What is vitamin B complex?

Vitamin B complex is composed of eight B vitamins:

B-1 (thiamine)
B-2 (riboflavin)
B-3 (niacin)
B-5 (pantothenic acid)
B-6 (pyridoxine)
B-7 (biotin)
B-9 (folic acid)
B-12 (cobalamin)

Each of these essential vitamins contributes to your overall bodily function.

Read on to learn more about how these nutrients benefit you, how much you
need, whether you should take supplements, and more.

What are the benefits?

B vitamins play a vital role in maintaining good health and well-being. As the
building blocks of a healthy body, B vitamins have a direct impact on your
energy levels, brain function, and cell metabolism.

Vitamin B complex helps prevent infections and helps support or promote:

cell health
growth of red blood cells
energy levels
good eyesight
healthy brain function
good digestion
healthy appetite
 proper nerve function

hormones and cholesterol production

cardiovascular health
muscle tone

In women

B vitamins are especially important for women who are pregnant and
breastfeeding. These vitamins aid in fetal brain development as well as reduce
the risk of birth defects.

And for expectant mothers, B vitamins may boost energy levels, ease nausea,
and lower the risk of developing preeclampsia.

In men

B vitamins are thought to increase testosterone levels in men, which naturally

decrease with age. They may also help men build muscle and increase
strength. However, human studies confirming these claims are lacking.

How much vitamin B complex do you need?

The recommended daily amount of each B vitamin varies.

For women, the recommended daily intake is:

B-1: 1.1 milligrams (mg)

B-2: 1.1 mg
B-3: 14 mg
B-5: 5 mg (RDA not established)

B-6: 1.3 mg
 biotin: 30 micrograms (mcg) (RDA not established)

folic acid: 400 mcg

B-12: 2.4 mcg

For men, the recommended daily intake is:

B-1: 1.2 mg
B-2: 1.3 mg
B-3: 16 mg
B-5: 5 mg (RDA not established)
B-6: 1.3 mg
biotin: 30 mcg (RDA not established)
folic acid: 400 mcg
B-12: 2.4 mcg

Older adultsTrusted Source and women who are pregnant require higher
amounts of B vitamins. Your doctor can provide dosage information tailored to
your individual needs.

Certain underlying health conditions can prevent your body from properly
absorbing vitamin B. You should also talk to your doctor about your vitamin B
intake if you have:

celiac disease
HIV
Crohn’s disease
alcohol dependence
kidney conditions
rheumatoid arthritis
ulcerative colitis
inflammatory bowel disease
How can you tell if you’re deficient?
Most people get enough B vitamins by eating a balanced diet. However, it’s still
possible to be deficient.

The following symptoms may be a sign that you’re not getting enough B
vitamins:

skin rashes
cracks around the mouth
scaly skin on the lips
swollen tongue
fatigue
weakness
anemia
confusion
irritability or depression

nausea
abdominal cramps
diarrhea
constipation
numbness or tingling in the feet and hands

If you’re experiencing any of these symptoms and aren’t sure why, make an
appointment to see your doctor.

Although it’s possible that you’re experiencing a vitamin B deficiency, these

symptoms also overlap with many other underlying conditions. Your doctor
can make a diagnosis and advise you on any next steps.
Can being deficient increase your risk of certain
conditions?
If you’re deficient in B vitamins you may experience a range of symptoms
depending on which B vitamins you’re lacking.

If left untreated, deficiency could increase your risk of developing:

anemia

digestive issues
skin conditions
infections
peripheral neuropathy

Vitamin B-12 deficiency, in particular, may increase your risk of

neuropsychiatric disorders. Researchers are also investigating its role in
hyperhomocysteinemia and atherosclerosis.

Babies born to women who were deficient in folic acid during pregnancy are
more likely to have birth defects.

What foods is it found in?

Lots of foods contain B vitamins, which makes it easy to get enough from
your diet. It’s best to get your B vitamins from a wide variety of food sources.
This helps to ensure you’re getting enough of each type.

You can find vitamin B in:

milk
cheese
eggs
liver and kidney
meat, such as chicken and red meat
 fish, such as tuna, mackerel, and salmon
shellfish, such as oysters and clams
dark green vegetables, such as spinach and kale
vegetables, such as beets, avocados, and potatoes
whole grains and cereals
beans, such as kidney beans, black beans, and chickpeas
nuts and seeds
fruits, such as citrus, banana, and watermelon
soy products, such as soy milk and tempeh
blackstrap molasses
wheat germ
yeast and nutritional yeast

If your doctor has recommended that you increase your intake of a specific B
vitamin, check out these curated food lists:

foods rich in vitamin B-6

foods rich in biotin
foods rich in vitamin B-12
vegetarian-friendly foods rich in vitamin B-12

Are supplements necessary?

Most people get enough B vitamins through their diet. Your diet is also the
best way for your body to get these vitamins.

You shouldn’t take a supplement unless your doctor has confirmed that you’re
deficient in a specific B vitamin. They’ll tell you whether you should take a
specific B supplement or add a vitamin B complex supplement to your routine.

You may be more likely to need supplementation if you:

 are age 50 or older
are pregnant
have certain chronic health conditions
eat a vegetarian diet
eat a vegan diet

Supplements are available over the counter at your local pharmacy or health
food store.

Supplements aren’t regulated by the U.S. Food and Drug Administration, so

you should only buy from a trusted, reputable brand. This helps to ensure
you’re taking a high-quality product without any questionable additives. Your
doctor may be able to recommend a specific brand to consider.

You should always read all labels carefully and follow any directions given by
the manufacturer. If you have questions about the dosage, talk to your
doctor.

