A Vitamin A Day Keeps What Away?
Most of us have that bottle of multivitamins or prenatal supplements sitting in our medicine cabinet, but how much do you really know about vitamins? What do they do for our bodies? Can you take too much? Which foods are good sources of certain vitamins? Take this quiz and find out!
Question 1 of 13
Vitamin A helps the body maintain:
Vitamin A helps maintain healthy skin, and also eyesight, bone growth, and tooth development. Plus it enhances our immune system so we are better able to fight infection, and may reduce the risk of lung and oral cancers. Vitamin A is a fat-soluble vitamin composed of compounds called carotenoids and retinoids. Carotenoids, or beta carotene, are converted to vitamin A in the body. Lack of vitamin A could result in night blindness, increased risk of infections, fatigue, and gum and teeth problems.
Too much vitamin A could result in liver damage, hair loss, headaches, loss of appetite, and possible birth defects. Excessive amounts of beta carotene can cause skin to appear orange, especially on the palms of the hands.
Good sources of vitamin A include fortified milk, beef liver, egg yolks, sweet potatoes, carrots, broccoli, apricots, cantaloupe, pumpkin, cod liver oil, cheddar cheese, and cream cheese. Beta carotene can be found in deep orange and yellow fruits and vegetables, dark green leafy vegetables, and fortified cereals.
|Those pearly whites|
|Proper sodium balance|
Question 2 of 13
Vitamin B-1 (thiamin) is important for what organ?
Vitamin B-1 (thiamin) is important to keep the heart functioning properly, and also helps us generate energy, promotes the digestion of carbohydrates, keeps the nervous system working properly, and promotes good muscle growth and tone. Vitamin B-1 is a water-soluble vitamin and is not stored in the body. Being water soluble, the vitamin cooks out of the food and into the cooking water. To get the most out of vegetables containing thiamin, it is best to steam them until crisp-tender.
Lack of vitamin B-1 could result in fatigue, insomnia, weight loss, constipation, irritability, damage to the nervous and cardiovascular systems, gastrointestinal problems, and depression. Thiamin is not stored in the body, therefore it is not known to be toxic in high doses.
Good sources of vitamin B-1 include Brewer's yeast, split peas, pork, sunflower seeds, watermelon, wheat germ, black beans, peanuts, and fortified cereals.
|Casio's electric model|
Question 3 of 13
Vitamin B-2 (riboflavin) helps our blood by:
|Making it clot|
Aiding in the formation of red blood cells
Vitamin B-2 (riboflavin) aids in the formation of red blood cells, and also helps maintain good vision, nails, hair, and skin; helps the body metabolize carbohydrates, fats, and proteins; and is important for overall good health.
Vitamin B-2 is a water-soluble vitamin and is not stored in the body. Being water soluble, the vitamin cooks out of the food and into the cooking water. The best way to cook vegetables containing riboflavin is by either steaming or cooking briefly. Lack of vitamin B-2 could cause itchy, burning eyes, cracks and sores of the mouth, a sore tongue, skin rashes, bloodshot eyes, digestive problems, fatigue, and oily skin. Riboflavin is not stored in the body, therefore it is not known to be toxic in high doses.
Good sources of vitamin B-2 include beef kidney and liver, yogurt, milk, spinach, peanuts, Brewer's yeast, cheese, soybeans, black-eyed peas, chicken, dark green leafy vegetables, and fortified cereals.
|Giving it that pretty red color|
Question 4 of 13
Vitamin B-6 (pyridoxine) is important to which system in our body?
Central nervous system
Vitamin B-6 (pyridoxine) helps keep our central nervous systems working properly, and it also helps the body breakdown amino acids and metabolize fats and carbohydrates, promotes the formation of antibodies, helps the body maintain the proper sodium and phosphorous balance, helps keep the brain working properly, and keeps muscle spasms and leg cramps from occurring, as well as helps remove excess body fluid, especially in premenstrual women.
Vitamin B-6 is a water-soluble vitamin and is not stored in the body. Pyridoxine will cook out of vegetables during cooking, especially if boiled. This vitamin is also sensitive to heat and ultraviolet light. Lack of pyridoxine could cause sleeplessness, nervousness, anemia, muscle weakness, leg and arm cramps, hair loss, water retention, dermatitis, and sometimes convulsions. Too much vitamin B-6 can cause damage to the central nervous system.
