NUTRITION MONTH 2019 SLOGANS

(KUMAIN NANG WASTO AT MAGING

A K T I B O , P U S H N AT I N TO )

1. Magtanim ng gulay, at sabay-sabay anihin ang

magandang buhay
2. Tanim sa bakuran, hatid ay sustansya sa kahit sino man
3. Magtanim ay gawing habit upang sapat na nutrisyon ay
makamit
4. Masustansyang prutas at sariwang gulay sa hardin ni Inay
ay iyong malalasap
5. Tamang gulay at prutaskainin upang body maging healthy.
6. Healthy diet ay umpisahan upang kinabukasan ay masaya
at maginhawa
7. Pagkain ng sapat ay sambayan ng pag eehersisyong
tapat
8. Ugaliing magtanim ng bukas ay may makain
9. Magtanim ay hasain upang sapat na nutrisyon ang anihin
10. Kumain ng right para kinabukasan ay maging bright
11. Gulay at prutas ay itanim upang bukas ay may makain
12. Prutas at gulay ay aalang kapantay, nagsisilbing liwanag
sa ating buhay
13. Pagkain ay ayusin para katawan ay hindi sakitin
14. Sapat na nutrisyon ay aanihin kung pagtanim ng gulay
ay simulan natin
15. Bakuran ay gawing gulaya, ito ay magsisilbing
kayamanan
16. Kalusugan ay pakaingatan at gutom ay labanan upang
sakit ay maiwasan
17. Wastong pagkain ng gulay at prutas, makakatulong sa
pagpapaunlad ng ating pamumuhay
19. Magtanim ay umpisahan para may makain sa bawat
hapagkainan
20. Nutrisyon at kalusagan ay manggagaling sa ating mga
bakuran

1. Tanim-tanim pag may time, wastong nutrisyon aanihin

over time.
2. Kumain ng gulay para buhay maging makulay
3.Pagkain ng gulay, ating ugaliin upang ang sakit ay
maiwasan
4. Gulay at prutas , walang kapantay sa sustansyang
kanilang binibigay
5. Batang may kinabukasan, sa wastong nutrisyon ay
nasimulan
6. Ang batang mapayat food pyramid ang siyang nararapat
7. Gutom at malnutrisyon ay ating wasakan para mapaunlad
ang ating bayan
8. Kumain ng wasto upang ang malnutrisyon ay hinding hindi
maranasan
9. Wastong nutrisyon, koneksyon ng matalinong edukasyon
10. Kumain ng wasto at tamang pagkain upang ating
katawa'y hindi maging sakitin
11. Bigyang pansin ang ating kalusugan, nang kagutumay ay
'di maranasan
12. Pagkaing may sustansiya, katumbas ay resistensya at
aktibong umaga
13.Pagkaing sapat, katumbas ay lakas at tibay ng katawan
14. Kung gusto mong humaba ang iyong buhay, huwag
isantabi ang pagkain ng gulay
15.Kumain gulay upang humaba ang ating buhay
16.Gutom at malnutrisyon ay wakasan, ihain ang pagkaing
sapat at nararapat sa ating katawan
17. Lakas ng katawa'y panatilihin, pagkaing sapat ang ihain
at kainin
18.Kalusugan ay kayamanan, marapat nating ingatan,
sapagkat ito'y ating kayamanan
19. Gulay ang ihain, ugaliin kainin, gutom iwasan , halinat
umpisahan na natin
20. Kumain ng gulay at prutas para ikaw ay lumakas at
maging matibay
21. Magkaisa dapat, pagkaing tama at sapat ay ihain
22. Masustansyang pagkain ay laging ihain,upang maging
aktibo at mga sakit ay maiwasan natin
23.Sapat na pagkain sa hapagkainan ay dapat ihain
24. Pagkain ng tama at sapat, solusyon sa gutom at
malnutrisyon
25. Wastong pagkain ng gulay at prutas, hello sa kalusungan
at magandang kinabukasan
26. Mag-ehersisyo at kumain ng mga masustansiyang
pagkain, upang katawa'y laging masiglahin
27. Nutrisyon sa pamilya, laging isipin at gawin, wastong
pagkain ay ihain natin
28. Sa masustansiyang pagkain maging sagana; upang
kinabukasa'y lalong mas gumanda
29. Masustansiyang pagkain laging kainin; para ang katawa'y
hindi sakitin at maging kaakit akit
30. Prutas at gulay itanim at laging kainin, upang katawa'y
maging malusog at hindi sakitin
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 B9 /
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
1. Which nutrient is primarily needed to build parts of your body like skin and muscles?
a. Carbohydrates b. proteins
c. vitamins d. minerals
e. water f. fiber