What happens if you get too much vitamin B

complex?
You’re unlikely to get too much vitamin B complex from your diet. That’s
because B complex vitamins are water soluble. That means they aren’t stored
in your body but are excreted in your urine daily.

You’re also unlikely to get too much vitamin B if you’re taking any
supplementation as directed.

That said, overdose is possible — especially if you’re taking a supplement

without receiving a deficiency diagnosis from your doctor.

Symptoms of a vitamin B complex overdose include:

excessive thirst
skin conditions
 blurry vision
abdominal cramps
nausea
vomiting
increased urination
diarrhea
skin flushing

Seek immediate medical attention if you think you’re experiencing symptoms

of a vitamin B complex overdose.

You should also check in with your doctor if you’ve been taking supplements
without having a diagnosed deficiency. Taking too much vitamin B complex
long-term can lead to nerve damage. This could result in losing control of
your bodily movements.

Companies pushing products with added vitamins and minerals can fool people into thinking
that they’re eating a “healthy” food when they’re not—but it’s not like those vitamins and
minerals are there for no reason. For much of human history, diseases of nutrient deficiency
were the norm, and in some parts of the world, they still persist. Even into the 20th century,
conditions caused by a lack of certain vitamins or minerals were endemic to North America
and Europe. Artificially added nutrients may not make a food “healthy,” but they do stave off
several debilitating, and sometimes fatal, diseases of malnutrition. Here are a few of those
maladies.

1. Scurvy

The disease of pirates: the grey-death. Scurvy is caused by a lack of vitamin C, whose
chemical name, ascorbic acid, is derived from the Latin term for scurvy, scorbutus. Even
though the disease was known since ancient times (described by Hippocrates around 400
BCE), it was not a scourge to those who were largely land-bound. Even though its causes
were unknown, many cultures realized that eating certain herbs could reverse the symptoms,
and as long as there was access to fresh food, it was generally kept under control.

Scurvy didn’t become a significant problem until the Age of Discovery (beginning in the 15th
century), when people at sea were not able to access that much-needed fresh food for months
at a time. Preserved meats and carbohydrates contained no vitamin C, and unlike most
animals, the human body is not able to create vitamin C on its own.

The early symptoms of scurvy include spongy gums, pain in the joints, and blood spots
appearing under the skin. As the disease progressed, the teeth would become loose, extreme
halitosis (bad breath) would develop, the afflicted would become too weak to walk or work,
 be in too much pain to eat, and would die “mid-sentence,” often from a burst blood vessel.
Many of the early explorers lost great numbers of men to scurvy: Vasco de Gama lost 116 out
of 170 men in 1499, and in 1520, Magellan lost 208 out of 230. A few deaths were
attributable to other causes, but the vast majority were due to scurvy.

Despite not being able to pinpoint the exact cause of scurvy, in the 18th century, naval
physician James Lind was able to prove, in what’s considered to be the first controlled
scientific experiment, that scurvy could be prevented (and cured) by incorporating citrus
fruits such as limes and oranges into the diet of sailors. Although his findings weren’t widely
accepted at first, the British Navy eventually began issuing standard rations of lemon juice,
and later, limes, to their sailors—which gave rise to the term “limey” in reference to the
British.

These days, scurvy is an extremely rare condition, almost exclusively caused by someone
eating a completely unvaried diet. In most cases, high levels of oral supplementation of
vitamin C are enough to reverse the condition in a matter of weeks, and death by scurvy is
almost unheard of.

2. Rickets

This condition is brought on by a lack of vitamin D, which causes the body to be unable to
absorb or deposit calcium. Less commonly, it can also be caused by a lack of calcium or
phosphorus, but vitamin D deficiency is by far the most common cause. Unlike vitamin C,
the human body is able to produce vitamin D, but only if it has the metabolic precursors
available to it.

When the skin is exposed to ultraviolet light (such as from the sun), cholesterol in the skin
reacts and forms cholecalciferol, which is then processed in the liver and kidneys to create the
active form of vitamin D. Even with a nominally healthy diet, without enough sun exposure,
the body can’t produce the vitamin D precursors on its own. This is actually re-emerging as a
health concern among some increasingly-indoor groups of people, and is one of the few
hypovitaminosis (lack of vitamin) conditions not considered to be a “disease of the past.”
Luckily, when the deficiency is recognized, cholecalciferol can be directly taken as a vitamin
supplement or acquired from eating organ meats and oils, such as cod liver oil, allowing the
body to resume producing vitamin D.

Rickets is a condition of children, as the deficiency’s most severe effects are on developing
bones; in adults, “bone-softening,” or osteomalacia, can be caused by the same vitamin
deficiency. But in adults, it both takes significantly longer to develop and tends to cause tip-
off signs that something is wrong before bone warping sets in, such as extreme pain in the
bones, and unexplained muscle weakness. In children, especially those that don’t or can’t
receive regular check-ups, deformity and debilitation by the deficiency is often only noticed
after significant damage has been done to their developing skeletons.

The most telling symptoms of rickets are at the epiphyses (growth plates) of bones: The body
is unable to lengthen bones by depositing calcium, and ends up with bones that flare outward
in a “cupping” appearance. This leads to costochondral swelling, or what’s known as the
“rachitic rosary” along the ribcage of the child, as well as widened wrists and “thick” joints.
Before widened wrists or rachitic rosary appears, the softening of the skull bones can lead to
“Caput Quadratum”—a square-headed appearance, and often the first sign of skeletal growth
problems. If left untreated, rickets also can cause an extremely curved back, stunted growth,
and frequent fractures—all of which can lead to permanent and debilitating deformity.

3. Beriberi

This condition is largely confined to Asia, especially in countries where boiled rice is a
staple. The Sinhalese term “beri-beri” means, “I cannot, I cannot,” and derives from the
inability to perform even the simplest of tasks once the polyneuritis (nerve inflammation)
caused by the deficiency of vitamin B1 (thiamine) has permanently damaged the neurons,
when the condition has progressed to the end-stage.

