)

Question 14

Sources of Thiamine (B1)

Answer 14

 Meat
 Whole grain foods or enriched Breads and Cereals
 Legumes, nuts and seeds

Question 15

Thiamine (B1) Deficiency Effects

Answer 15

 Beri-beri
 Dwarfism

Question 16

 Part of an enzyme needed for energy metabolism
 Important for normal vision and skin health

Answer 16

RIBOFLAVIN (B2)

Question 17

Sources of Riboflavin (B2)

Answer 17

 Milk and milk products
 Leafy green vegetables
 Whole grain foods
 Enriched Breads and Cereals

Question 18

Riboflavin (B2) Deficiency Effects

Answer 18

 Disorders in the digestive, reproductive and nervous system
 Skin disorders, liver disorders
 Sore throat, hair loss, swollen and cracked lips

Question 19

 Part of an enzyme needed for energy metabolism

 Important for nervous system, digestive system, and skin health

Answer 19

NIACIN (B3)

Question 20

Sources of Niacin (B3)

Answer 20

 Meat, Poultry, Fish
 Whole grain foods, Enriched Breads and Cereal
 Vegetables (especially Mushrooms, Asparagus, and Leafy green vegetables), Peanut butter

Question 21

Niacin (B3) Deficiency Effects

Answer 21

 Pellagra
 Depression, Disorientation
 Sensitivity to sunlight
 Glossitis, Dermatitis, Alopecia

Question 22

 Brain development
 Protecting heart health
 Boosting metabolism
 Reducing the risk of pregnancy
complications

Answer 22

CHOLINE (B4)

Question 23

Sources of Choline (B4)

Answer 23

 Meat, Fish
 Dairy products, Eggs
 Vegetables, Whole grains

Question 24

Choline (B4) Deficiency Effects

Answer 24

 Hypotension
 Sweating
 Vomiting
 Excessive salivation
 Liver toxicity
 Fishy body odor

Question 25

 Part of an enzyme needed for energy metabolism.

Answer 25

PANTOTHENIC ACID (B5)
BIOTIN (B7)

Question 26

Sources of Pantothenic Acid (B5)

Answer 26

 Widespread in foods

Question 27

Pantothenic Acid (B5) Deficiency Effects

Answer 27

 Fatigue
 Insomnia
 Depression, Irritability
 Stomach pain, Vomiting
 Upper respiratory infections

Question 28

 Part of an enzyme needed for energy metabolism

 Helps make red blood cells

Answer 28

PYRIDOXINE (B6)

Question 29

Sources of Pyridoxine (B6)

Answer 29

 Meat, Fish, Poultry
 Vegetables
 Fruits

Question 30

Pyridoxine Deficiency Effects

Answer 30

 Convulsions
 Conjunctivitis
 Sometimes neurological disorders

Question 31

Sources of Biotin (B7)

Answer 31

 Widespread in foods
 Also produced in intestinal tract by
bacteria

Question 32

Biotin (B7) Deficiency Effects

Answer 32

 Thinning and loss of hair
 Scaly, red rash around body openings (eyes, nose, mouth)
 Conjunctivitis

Question 33

 Part of an enzyme needed for making DNA new cells, especially red blood cells.

Answer 33

FOLIC ACID (B9)

Question 34

Sources of Folic Acid (B9)

Answer 34

 Leafy green vegetables
 Legumes, Seeds
 Orange juice
 Liver
 Now added to most refined grains

Question 35

Folic Acid (B9) Deficiency Effects

Answer 35

 Anemia

Question 36

 Part of an enzyme needed for making DNA new cells
 Important to nerve function

Answer 36

Cyanocobalamin (B12)

Question 37

Sources of Cyanocobalamin (B12)

Answer 37

 Meat, Poultry, Fish, Seafoods
 Eggs, Milk and milk products
not found in plant foods

Question 38

Cyanocobalamin (B12) Deficiency Effects

Answer 38

 Pernicious anemia
 Decrease in RBC in hemoglobin

Question 39

 Part of an enzyme needed for protein metabolism

 Important for immune system health
 Aids in iron absorption

Answer 39

Ascorbic Acid (C)

Question 40

Sources of Ascorbic Acid (C)

Answer 40

 Found only in Citrus fruits and Vegetables in the cabbage family,

 Cantaloupe, Strawberries, Mangoes, Kiwifruit, Peppers, Tomatoes, Potatos, Lettuce, Papaya

Question 41

Ascorbic Acid (C) Deficiency effects

Answer 41

 Bleeding in gums
 Scurvy

Question 42

These are stored in adipose tissues

Answer 42

Fat-Soluble Vitamins

Question 43

 Needed for vision
 Healthy skin and mucous membranes
 Bone and tooth growth
 Immune system health

Answer 43

Beta-Carotene (A)

Question 44

Beta-Carotene Deficiency Effects

Answer 44

 Hardening of the cornea in eye
 Night blindness

Question 45

Sources of Beta-Carotene

Answer 45

 Animal sources (Retinol): Fortified milk, Cheese, Cream, Butter, Fortified margarine, Eggs, Liver

 Plant sources (Beta-carotene): Leafy, Dark green vegetables; Dark Orange fruits (Apricots, Cantaloupe) and Vegetables (Carrots, Winter squash, Sweet potatoes, Pumpkin)

Question 46

 Needed for proper absorption of calcium
 Stored in bones

Answer 46

Vitamin D (Ergocalciferol-D2)
(Cholecalciferol-D3)

Question 47

Sources of Vitamin D

Answer 47

 Egg yolks, Liver, Fatty fish
 Fortified milk, Fortified margarine
 When exposed to Sunlight, the skin can make Vitamin D

Question 48

Vitamin D Deficiency Effects

Answer 48

 Improper growth of bones
 Soft bones in kids
 Rickets

Question 49

 Antioxidants
 Protect cell walls

Answer 49

Vitamin E (Alpha-tocopherol)

Question 50

Sources of Vitamin E

Answer 50

 Polyunsaturated plant oils (Soybean, Corn, Cottonseed, Safflower)
 Leafy green vegetables, Wheat germ, Whole-grain products, Liver, Egg yolks, Nuts and Seeds

Question 51

Vitamin E Deficiency Effects

Answer 51

 Weakness in muscles
 Increases the fragility of red blood cells

Question 52

 Needed for proper blood clotting.

Answer 52

Vitamin K (Antihemorrhagic factor vitamin)

Question 53

Sources of Vitamin K

Answer 53

 Leafy green vegetables such as Kale, Collard greens, and Spinach
 Green vegetables such as Broccoli, Brussels sprouts, and Asparagus;
 Also produced in intestinal tract by bacteria

Question 54

Vitamin K Deficiency Effects

Answer 54

 Increases the time taken by the blood to clot
 Blood loss/hemorrhage