2. Which vitamin is created when your skin is exposed to ultraviolet light?

a. Vitamin A b. Vitamin B
c. Vitamin C d. Vitamin D
e. Vitamin E

3. Which type of nutrient is the best source of energy?

a. Carbohydrates b. proteins
c. vitamins d. minerals
e. water f. fiber

4. Which type of nutrient needs to be consumed most frequently?

a. Carbohydrates b. proteins
c. vitamins d. minerals
e. water f. fiber

5. Which of the following types of foods are considered to be good sources of carbohydrates?
a. Vegetables b. Fruit
c. Meats d. Breads
e. Water

6. Fruits and vegetables are generally considered to be good sources of

a. vitamins b. carbohydrates
c. proteins

7. Meats are generally considered to be good sources of

 a. vitamins b. carbohydrates
c. proteins

8. Vitamins and Minerals

a. help bodily functions work correctly b. provide energy
c. are the primary building material for muscle

9. Fats…
a. should never be eaten because all fats are bad for human health.
b. should be eaten in small quantities because the body needs a small amount of fat.
c. should be eaten frequently because they are a good source of energy.

10. Calcium is a
a. mineral b. protein
c. vitamin d. carbohydrate

Vitamins

Vitamins are a group of substances that are needed for normal cell
function, growth, and development.

There are 13 essential vitamins. This means that these vitamins are
required for the body to work properly. They are:

 Vitamin A
 Vitamin C
 Vitamin D
 Vitamin E
 Vitamin K
 Vitamin B1 (thiamine)
 Vitamin B2 (riboflavin)
 Vitamin B3 (niacin)
 Pantothenic acid (B5)
 Biotin (B7)
 Vitamin B6
 Vitamin B12 (cyanocobalamin)
 Folate (folic acid and B9)
Vitamins are grouped into two categories:
 Fat-soluble vitamins are stored in the body's fatty tissue. The four fat-
soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed
more easily by the body in the presence of dietary fat.
 There are nine water-soluble vitamins. They are not stored in the
body. Any leftover water-soluble vitamins leave the body through the urine.
Although, the body keeps a small reserve of these vitamins, they have to
be taken on a regular basis to prevent shortage in the body. Vitamin B12 is
the only water-soluble vitamin that can be stored in the liver for many
years.

Some “vitamin-like factors” are also needed by the body such as:

 Choline
 Carnitine

Function
Each of the vitamins listed below has an important job in the body. A
vitamin deficiency occurs when you do not get enough of a certain
vitamin. Vitamin deficiency can cause health problems.

Not eating enough fruits, vegetables, beans, lentils, whole grains and
fortified dairy foods may increase your risk for health problems, including
heart disease, cancer, and poor bone health (osteoporosis).
 Vitamin A helps form and maintain healthy teeth, bones, soft tissue,
mucous membranes, and skin.
 Vitamin B6 is also called pyridoxine. Vitamin B6 helps form red blood
cells and maintain brain function. This vitamin also plays an important role
in the proteins that are part of many chemical reactions in the body. The
more protein you eat the more pyridoxine your body requires.
 Vitamin B12, like the other B vitamins, is important for metabolism. It
also helps form red blood cells and maintain the central nervous system.
 Vitamin C, also called ascorbic acid, is an antioxidant that promotes
healthy teeth and gums. It helps the body absorb iron and maintain
healthy tissue. It is also essential for wound healing.
 Vitamin D is also known as the "sunshine vitamin," since it is made by
the body after being in the sun. Ten to 15 minutes of sunshine 3 times a
week is enough to produce the body's requirement of vitamin D for most
people at most latitudes. People who do not live in sunny places may not
make enough vitamin D. It is very hard to get enough vitamin D from food
 sources alone. Vitamin D helps the body absorb calcium. You need calcium
for the normal development and maintenance of healthy teeth and bones.
It also helps maintain proper blood levels ofcalcium and phosphorus.
 Vitamin E is an antioxidant also known as tocopherol. It helps the
body form red blood cells and use vitamin K.
 Vitamin K is needed because without it, blood would not stick
together (coagulate). Some studies suggest that it is important for bone
health.
 Biotin is essential for the metabolism of proteins and carbohydrates,
and in the production of hormones and cholesterol.
 Niacin is a B vitamin that helps maintain healthy skin and nerves. It
also has cholesterol-lowering effects at higher doses.
 Folate works with vitamin B12 to help form red blood cells. It is
needed for the production of DNA, which controls tissue growth and cell
function. Any woman who is pregnant should be sure to get enough folate.
Low levels of folate are linked to birth defects such as spina bifida. Many
foods are now fortified with folic acid.
 Pantothenic acid is essential for the metabolism of food. It also plays
a role in the production of hormones and cholesterol.
 Riboflavin (vitamin B2) works with the other B vitamins. It is
important for body growth and the production of red blood cells.
 Thiamine (vitamin B1) helps the body cells change carbohydrates into
energy. Getting enough carbohydrates is very important during pregnancy
and breastfeeding. It is also essential for heart function and healthy nerve
cells.
 Choline helps in normal functioning of the brain and nervous system.
Lack of choline can cause swelling in liver.
 Carnitine helps the body to change fatty acids into energy.