Although beriberi was known to exist in rice-eating countries several centuries back, its
prevalence boomed with the introduction of steam-driven rice-polishing mills from Europe.
The superior taste of the milled white rice led many locals to abandon the local (unpolished)
brown rice, and in doing so, abandon their primary source of thiamine. From the 1860s to the
turn of the 20th century, people whose plant consumption was limited to the polished white
rice would often come down with weakness, pain, weight loss, difficulty walking, and
emotional disturbances. Beriberi became one of the leading causes of mortality in the region.

In the 1880s, a doctor named Christiaan Eijkman began researching the causes of this
epidemic at a laboratory in the Dutch East Indies (now Jakarta, Indonesia), and initially
believed that the condition was caused by a bacterial infection. However, after years of study,
he came to the conclusion that “white rice is poisonous.” He discovered this by feeding a
group of chickens solely white rice, and another group unpolished brown rice. The chickens
that ate the white rice came down with beriberi-like symptoms, while the others stayed
healthy. Eijkman also discovered that when the chickens fed white rice were subsequently fed
brown rice, they recovered from their illness! Later dietary testing on prisoners confirmed his
results. Even though he didn’t know the cause of the condition, Eijkman proved that white
rice was the culprit, and shared the 1929 Nobel Prize in Medicine for his discovery.

Beriberi is occasionally seen in the modern world, but its primary cause is chronic
alcoholism—the poor diets of some chronic alcoholics, combined with the decreased
absorption of what thiamine is consumed, leads to symptoms that unfortunately are
sometimes left undiagnosed until it’s too late. Recently, beriberi was also seen in Haitian
prisons when the prison system began buying imported polished rice from the United States,
and stopped feeding their inmates the local brown rice.

4. Pellagra

What causes blistering of the skin in the sun, pale skin, a craving for raw meat, blood
dripping from the mouth, aggression, and insanity? If you answered “vampirism,” you’re
close—the myth of the vampire may have its roots in the condition known as “pellagra.”

Pellagra is caused by a lack of vitamin B3 (niacin). First identified and commonly diagnosed
in the Asturian Empire (now Northern Spain), it was originally called “Asturian leprosy.”
However, the condition was seen throughout Europe, the Middle East, and North Africa,
wherever a large percentage of food energy was derived from corn, and fresh meat was not
available. The area of highest prevalence was Northern Italy, where Francesco Frapoli of
Milan called it “pelle agra,” meaning “sour skin.”
 It was initially believed that either the corn itself, or some insect associated with corn, was
causing pellagra. This belief was reinforced when much of France eliminated corn as a food
staple and virtually eradicated the condition. Between the era that corn was introduced to
Europe (the early 16th century) and the late 19th century, pellagra was found almost
everywhere that poor people subsisted on cornmeal and little else.

Around the turn of the 20th century, people began to notice that despite subsisting on just as
much corn as poor Europeans, poor Mesoamerican natives didn’t come down with the
condition. It was eventually discovered that this was because the traditional processing of
corn in the Americas involved “nixtamalization,” in which the kernels were soaked in
limewater before hulling them. The alkali solution freed up the niacin that was present in the
grain, but previously inaccessible.

Despite the extensive work of Dr. Joseph Goldberger in the 1910s and 1920s, which proved
that pellagra wasn’t caused by a germ but by a dietary deficiency, the condition was
occurring in epidemic proportions in the rural Southern US until the 1940s.

Today, pellagra is most common in the poorest regions of the world, especially places that
rely upon food aid programs. Some countries still ship unfortified cornmeal rather than corn
masa (nixtamalized corn) or fortified cornmeal to developing countries or to their own
impoverished populations. China, parts of Africa, Indonesia, and North Korea all have
endemic pellagra among their lowest classes.

*******

The discovery of important vitamins and how to produce them has been so significant to
human health that many of those who were integral to the discoveries have been awarded the
Nobel Prize in Medicine; more than 10 Nobel Prizes have been divided among almost 20
eminent scientists for the discovery or isolation of vitamins A, B1, B12, C, D, E, and K. Over
the second half of the 20th century, after the beginning of widespread supplementation to
everyday food items, the incidences of the conditions covered here went down dramatically
across much of the world.

Of course, the minerals essential to the human body play similarly important roles in
maintaining health. However, humans have not historically had a widespread significant
problem acquiring these nutrients, as most plants absorb many minerals from the soil. With
the increased processing of our food throughout the 20th century, however, some of these
minerals have been lost, and have had to be re-added to the average Western diet through
supplementation. In the rest of the world, displacement due to war, and unfortified food from
aid programs, has left survivors with enough calories, but not enough nutrients.
Supplementation of assistance food and local fortification of salt and flour is beginning to
help give displaced people (especially displaced children) a new chance at life without these
and other nutritional diseases.

In the developed world, you won’t be the healthiest bloke on the block if you eat nothing but
breakfast cereal and cartons of juice—but the food industry has ensured that you at least
won’t die of malnutrition. Even people with healthy diets benefit from the supplementation of
vitamins and minerals in common foodstuffs, and adding the nutrients costs next to nothing.
Doctors and nutritionists still agree that the healthiest way to acquire your necessary vitamins
and minerals is by eating a balanced diet and spending time outdoors each day, but in the
course of modern life, that’s not always possible, and if people are going to eat poorly either
way, we may as well keep them from dropping dead of scurvy

The best foods for vitamins and minerals

How to ensure you get the right vitamins and

minerals in the right amounts

Updated: February 6, 2019

Published: September, 2016

Vitamins and minerals are as essential for living as air and water. Not only do
they keep your body healthy and functional, they protect you from a variety of
diseases.

