B vitamins
How many B vitamins are there?
8
Name foods that have Vitamin A.
Egg yolks, fish, dairy, orange veg (sweet potatoes, carrots, and winter squash/pumpkin), dark leafy greens (spinach, kale, broccoli), fruits (cantaloupe, mangos, apricots)
True or False: You can't get Vitamin D during the winter months.
False
Which foods contain iron?
meat/poultry, leafy greens (spinach, etc.), legumes
Which of the following is not a mineral we have to get through food?
A. Iron
B: Phosphorus
C: Manganese
D: Lead
D
Which B vitamins are hard to get through food if you're vegan?
B6 and B12
Which foods contain Vitamin C?
citrus fruits, strawberries, peppers, broccoli
What are the best sources of Vitamin D?
sunlight (what is the recommended time to get adequate vitamin d?)
Fish (salmon/tuna), eggs, fortified foods
Why is iron important?
delivers oxygen from lungs to the rest of the body
supports healthy brain development
supports production/function of various cells and hormones
What are enzymes and what do they do?
specialized biological molecules—usually proteins—that act as catalysts to speed up chemical reactions in the body
(ex: break down macros for energy, building cellular structures, copying DNA, may be digestive or metabolic)
Which B vitamin helps with brain functioning, DNA formation, and red blood cell formation?
A. B6
B. B12
C. B1
B. B12
Bonus: what foods contain B12?
What is the role of Vitamin C?
boosts immune system
antioxidant (which 3 vitamins are antioxidants?)
helps body absorb iron
supports with wound healing
Which vitamin primarily helps with blood clotting and supports bone and heart health?
A. Vitamin A
B. Vitamin C
C. Vitamin K
D. Vitamin D
C
What is the role of zinc?
supports the immune system
supports sense of taste and smell
Which foods contain Zinc?
best sources are from animals (oysters, beef, crab/lobster, pork, turkey
fortified cereals
nuts, seeds, legumes, whole grains
What foods have biotin (B7)?
egg yolks, liver, salmon, nuts (like peanuts and walnuts), whole grains, and avocados
Bonus: what does B7 help with?
Which vitamins are fat soluble? And what does it mean that they are fat soluble?
DEKA
require fat to fully absorb
Which vitamin maintain healthy vision?
Vitamin A
Which mineral helps with muscle contraction?
Magnesium and potassium
Bonus: what else does magnesium help with?
Which foods contain magnesium?
seeds, nuts, legumes, dark chocolate, avocados, bananas, fish, dark leafy greens, whole grains
Which one is not a name of a B vitamin?
A. Pantothenic acid
B. Riboflavin
C. Cobalamin
D. Flavadin
D
Which foods contain Vitamin E?
olive oil, almonds, nuts
Which vitamins are antioxidants? And what are antioxidants?
A, C, E
natural or man-made substances that protect your cells against free radicals—unstable molecules that damage DNA and cause cell deterioration
which foods contain potassium?
fruits (avocados, bananas, cantaloupe, kiwi), vegetables (baked potato with skin, swiss chard, spinach), beans/lentils, meat, fish, milk
What are cofactors and coenzymes?
They help enzymes work effectively.
cofactors are primarily minerals
coenzymes are primarily vitamins