Good sources of vitamin B-6 include beef liver and kidney, salmon, Brewer's yeast, tuna, sunflower seeds, halibut, wheat germ, watermelon, banana, pork, chicken, potatoes, soybeans, spinach, green peas, dried beans, and fortified cereals.
|The system that creates our "happy place"|
Question 5 of 13
Vitamin B-12 (cobalamin) helps increase:
Vitamin B-12 (cobalamin) helps increase our energy levels. It also aids in the formation of red blood cells, helps the body metabolize carbohydrates, protein, and fats, helps the body absorb calcium, and helps maintain the central nervous system. Vitamin B-12 is water soluble, but unlike other water-soluble vitamins, it is stored in the liver.
This vitamin is also sensitive to ultraviolet light. Lack of vitamin B-12 could cause a sore tongue, pernicious anemia, loss of appetite, nervousness, depression, slow growth in children, fatigue, loss of balance, and brain damage. Vitamin B-12 is not known to be toxic in high doses.
Good sources of vitamin B-12 include beef liver and kidney, chicken liver, salmon, tuna, halibut, lean beef, yogurt, milk, cheese, and eggs.
|Production of estrogen|
|Our savings account|
Question 6 of 13
Vitamin B-3 (niacin) helps keep what part of the body healthy?
Vitamin B-3 (niacin) helps keep the tongue healthy. It also increases energy, maintains normal function of the nervous system, helps reduce cholesterol levels in the blood as well as improves circulation, helps the body metabolize fat, sugar, and protein, and keeps the skin healthy. Niacin is also a key player in our digestive system health.
Niacin is water-soluble and is not stored in the body. Being water-soluble, it will cook out of foods and into the cooking water. To get the most out of vegetables containing niacin, it is best to steam them until crisp-tender. Lack of niacin could cause pellagra (a disease involving disorders of the skin, nervous system, and gastrointestinal tract), nervousness, fatigue, headaches, depression, irritability, loss of appetite, muscle weakness, canker sores, stomach disturbances, insomnia, weakness, and dizziness. Vitamin B-3 is not stored in the body, therefore it is not known to be toxic in high doses.
Good sources of vitamin B-3 include beef liver and kidney, chicken, salmon, halibut, tuna, peanuts, brown rice, lean beef, sunflower seeds, soybeans, and chickpeas.
|That thing that hangs in the back of our throat|
Question 7 of 13
Vitamin C helps us recover from what?
Vitamin C helps the body heal wounds. This important vitamin also aids in the formation of collagen, helps the body to absorb iron, helps maintain healthy teeth, gums, bones, and blood vessels, promotes the body's resistance to infection, keeps the immune system functioning properly, and is thought to reduce the risk of developing some forms of cancer.
Vitamin C is a water-soluble vitamin and is not produced by the body. Being water soluble, vitamin C cooks out of foods and into the cooking water. Vitamin C is sensitive to oxygen and heat. Lack of vitamin C could cause wounds that are slow in healing, bruising, loss of appetite, scurvy, depression, irritability, bleeding gums, tooth loss, swollen joints, nosebleeds, muscle weakness, and anemia. Too much vitamin C can cause diarrhea.
Good sources of vitamin C include orange juice, grapefruit juice, green peppers, asparagus, papaya, tomatoes, potatoes, cantaloupe, broccoli, Brussels sprouts, turnip greens, cabbage, strawberries, tomato juice, spinach, blueberries, and cauliflower.
Question 8 of 13
Vitamin D is important because:
|It keeps Elsie employed|
|It regulates our body temperature|
It helps the body absorb calcium and phosphorous
Vitamin D is important because it helps the body absorb calcium and phosphorous. Vitamin D also is required for proper tooth and bone formation, helps maintain the central nervous system, and is crucial for proper growth and development.
Vitamin D is a fat-soluble vitamin. The body can produce vitamin D when exposed to sunlight, or even artificial, ultraviolet lighting. Lack of vitamin D could cause tooth decay, rickets, softening of bones, fatigue, and muscle weakness. Too much vitamin D could cause damage to the kidneys and heart, headaches, and loss of appetite.
Good sources of vitamin D include beef liver, butter, eggs, salmon, tuna, herring, cod liver oil, and fortified milk.