Vitamins and minerals get thrown together, but they are quite different.
Vitamins are organic substances produced by plants or animals. They often
are called "essential" because they are not synthesized in the body (except for
vitamin D) and therefore must come from food.

Minerals are inorganic elements that originate from rocks, soil, or water.
However, you can absorb them indirectly from the environment or an animal
that has eaten a particular plant.

Two types of each

Vitamins are divided into two categories: water soluble—which means the
body expels what it does not absorb—and fat soluble where leftover amounts
are stored in the liver and fat tissues as reserves. The water-soluble vitamins
are the eight B vitamins (B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12) and
vitamin C. The fat-soluble vitamins are A, D, E, and K.

There are many minerals, but certain ones are necessary for optimal health.
Minerals are split into two groups: major and trace. Major ones are not
necessarily more important than trace, but it means there are greater amounts
in your body.

The top food sources

Federal guidelines suggest minimum daily amounts for vitamins and key
minerals. However, unless you need to increase your intake for specific ones
because of a deficiency or other medical reason, following so many numbers
can be confusing.

The best approach to ensure you get a variety of vitamins and minerals, and
in the proper amounts, is to adopt a broad healthy diet. This involves an
emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat
protein, and dairy products. The good news is that many common foods
contain multiple mineral and vitamin sources, so it is easy to meet your daily
needs from everyday meals.

Here are some of the best foods for vitamins and minerals from the Harvard
Medical School Special Heath Report, Making Sense of Vitamins and
Minerals: Choosing the foods and nutrients you need to stay healthy:
Vitamin Sources

Water soluble:

B-1: ham, soymilk, watermelon, acorn squash

B-2: milk, yogurt, cheese, whole and enriched grains and cereals.

B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes

B-5: chicken, whole grains, broccoli, avocados, mushrooms

B-6: meat, fish, poultry, legumes, tofu and other soy products, bananas

B-7: Whole grains, eggs, soybeans, fish

B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes

(black-eyed peas and chickpeas), orange juice

B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals

Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries,

tomatoes, Brussels sprouts

Fat soluble:

Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes,
carrots, pumpkins, spinach, mangoes

Vitamin D: Fortified milk and cereals, fatty fish

Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts

Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale

Minerals

Major:
Calcium: yogurt, cheese, milk, salmon, leafy green vegetables

Chloride: salt

Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread

Potassium: meat, milk, fruits, vegetables, grains, legumes

Sodium: salt, soy sauce, vegetables

Trace:

Chromium: meat, poultry, fish, nuts, cheese

Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes

Fluoride: fish, teas

Iodine: Iodized salt, seafood

Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread

Manganese: nuts, legumes, whole grains, tea

Selenium: Organ meat, seafood, walnuts

Zinc: meat, shellfish, legumes, whole grains

NUTRI-QUIZ REVIEWER
Posted on September 29, 2013 by daveinhs

NUTRI-QUIZ QUESTIONS

1. It makes up most of your blood and help carry oxygen and food to the cells in your
body. It helps your body get rid of wastes through urine and sweat.

Answer: Water

2. What food nutrient is our body’s main source of energy?

Answer: Carbohydrates

3. They are very important for building strong bones.

Answer: Calcium

4. It is a degenerative brain disorder that causes a gradual and irreversible decline in

memory and eventually, the ability to care for oneself.

Answer: Alzheimer’s disease

5. It is a dietary-deficiency disease resulting from inadequate intake of niacin.

Answer: Pellagra

6. An irregularity in the rhythm of the heartbeat is referred to as what?

Answer: Arrhythmia

7. It is a water-soluble vitamin found in fruits and leafy vegetables and is also called as
ascorbic acid.

Answer: Vitamin C

8. A prolonged deficiency of Vitamin C in the diet causes what disease?

Answer: Scurvy

9. What is the theme for this year’s Nutrition Month Celebration?

Answer: Gutom at Malnutrisyon, Sama-sama nating Wakasan

10. What is the protein food found in milk?

Answer: Casein

11. What is the cheapest source of Vitamin D?

Answer: Sunlight/Morning Sunshine

12. What is the scientific name of guava?

Answer: Psidium guajava

13. The package of simple ready-to-cook foods designed as a supplement to the usual
diet of the child is called what?

Answer: Nutri-Pak

14. What severe form of child malnutrition is caused by inadequate intake of protein?

Answer: Kwashiorkor

15. It refers to the food that a person usually consumes.

Answer: Diet

16. This vitamin is extracted from liver which is essential for red blood cell formation.

Answer: Vitamin B12/Cyanocobalamin

17. It is a relapse or recurrence of an illness or disease.

Answer: Palindromia

18. It is the scientific regulation of diet in treating disease.

Answer: Dietotherapy

19. Any substance that nourishes a person to enable him to live and grow.

Answer: Food

20. It is a condition characterized by sleepiness, indifference, and lack of energy.

Answer: Lethargy

21. ____________ is a metabolism of fat.

Answer: Lipometabolism

22. _____________ is caused by lack of calories or inadequate amount of food.

Answer: Marasmus

23. It is a type of cancer of the blood characterized by an abnormal increase of

immature white blood cells called “blasts“.

Answer: Leukemia or Leukaemia

24. The slowness of heart rate is referred to as what?

Answer: Bradycardia

25. The first secretion from the mother’s breast is rich in antibodies and minerals. This is
produced after giving birth and before the production of true milk. It provides newborns
with immunity to infections.

Answer: Colostrum

26. These are the “building blocks” of protein which is an integral part of all body tissues
especially muscle.

Answer: Amino Acids

27. It is the enlargement of the thyroid gland appearing as a swelling of the front of the
neck.

Answer: Goiter

28. It helps prevent goiter.

Answer: Iodine

29. This refers to the ease with which nutrients, particularly minerals, can be absorbed
from the digestive tract and utilized by the body.

