Vitamins and Nutrients

Question 1

Thiamine (B1)

Answer 1

Helps release energy from carbs during metabolism/growth

Ex: meat, WG

Question 2

Vitamin E

Answer 2

protects blood cells, body tiss and fatty acids from harmful destruction
Ex: nuts, green leafy veggies

Question 3

Riboflavin (B2)

Answer 3

Metabolic energy production

Ex: WG, green leafy veggies

Question 4

Omega3

Answer 4

lowers levels of cholesterol

Ex: flaxseed, walnuts

Question 5

Potassium

Answer 5

fluid balance; controls activity of heart muscle/nervous system/kidneys
Ex: meat, veggies

Question 6

Iron

Answer 6

Hemoglobin formation; blood qual; resistance to stress/disease
Ex: meat, legumes

Question 7

Pantothenic acid

Answer 7

helps convert carbs/fat into glucose

Ex: meats, WG

Question 8

Calcium

Answer 8

strong bones, teeth, muscle tiss; regs heart

Ex: Milk

Question 9

Vitamin A (carotene)

Answer 9

Forms skin/hair/bone/tooth/mucous, essential for vision

Ex: carrots, green leafy veggies

Question 10

Vitamin C (ascorbic acid)

Answer 10

essential for bone/cartilage structure; muscle/blood vessels; maintains capillaries/gums
Ex: citrus fruits, berries

Question 11

Vitamin D

Answer 11

for bones/teeth; maintains heart action/nervous system

Ex: sunlight, fish

Question 12

Phosphorus

Answer 12

bone dev; imp in protein/fat/carb utilization

Ex: fish, meat

Question 13

Iodine

Answer 13

component of hormone thyroxine (metabolism)

Ex: seafood, iodized salt

Question 14

Biotin

Answer 14

metabolism of protein/fats/carbs

Ex: whole grains, legumes

Question 15

Cobalamin (B12)

Answer 15

cell dev, funct of nervous syst and metabolism of protein

Ex: meat, milk

Question 16

Pyridoxine (B6)

Answer 16

helps build tiss and helps metabolism of proteins

Ex: fish, poultry

Question 17

Zinc

Answer 17

digestion/metabolism; dev. of reproduction syst; helps healing
Ex: seafood, nuts

Question 18

Folate (folic acid)

Answer 18

RBC dev, genetic material dev

Ex: green leafy veggies, beans

Question 19

chromium

Answer 19

Glucose metabolic process; maintains insulin levels

Ex: corn oil, clams

Question 20

manganese

Answer 20

enzyme activation; carb/fat, sex hormone production; skeletal dev.
Ex: whole grains, nuts

Question 21

Copper

Answer 21

Forms RBC; bones; forms elastin w/ vit C

Ex: oysters, nuts

Question 22

fluoride

Answer 22

bone formation, inhibits cavities

Ex: fluorinated water, teas

Question 23

magnesium

Answer 23

acid/alkaline balance; metabolism of carbs/mins/sugar

Ex: Nuts, green veggies

Question 24

molybdenum

Answer 24

cofactor for enzymes

Ex: legumes, grains

Question 25

selenium

Answer 25

protection of tiss against oxidative damage (radiation/pollution)

Question 26

choline

Answer 26

precursor of acetylcholine, essential for liver funct

Question 27

Niacin

Answer 27

fat/protein/carb metabolism

Ex: meat, fish

Question 28

Vitamin K

Answer 28

blood clotting

Ex: fruit, green leafy veggies