Question 9 of 13
Vitamin E protects what?
|Central nervous system|
|The integrity of lip balm|
Vitamin E helps protect the vital organs, including the eyes and skin. It also helps maintain the immune system, is important for cell health, helps supply oxygen to the blood, prevents and helps dissolve blood clots, and slows the aging of cells caused by oxidation.
Vitamin E is fat-soluble. It is known for its antioxidant values and plays a big role in keeping the body healthy. Lack of vitamin E could cause dry skin, Hemolytic anemia, infertility, lack of sexual desire, and problems with the heart and other muscles. Too much vitamin E could interfere with vitamin K's role of clotting blood.
Good sources of vitamin E include wheat germ, wheat germ oil, sunflower seeds, almonds, pecans, peanut butter, breads, eggs, green leafy vegetables, and whole-grain cereals.
Question 10 of 13
Vitamin B-5 (pantothenic acid) helps the body cope with:
|Fat and cholesterol|
Vitamin B-5 (pantothenic acid) helps the body cope with stress. It also helps the body use vitamins, aids in the formation of cells, helps the body metabolize fat, protein, and carbohydrates, helps maintain a healthy central nervous system, and aids in fighting infections.
Vitamin B-5 is water-soluble. Being water-soluble, the vitamin will cook out of foods and into the cooking liquid. Pantothenic acid is sensitive to heat. Lack of vitamin B-5 could cause infertility, irritability, dizziness, digestive problems, vomiting, muscle cramps, fatigue, and slow growth. Too much vitamin B-5 can cause fluid retention and diarrhea.
Good sources of vitamin B-5 include beef liver, eggs, avocado, broccoli, mushrooms, milk, soybeans, potatoes, peanuts, wheat germ, cantaloupe, bananas, oranges, collard greens, apples, yeast, dried beans, whole-grain breads, and fortified cereals.
Question 11 of 13
Biotin helps keep what shiny?
|Favorite piece of bling-bling|
Biotin helps keep our hair shiny, and also helps the body use protein, fat, vitamin B-5 (pantothenic acid), folic acid, and vitamin B-12. Biotin is water-soluble. Lack of biotin could cause depression, fatigue, muscle pain, loss of appetite, nausea, inflammation of the tongue, and dry skin. Biotin is not stored in the body, therefore it is not known to be toxic in high doses.
Good sources of biotin include beef liver, yeast, soybeans, oatmeal, eggs, salmon, halibut, mushrooms, banana, peanut butter, whole milk, dried beans, nuts, and whole grains.
Question 12 of 13
Folic acid is crucial for:
|Maintaining sodium levels|
DNA and RNA production
Folic acid is crucial for DNA and RNA production, and is also essential for the growth and reproduction of cells, helps form red blood cells, and helps the body metabolize amino acids. (Folic Acid Awareness Week is in January.)
Folic acid is water-soluble. This vitamin is very important when trying to conceive and during pregnancy. Being water-soluble, folic acid will cook out of a food and into the cooking liquid. Steaming, baking, or cooking quickly until crisp-tender is recommended. Folic acid is sensitive to oxygen, heat, and ultraviolet light.
Lack of folic acid could cause anemia, depression, stomach disorders, and premature graying of the hair. Research has also been found that folic acid could reduce the risk of birth defects if taken before, and during, pregnancy. Folic acid is not stored in the body; therefore it is not known to be toxic in high doses.
Good sources of folic acid include kidney beans, chicken liver, Brewer's yeast, pinto beans, black beans, black-eyed peas, broccoli, lima beans, turnip greens, split peas, soybeans, sunflower seeds, green peas, asparagus, green leafy vegetables, seafood, and fortified cereals.
|Folic Acid Awareness Week (January)|
Question 13 of 13
Vitamin K is essential for the formation of:
Prothrombin, which is a blood-clotting compound
Vitamin K is important for the formation of prothrombin, which is a blood-clotting compound. Vitamin K is fat-soluble. The bacteria in the intestines form this vitamin naturally, but do not produce enough to meet our requirements. Lack of vitamin K could cause blood not to clot. Too much vitamin K can cause jaundice in newborns, and hemolytic anemia.
Good sources of vitamin K include beef liver, turnip greens, soybean oil, green leafy vegetables, tomatoes, milk, egg yolks, green cabbage, broccoli, spinach, and cauliflower.
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