Answer: Bio-availability/Bioavailability

30. ___________ is a term to describe minerals that are attached to other molecules
such as proteins or carbohydrates and used to improve the bio-availability of minerals.

Answer: Chelates

31. These are the building blocks of fats and oils.

Answer: Fatty Acids

32. It refers to the study of measurement of the physical characteristics of the body such
as height and weight.

Answer: Anthropometry

33. It is the pressure of the blood on the walls of the arteries.

Answer: Blood Pressure

34. _________ is the rate of energy used for metabolism when the body is at complete
rest.

Answer: Basal Metabolic Rate (BMR)

35. It is an eating disorder characterized by binge eating, sometimes followed by

vomiting or purging.
Answer: Bulimia

36. What is the natural stimulant found in coffee, tea, and chocolate?

Answer: Caffeine

37. It is the unit of heat and the measurement of energy.

Answer: Calorie

38. ___________ is a monosaccharide, sometimes known as blood sugar.

Answer: Glucose

39. It is the main carbohydrate in milk.

Answer: Lactose

40. These refers to the substances obtained from food and used in the body to provide
energy and structural materials and to regulate growth, maintenance and repair of the
body’s tissue.

Answer: Nutrients

41. __________ is a chronic disease characterized by excessively high body fat in

relation to lean body tissue.

Answer: Obesity

42. It is an excess of body weight that includes fat, bone, and muscle.

Answer: Overweight

43. What is the general term for the people who exclude meat, poultry, fish, or other
animal-derived foods from their diets?

Answer: Vegetarians

44. These are organic, essential nutrients required only in small amounts.
Answer: Vitamins

45. ________ is a guideline for the amount of energy and selected nutrients considered
adequate to meet the nutrient needs of practically all healthy people.

Answer: Recommended Dietary Allowances (RDA)

46. It is the breaking down of foodstuffs in the body into a form that can be absorbed and
used or excreted.

Answer: Digestion

47. It is the state of being healthy and fit, gaining all nutrients.

Answer: Wellness

48. It is a lack of adequate fluids in the body.

Answer: Dehydration

49. It is a deficiency in blood where iron level intake is too low.

Answer: Anemia or Anaemia

50. These are foods that are supplemented with essential nutrients in quantities greater
than already present.

Answer: Fortified Foods

51. How do you call a healthcare professional with training in nutrition and diet planning?

Answer: Dietician/Dietitian

52. _______ is the science that deals with foods and their effects on health.

Answer: Nutrition

53. ________ is a drug or remedy used for treating illness.

Answer: Medicine

54. It is a lack of healthy foods in the diet, or an excessive intake of unhealthy foods,
leading to physical harm.

Answer: Malnutrition

55. What is the best way to determine the nutritional status of an individual?

Answer: Weighing

56. What substance are nails made of?

Answer: Keratin

57. Dairy products are generally made from what common liquid?

Answer: Milk

58. He is a Polish-American chemist considered as the “Father of Vitamin Therapy” and

was the first to coin the term “vitamin” as vital factors in the diet.

Answer: Casimir Funk

59. It is the only sugar manufactured my mammals.

Answer: Lactose

60. Axerophthol is the same as what vitamin?

Answer: Vitamin A

61. It is a malignant growth of cells.

Answer: Cancer

62. Cardiopathy is known to be as what sort of disease?

Answer: Heart Disease

63. It is a disease caused by a deficiency of Vitamin D.

Answer: Rickets

64. What vitamin is a viosterol?

Answer: Vitamin D2

65. What nutrient is needed as the main structural component of the body?

Answer: Protein

66. What vitamin helps in blood clotting and is known as naphthoquinone?

Answer: Vitamin K

67. What vitamin is needed for a healthy immune system and strong connective tissue?

Answer: Vitamin C/Ascorbic Acid

68. It is also known as tocopherol and is necessary for normal reproduction.

Answer: Vitamin E

69. What is the cheapest source of iodine in our household?

Answer: Iodized salt

70. What fruit is an alligator pear?

Answer: Avocado

71. Who was the Philippine President who declared July as a month of nutrition?

Answer: Ferdinand Marcos

72. This is often marketed as “superfruits” being rich in vitamins A and C.

Answer: Guava
73. It is an agency of the Philippine government under the Department of
Health responsible for creating a conducive policy environment for national and local
nutrition planning, implementation, monitoring and evaluation, and surveillance using
state-of the art technology and approaches.

Answer: National Nutrition Council (NNC)

74. It is a medical condition in which the eye fails to produce tears caused by a
deficiency in vitamin A.

Answer: Xerophthalmia

75. He is referred to as the “Father of Medicine”.

Answer: Hippocrates

76. _______ is a thiamine-deficiency disease.

Answer: Beriberi

77. What Presidential Decree, known as the “Nutrition Act of the Philippines” which
created the National Nutrition Council (NNC) as the highest policy-making on nutrition,
was promulgated on 1974?

Answer: P.D. 491

78. What Executive Order, which named the Department of Health as the chair of the
NNC?

Answer: Executive Order No. 472

79. What is the process of removing harmful pathogens from various types of food.

Answer: Pasteurization/Pasteurisation

80. It protects the child from measles and is given only once as early as nine months.

Answer: Measles Vaccine

81. It protects the unborn child from the tetanus and is given to the mother twice.

Answer: Tetanus Toxoid

82. It is the current vaccine for tuberculosis.

Answer: Bacillus Calmette Guerin (BCG)

83. What is the substance found in colostrum that fights against infection and creates
antibodies that stimulates immunity?

