Vitamins

Functions

100

What does Iron do for our bodies?

Oxygen support, energy, brain flow, growth and development

200

What does Vitamin C do for our bodies?

Antioxidant; helps with collagen production and immune function.

300

What does calcium do for our bodies?

Strong bones and teeth, muscle and nerve support and regulation of blood

400

What does potassium do for our bodies?

Hydration (fluid), muscle support and brain function

500

What does Biotin do for our bodies?

Metabolism of fats, carbs, and proteins.

Examples in food

100

Iron in food?

• Heme Iron (better absorbed):
  • Red meat, poultry, fish, shellfish.
• Non-Heme Iron:
  • Beans, lentils, spinach, fortified cereals, nuts.

200

Vitamin C in food?

1. Guava – Extremely high in Vitamin C (more than oranges!)
2. Kiwi – Small but packed with Vitamin C and antioxidants
3. Strawberries – Delicious and great for your immune system
4. Red Bell Peppers – More Vitamin C than citrus fruits
5. Oranges – The classic go-to for Vitamin C

300

Calcium in food?

• Dairy: Milk, yogurt, cheese
• Leafy Greens: Kale, bok choy, collard greens
• Fortified Foods: Orange juice, cereals, plant-based milks
• Other: Tofu, almonds, canned salmon with bones, white beans

400

Potassium in food?

• Fruits: Bananas, oranges, cantaloupe, dried apricots
• Vegetables: Sweet potatoes, spinach, tomatoes, winter squash
• Dairy: Yogurt, milk
• Legumes & Nuts: Beans, lentils, almonds
• Seafood & Meats: Fish, poultry

500

Biotin in food?

1. Egg yolks – One of the best natural sources of biotin
2. Nuts (especially almonds and walnuts) – Great for snacking and biotin
3. Sweet potatoes – Tasty and packed with biotin and fiber
4. Spinach – A leafy green loaded with biotin and other nutrients
5. Salmon – Rich in biotin, omega-3s, and protein

What is?

100

Iron

Iron is a nutrient your body needs to make hemoglobin, a protein in red blood cells that carries oxygen from your lungs to the rest of your body.

200

Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays several important roles in the body

300

Calcium

Calcium is a mineral that is essential for building and maintaining strong bones and teeth, especially during adolescence when growth is rapid.

400

Potassium

Potassium is a mineral and electrolyte that helps your body function properly, especially during growth and physical activity in adolescence.

500

Biotin

Biotin, also known as Vitamin B7, is a water-soluble vitamin that helps your body convert food into energy.

General trivia

100

What planet is known as the red planet?

Mars

200

What is the largest organ in the human body?

Skin

300

Who wrote Romeo and Juliet?

William Shakespeare

400

What is the square root of 144?

12

500

What is Miss Wright's favourite rugby player?

Kalyn Ponga OR Jesse Arthurs

FND

100

What is the danger zone?

Temperature bacteria grows, 5 - 60 degrees

200

Define breakfast

Break the fast or First meal of the day

300

What are convenience foods?

prepared or packaged to save time and effort in cooking

400

How does 'The National Healthy School Canteen Guidelines' help schools provide healthy meals?

Traffic light system, Red, Amber and Green

500

What is the importance of the order of an ingredients list?

Tells you what is the most prominent ingredient to least.