vitamins and iron review

What is Vitamin A essential for?*

for vision, immune function, skin health, and cell growth.

What are the two main forms of Vitamin A?

(retinol) and provitamin A (beta-carotene)

Which foods are rich in Vitamin A?

Liver, carrots, sweet potatoes, spinach, and dairy products.

What are the symptoms of Vitamin A deficiency?

Night blindness, dry eyes, and an increased risk of infections.

Can too much Vitamin A be harmful?*

Yes, excessive intake can lead to toxicity, causing dizziness, nausea, and even

liver damage.

What does Vitamin B1 do?

It helps convert carbohydrates into energy and supports nerve function

Which foods are high in Vitamin B1

Whole grains, pork, fish, legumes, and nuts.

What are symptoms of Vitamin B1 deficiency?

Beriberi, fatigue, and nerve damage.

Is there a risk of toxicity from too much Vitamin B1?

No, Vitamin B1 is water-soluble, and excess is typically excreted in the urine.

What is the function of Vitamin B2?

It supports energy production and helps maintain healthy skin and eyes.

What foods provide Vitamin B2?*

Dairy products, eggs, green vegetables, and meat.

What are symptoms of Vitamin B2 deficiency

Cracked lips, sore throat, and inflamed tongue.

What does Vitamin B3 help with?

It aids in digestion, energy production, and nerve function.

Which foods are rich in Vitamin B3?

Chicken, turkey, peanuts, and mushrooms.

What happens with Vitamin B3 deficiency?*

Pellagra, characterized by diarrhea, dermatitis, and dementia.

Can too much Vitamin B3 be harmful?*

High doses can cause skin flushing, liver damage, and gastrointestinal issues.

What is the role of Vitamin B5?

It helps in the synthesis of coenzyme A, which is vital for fatty acid metabolism.

What foods are good sources of Vitamin B5?

Avocados, eggs, meat, and whole grains.

What are the deficiency symptoms of Vitamin B5?

Fatigue, irritability, and numbness.

What are dietary sources of Vitamin B6?

Poultry, fish, bananas, and potatoes.

What are the signs of Vitamin B6 deficiency?*

Anemia, confusion, and depression.

Can you overdose on Vitamin B6?*

Yes, high doses can cause nerve damage and loss of sensation.

What does Vitamin B7 help with?

It supports hair, skin, nail health, and carbohydrate metabolism.

What foods are high in Vitamin B7?

Eggs, almonds, spinach, and sweet potatoes.

What are symptoms of a Biotin deficiency?*

Hair thinning, skin rashes, and brittle nails.

Why is Vitamin B9 important?

It is essential for DNA synthesis and cell division, especially important during pregnancy.

What foods provide Folate?

Leafy greens, beans, citrus fruits, and fortified cereals.

What are the signs of Folate deficiency?*

Megaloblastic anemia, fatigue, and neural tube defects in newborns.

What is the function of Vitamin B12?

It supports red blood cell formation and nerve function.

Which foods are rich in Vitamin B12?

Meat, fish, dairy products, and fortified cereals.

What happens with Vitamin B12 deficiency?*

Anemia, nerve damage, and cognitive decline.

What does Vitamin C do?

It acts as an antioxidant, supports immune function, and aids in collagen formation.

Which foods contain Vitamin C?

Citrus fruits, strawberries, bell peppers, and broccoli.

What are symptoms of Vitamin C deficiency?

Scurvy, which causes fatigue, gum disease, and joint pain.

Can you take too much Vitamin C?

Excessive Vitamin C can lead to gastrointestinal discomfort and kidney stones

Why is Vitamin D important?

It aids in calcium absorption for bone health and supports immune function.

What are sources of Vitamin D?*

Sunlight exposure, fortified foods, and fatty fish like salmon.

What are symptoms of Vitamin D deficiency?*

Rickets in children, osteomalacia in adults, and bone pain.

What does Iron do in the body?

Iron is essential for the production of hemoglobin, which carries oxygen in the blood.

What is the primary function of iron in the body?*

Iron is essential for producing hemoglobin, the protein in red blood cells that carries oxygen

throughout the body

What are the two main types of dietary iron?