Answer: Immunoglobulin

84. ________ is a hidden hunger.

Answer: Malnutrition

85. It is also called “Night Blindness” and is a poor vision in relatively low light.

Answer: Nyctalopia

86. Malunggay have different parts. One of these is the fruit/seed. For what is the use of
this fruit/seed?

a. Arthritis c. Wounds

b. Stomach Ache d. Leukemia

Answer: a. Arthritis

87. _________ is slowness in eating.

Answer: Bradyphagia

88. A person who stores too much sugar in the body may suffer from ___________.

Answer: Diabetes

89. Who discovered the vitamin D and the role of the vitamin in preventing rickets?
Answer: Edward Mellanby

90. What is the medical term for the inflammation of the protective membranes covering
the brain and spinal cord, known collectively as the meninges?

Answer: Meningitis

91. ____________ is a great toe displacement toward other toes.

Answer: Hallux varus

92. This disease happens when the flow of oxygen-rich blood to a section of heart
muscle suddenly becomes blocked and the heart can’t get oxygen.

Answer: Heart Attack

93. It is a part of the vitamin B complex, which is vital for red blood cells, and thus used
in the treatment of pernicious and macrocytic anemia and gastrointestinal disorders.

Answer: Folic Acid / Folacin / Folate / vitamin M / vitamin B 9 / vitamin Bc

94. _________ means hernia of the stomach.

Answer: Gastrocele
95. _________ is any illness resulting from the consumption of contaminated food or
foods which contain poisonous substances.

Answer: Foodborne Illness / Foodborne Disease / Food Poisoning

96. What is the stable food of Filipinos that is served every meal?

Answer: Rice

97. When protein reaches the intestines for it to be digested, in what unit is it broken?

Answer: Amino Acid

98. It is a statement or information on food labels indicating the nutrient(s) and the
quantity of said nutrient found or added in the processed foods or food products.
Answer: Nutrition Facts

99. ________ is the addition of nutrients to processed foods or food products at levels
above the natural state.

Answer: Fortification / Food Fortification

100. This is a strategy to encourage food manufacturers to fortify processed foods or

food products with essential nutrients at levels approved by the Department of Health
(DOH).

Answer: Sangkap Pinoy Seal Program

101. It is the process of introducing vaccine into the body to stimulate the formation of
antibodies which fight germs that cause diseases.

Answer: Immunization

102. What do you call the medical condition in which a person’s spine is curved from
side to side?

Answer: Scoliosis

103. What is the act establishing the Philippine Food Fortification Program?

Answer: R.A. 8976

104. This results from a disproportion among essential nutrients with or without the
absolute deficiency of any nutrients.

Answer: Imbalance

105. What is the other name for vetsin, which we usually used in cooking that give flavor
to the foods we eat?

Answer: Monosodium glutamate / Sodium glutamate

106. ________ is a substance formed by protein in the blood that is used by the immune
system to identify and neutralize foreign objects such as bacteria and viruses.
Answer: Antibody

107. It is the removal of mineral or calcium ions from the bone or other calcified tissue to
make them flexible and easy for pathological investigation.

Answer: Decalcification

108. These are smaller amounts of vitamins or minerals consumed.

Answer: Micronutrients

109. What hormone is produced in the pancreas that regulates the metabolism of
glucose? [The lack of this hormone causes diabetes.]

Answer: Insulin

110. __________ are portions and types of foods and beverages consumed on a regular
basis.

Answer: Diet

111. It is a standardized ratio of weight to height.

Answer: Body Mass Index (BMI)

112. In what part of the body does digestion begin?

Answer: Mouth

113. What group of foods builds and repairs worn-out tissues?

Answer: Grow Foods

114. In what year was it discovered that citrus fruit juices aided in the treatment of
scurvy, now known as vitamin C deficiency disease?

Answer: 1720

115. What basic food group provides the body with heat and energy?
Answer: Energy-Giving Foods (Go Foods)

116. It is a deficiency of calcium in elderly.

Answer: Osteoporosis

117. What is the poor man’s meat?

Answer: Monggo (English Terms: Mung Bean / Moong Bean / Lentil / Legume /
Mung Pea)

118. What vitamin do we get from yellow foods?

Answer: Vitamin A

119. What mineral makes our teeth harder?

Answer: Calcium, Iron, Phosphorus

120. What are the water-soluble vitamins?

Answer: Vitamin C and Vitamins B complex

121. What vitamin helps in preventing hemorrhage and known as bandage vitamin?

Answer: Vitamin K

122. What do you call the thrombocytes that are tiny colorless disk-shaped and plays an
important part in the clotting process?

Answer: Platelets

123. What do you call the cholesterol that comes from food?

Answer: Dietary Cholesterol

124. What do you call the cholesterol that circulates in your blood?

Answer: Serum Cholesterol/Blood Cholesterol

125. What is the body’s most essential nutrient?

Answer: Water

126. What are the fat-soluble vitamins?

Answer: Vitamins A, D, E, and K

127. It must accompany smart eating for weight control.

Answer: Regular Exercise

128. _______ is a guideline for helping people choose a varied, balanced, and moderate
diet.

Answer: Daily Food Guide

129. It is a fatlike substance found only in animal sources of food.

Answer: Cholesterol

130. What is the governmental agency responsible for food labels?

Answer: Food and Drug Administration (FDA)

131. These are the substances added for a specific effect.

Answer: Additives

132. ___________ is an excess body fat.

Answer: Obesity

133. How many calories are there in a pound?

Answer: 3,500 calories

134. It is an eating disorder characterized by an irrational fear of becoming obese.

Answer: Anorexia nervosa

135. It refers to the eating of large amounts of starches on days leading up to athletic
competition.

Answer: Carbohydrate Loading

136. It is when the body’s immune system overreacts to food substances.

Answer: Food Allergy

137. ___________ is using a medicine in a way that is not intended.

Answer: Medicine misuse

138. It is the ability to be physically active.

Answer: Physical Fitness

139. Of the existing 22 amino acids, how many are considered to be essential in the
diet?

Answer: 9 amino acids

140. What are the complex carbohydrates?

Answer: Starches

141. What mineral helps build red blood cells?

Answer: Iron

142. It is a fat-soluble vitamin that enhances the absorption of calcium and therefore aids
in the formation and maintenance of bones and teeth.

Answer: Vitamin D

143. What are the simple carbohydrates?

Answer: Sugars
144. What is the primary role of carbohydrates in the body?

Answer: To provide energy

145. ____________ is the sole source of energy used by the brain.

Answer: Glucose

146. It is a B vitamin that is a factor in energy metabolism and supports normal vision
and skin health.

Answer: Vitamin B2 or Riboflavin

147. ___________ is an excessively rapid heartbeat.

Answer: Tachycardia

148. It is a bad breath.

Answer: Halitosis

149. ____________ is a condition in which a person can no longer control his or her
need or desire for a drug.

Answer: Drug Addiction

150. It is any chemical or agent that causes cancer.

Answer: Carcinogen
 100+ Nutrition Facts About 25 Well-Known Foods
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Dr. Mercola's Nutrition Plan

 Introduction
Level 1
 Introduction
 Proteins
 Carbs
 Fats
 Beverages
 Supplements
 Lifestyle
Level 2
 Introduction
 Proteins
 Carbs
 Fats
 Beverages
 Supplements
 Lifestyle
Resources
 Fitness Plan
 Food Facts
 Recipes
 » Discover More

» Discover More

Some foods naturally contain disease-fighting, health promoting properties, while others
contain elements that may hinder your health goals. Find out information that may surprise
you with these helpful food facts.

 Asparagus  Celery  Fennel  Mustard  Pumpkin

 Avocado  Cilantro  Green Greens Seeds
 Bananas  Chicory Beans  Onions  Radishes
 Beet Greens/Root  Chinese  Jicama  Parsley  Sweet
 Broccoli">Broccoli Cabbage  Kale  Peanut Potato
 Dandelion  Kohlrabi Butter  Tomatoes
Green  Peanuts  Zucchini

Asparagus
 Asparagus is high in glutathione, an important anticarcinogen
  It also contains rutin, which protects small blood vessels from rupturing and may
protect against radiation

 Asparagus is a good source of vitamins A, C and E, B-complex vitamins, potassium

and zinc

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Avocado
 Avocados are rich in monounsaturated fat, which is easily burned for energy.

 An avocado has more than twice as much potassium as a banana.

 For a delicious, creamy salad dressing, mix together avocado and fresh carrot juice.

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Bananas
 You don’t need to eat bananas
for the potassium! (Although it is present in bananas, potassium is the predominant
nutrient among most all fruits and vegetables.)

 Bananas are high in sugar,

so they should not be eaten if you have blood sugar problems.

 Don’t eat bananas on an empty stomach; combining them with a bit of protein will help
to normalize the insulin response caused by the sugar in the banana.

 Green-tipped bananas are better for your health than over-ripe bananas.
  On a side note: Because bananas are so popular, rainforests are often destroyed to
make way for banana plantations.

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Beet Greens/Root

 Beet greens contain notable amounts of calcium, iron, magnesium and phosphorus

 They also contain vitamins A, B-complex and C

 Beet roots are high in carbohydrate levels and should therefore be used sparingly

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Broccoli
 Broccoli contains twice the vitamin C of an orange
 It has almost as much calcium as whole milk--and the calcium is better absorbed

 It contains selenium, a mineral that has been found to have anti-cancer and anti-viral
properties

 Broccoli is a modest source of vitamin A and alpha-tocopherol vitamin E

 It also has antioxidant properties

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Celery
 Celery is the best vegetable source of naturally occurring sodium.

 It is high in potassium.

 The high water content in celery makes it ideal for vegetable juicing.

 As an easy way to reduce grains in your diet, spread peanut butter on celery rather
than bread.

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Cilantro
 Cilantro may be useful to treat urinary tract infections

 Both the leaves and seeds aid digestion, relieve intestinal gas, pain and distention

 They also treat nausea, soothe inflammation, rheumatic pain, headaches, coughs and
mental stress

 Cilantro is a member of the carrot family

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Chicory
 Chicory contains inulin, which helps diabetics regulate their blood sugar levels

 Chicory is closely related to lettuce and dandelion but is a member of the sunflower
family

 It may be cleansing to the liver and gallbladder

 Chicory is beneficial for digestion, the circulatory system and the blood

 Chicory leaves are a good source of calcium, vitamin A and potassium

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Chinese Cabbage
 Chinese cabbage has anti-inflammatory properties

 It is an excellent source of folic acid

 Chinese cabbage is low in calories and low in sodium

 It is also high in vitamin A and a good source of potassium

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Dandelion Greens
 Dandelion is beneficial to digestion and is an antiviral that may be useful in the
treatment of AIDS and herpes

 It may also be useful in treating jaundice, cirrhosis, edema due to high blood pressure,
gout, eczema and acne

 Dandelion is also used to treat and prevent breast and lung tumors and premenstrual
bloating

 Dandelion greens are high in vitamin A in the form of antioxidant carotenoid and
vitamin C

 They also contain calcium and potassium

 Dandelion root contains inulin, which lowers blood sugar in diabetics

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Fennel
 Fennel contains the antioxidant flavonoid quercetin

 This herb is anticarcinogenic and can be useful for cancer patients undergoing
chemotherapy or radiation