Heme iron (found in animal products) and non-heme iron (found in plant-based foods).

Which foods are high in heme iron?

Red meat, poultry, and fish are rich sources of heme iron.

How can the absorption of non-heme iron be enhanced?*

Consuming vitamin C-rich foods (like citrus fruits or bell peppers) with non-heme iron can

improve absorption.

What is iron-deficiency anemia?

A condition caused by insufficient iron levels, leading to reduced red blood cell production

and symptoms like fatigue and weakness.

Who is at a higher risk for iron deficiency?*

Pregnant women, infants, young children, vegetarians, and people with chronic blood loss.

What is the recommended daily intake of iron for adult men and women?

Adult men: 8 mg/day. Adult women (ages 19-50): 18 mg/day, due to menstrual blood loss.

What are the symptoms of iron toxicity?

Nausea, vomiting, abdominal pain, and long-term damage to organs like the liver.

How does the body regulate iron levels?

The body tightly controls iron absorption from food to maintain proper levels, storing excess

in the liver, spleen, and bone marrow.

Can iron supplements be harmful?*

Yes, excessive iron supplementation can lead to iron overload and toxicity, especially in

individuals with genetic conditions like hemochromatosis.

What is the primary role of vitamin E in the body?*

Vitamin E is a powerful antioxidant that protects cells from oxidative damage caused by free

radicals.

What are good dietary sources of vitamin E?*

Nuts, seeds, vegetable oils (like sunflower and safflower oils), and green leafy vegetables

How does vitamin E benefit skin health?**

Vitamin E helps maintain skin integrity by protecting it from UV damage and promoting

wound healing.

What is the recommended daily intake of vitamin E for adults?

The recommended intake for adults is 15 mg (22.4 IU) of alpha-tocopherol per day.

Can vitamin E help prevent chronic diseases?*

Vitamin E’s antioxidant properties may reduce the risk of chronic diseases like heart disease,

But more research is needed to confirm these effects.

What are the symptoms of vitamin E deficiency?

Muscle weakness, vision problems, immune dysfunction, and neurological issues such as

loss of coordination and balance.

Who is at risk for vitamin E deficiency?*

Individuals with fat-malabsorption disorders (such as Crohn’s disease or cystic fibrosis) and

premature infants.

Is it possible to consume too much vitamin E?*

Yes, excessive vitamin E intake from supplements can lead to bleeding problems, as it

interferes with blood clotting.

How does vitamin E affect immune function?

Vitamin E boosts immune function by enhancing the production of white blood cells that

fight infection.

What form of vitamin E is the most biologically active?

Alpha-tocopherol is the most active form of vitamin E in the human body.

What is the primary function of vitamin K in the body?

Vitamin K is essential for blood clotting and helps regulate calcium deposition in bones.

Which foods are high in vitamin K?**

Leafy green vegetables (such as kale, spinach, and broccoli), Brussels sprouts, and certain

plant oils are rich sources of vitamin K.

What are the two main types of vitamin K?

Vitamin K1 (phylloquinone) found in plant foods, and vitamin K2 (menaquinone) is found in

fermented foods and animal products.

How does vitamin K benefit bone health?*

Vitamin K helps regulate calcium, preventing its buildup in arteries and promoting its

incorporation into bones.

What is the recommended daily intake of vitamin K for adults?**

For men: 120 mcg/day. For women: 90 mcg/day

What are the symptoms of vitamin K deficiency?

Prolonged bleeding, easy bruising, and in severe cases, hemorrhaging.

Who is at risk for vitamin K deficiency?**

Newborns (who are often given vitamin K at birth), individuals with fat malabsorption

conditions, and people on long-term antibiotic therapy.

How can vitamin K interfere with certain medications?

Vitamin K can reduce the effectiveness of blood thinners (such as warfarin), so people on

these medications need to monitor their vitamin K intake.

Can the body produce vitamin K?**

Yes, bacteria in the gut produce a small amount of vitamin K2, but most of our needs come

from dietary sources.

How does vitamin K impact cardiovascular health?*

By preventing calcium buildup in the arteries, vitamin K may reduce the risk of heart disease

and arterial calcification.