 Fennel can be useful for indigestion and spasms of the digestive tract

 It also helps expel phlegm from the lungs

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Green Beans
 Fresh beans contain vitamin A, B-complex vitamins, calcium and potassium

 Green beans are diuretic and may be used to treat diabetes

 A fresh bean should snap crisply and feels velvety to the touch

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Jicama
 Jicama is low in sodium and high in potassium

 It has a slightly sweet flesh that's on the order of water chestnuts, but crunchier

 Due to their high carbohydrate content, they should be used sparingly

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Kale
 Kale eases lung congestion and is beneficial to the stomach, liver and immune system
  It contains lutein and zeaxanthin, which protect the eyes from macular degeneration

 It also contains indole-3-carbinol, which may protect against colon cancer

 Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll

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Kohlrabi
 Kohlrabi, which belongs to the cabbage family, is an excellent source of vitamin C and
potassium

 It is also high in fiber

 Kohlrabi helps to stabilize blood sugar and is therefore useful hypoglycemia and
diabetes

 It can also be effective against edema, candida and viral conditions

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Mustard Greens
 Mustard greens are an excellent anticancer vegetable

 They may also be beneficial for colds, arthritis or depression

 While mustard greens sold in the United States are relatively mild in flavor, some
mustard green varieties, especially those in Asia, can be as hot as a jalapeno pepper
depending on their mustard oil content

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Onions
 Onions are an excellent antioxidant, and they contain anti-allergy, antiviral and
antihistamine properties.

 Sulfur compounds in onions help to detoxify the body.

 Onions aid in cellular repair.

 Onions are a rich source of quercetin, a potent antioxidant.

 To obtain the maximum nutritional benefits, onions should be eaten raw or lightly
steamed

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Parsley
 Parsley is useful as a digestive aid

 It helps to purify the blood and stimulate the bowels

 Parsley is an anticarcinogen

 It contains three times as much vitamin C as oranges, and twice as much iron as
spinach

 Parsley contains vitamin A and is a good source of copper and manganese

 For a natural breath freshener, try a sprig of parsley

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Peanut Butter
 When buying peanut butter, only buy organic varieties.

 Non-organic peanut butters are high in pesticides and fungus and contain aflatoxin, a
potent carcinogenic mold.

 To increase the protein in peanut butter (peanuts have about the same amount of
protein as soy), Brewer’s yeast can be mixed in. This is especially useful for vegetarian

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Peanuts
 Peanuts contain beneficial protein, but many people are allergic to them and find them
hard to digest.

 They also contain aflatoxin, a carcinogenic, which may explain why peanut farmers
have been found
to have disproportionately high rates of cancer.

 Peanuts are high in fungus and, often, pesticides.

They do not contain any omega-3, which can contribute to distorting your omega-
6:omega-3 ratio.

 The peanut is actually a legume, not a nut (which is why they are often roasted).

 Peanuts contain about the same amount of protein as soy and are low in starchy
carbohydrates.

 Did you know? George Washington Carver was largely responsible for popularizing
the peanut as a food in America.

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Pumpkin Seeds
 Pumpkin seeds are high in zinc, which is good for the prostate and building the
immune system.

 They also contain fatty acids that kill parasites.

 Raw pumpkin seeds contain essential fatty acids and beneficial proteins.

 For maximum nutritional benefits, seeds should be eaten raw.

 Roasted seeds contain damaged fat that can lead to plaque in the arteries

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Radishes
 Radishes have antibacterial and anti-fungal properties

 They are a member of the cabbage family

 Radishes contain vitamin C, potassium and other trace minerals

 Grown in Egypt since at least 2780 B.C., radishes were originally black

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Sweet Potato
 Sweet potatoes are an excellent source of carotenoid antioxidants

 They contain calcium, are high in vitamins A and C and contain thiamine

 Be careful: eating too many may cause abdominal swelling and indigestion

 Sweet potatoes are also high in sugar and therefore should be used sparingly

 Sweet potatoes are not related to the potato nor the yam--they are actually a member
of the morning glory family

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Tomatoes
 Tomatoes are rich in lycopene, flavonoids and other phytochemicals with
anticarcinogenic properties

 Tomatoes are an excellent source of vitamin C (the vitamin C is most concentrated in

the
jelly-like substance that surrounds the seeds)

 They also contain vitamin A and B-complex vitamins, potassium and phosphorus

 A tomato grown in a hothouse has half the vitamin C content as a vine-ripened tomato

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 Zucchini (Summer Squash)
 Zucchini and other summer squash varieties contain vitamins A and C

 They also contain potassium and calcium

 The flavor of zucchini is best when it is less than six inches long

 Zucchinis can grow as large as baseball bats but have little flavor when they reach this
size

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TRIVIA

Answers
1. What burns more calories per hour? Muscle or fat?
"Muscle burns more calories per hour than fat, which means that people with lean,
muscular bodies need more calories to function than people with a higher percentage
of body fat." Source: eatright.org
2. Name 2 foods that are rich in iron.
The richest sources are meats, such as lean beef, turkey, chicken and fish. Other
sources include beans, including pinto, kidney, soybeans and lentils, dark green leafy
vegetables such as spinach, and fortified breakfast cereals. Source: eatright.org
3. Foods like salmon, avocados and whole grains help reduce inflammation in the
body.
True! "Healthy fats, such as omega-3 and omega-6 fatty acids, reduce inflammation
and help regulate membrane function," says Orlansky. These types of fats should be
included in a healthy diet." Source: eatright.org
4. __ out of 6 Americans get food poisoning each year.
1 in 6 Americans get food poisoning each year. "In fact, according to the Centers for
Disease Control and Prevention, 85 percent of all foodborne illness could be
prevented if people just handled food properly."