Vitamins: Their Functions and Sources

Water-soluble vitamins
Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted
by the kidneys. The body needs water-soluble vitamins in frequent, small doses. These vitamins
are not as likely as fat-soluble vitamins to reach toxic levels. But niacin, vitamin B6, folate,
choline, and vitamin C have upper consumption limits. Vitamin B6 at high levels over a long
period of time has been shown to cause irreversible nerve damage.

A balanced diet usually provides enough of these vitamins. People older than 50 and some vegetarians may
need to use supplements to get enough B12.
Water-soluble vitamins
Nutrient Function
Thiamine Part of an enzyme needed
(vitamin B1) for energy metabolism;
important to nerve function
Riboflavin(vita Part of an enzyme needed
min B2) for energy metabolism;
important for normal vision
and skin health
Niacin (vitamin Part of an enzyme needed
B3) for energy metabolism;
important for nervous
system, digestive system,
and skin health
Pantothenic Part of an enzyme needed
acid for energy metabolism
Biotin Part of an enzyme needed
for energy metabolism
Pyridoxine Part of an enzyme needed
(vitamin B6) for protein metabolism;
helps make red blood cells
Sources
Found in all nutritious foods in
moderate amounts: pork, whole-
grain or enriched breads and
cereals, legumes, nuts and seeds
Milk and milk products; leafy
green vegetables; whole-grain,
enriched breads and cereals
Meat, poultry, fish, whole-grain
or enriched breads and cereals,
vegetables (especially
mushrooms, asparagus, and
leafy green vegetables), peanut
butter
Widespread in foods
Widespread in foods; also
produced in intestinal tract by
bacteria
Meat, fish, poultry, vegetables,
fruits
Folic acid Part of an enzyme needed Leafy green vegetables and
for making DNA and new legumes, seeds, orange juice,
cells, especially red blood and liver; now added to most
cells refined grains

Cobalamin Part of an enzyme needed Meat, poultry, fish, seafood,

(vitamin B12) for making new cells; eggs, milk and milk products; not
important to nerve function found in plant foods

Ascorbic acid Antioxidant; part of an Found only in fruits and

(vitamin C) enzyme needed for protein
metabolism; important for
immune system health; aids
in iron absorption
vegetables, especially citrus
fruits, vegetables in the cabbage
family, cantaloupe, strawberries,
peppers, tomatoes, potatoes,
lettuce, papayas, mangoes,
kiwifruit

Fat-soluble vitamins
Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as water-
soluble vitamins. They do not need to be consumed as often as water-soluble vitamins,
although adequate amounts are needed. If you take too much of a fat-soluble vitamin, it could
become toxic.

A balanced diet usually provides enough fat-soluble vitamins. You may find it more difficult to
get enough vitamin D from food alone and may consider taking a vitamin D supplement or a
multivitamin with vitamin D in it. Refer to HealthLinkBC File #68e Food Sources of Calcium and
Vitamin D for food source ideas and information on supplements. Talk to your health care
provider about the right supplement for you.

Fat-soluble vitamins

Nutrient Function Sources

Vitamin A (and Needed for vision, Vitamin A from animal sources

its precursor*, healthy skin and (retinol): fortified milk, cheese, cream,
beta-carotene) mucous membranes, butter, fortified margarine, eggs, liver
bone and tooth growth,
*A precursor is immune system health Beta-carotene (from plant sources):
converted by Leafy, dark green vegetables; dark
the body to the orange fruits (apricots, cantaloupe)
vitamin. and vegetables (carrots, winter
squash, sweet potatoes, pumpkin)

Vitamin D Needed for proper Egg yolks, liver, fatty fish, fortified
absorption of calcium; milk, fortified margarine. When
stored in bones exposed to sunlight, the skin can
make vitamin D.

Vitamin E Antioxidant; protects Polyunsaturated plant oils (soybean,

cell walls corn, cottonseed, safflower); leafy
green vegetables; wheat germ; whole-
grain products; liver; egg yolks; nuts
and seeds

Vitamin K Needed for proper blood Leafy green vegetables such as kale,
clotting collard greens, and spinach; green
vegetables such as broccoli, Brussels
sprouts, and asparagus; also
produced in intestinal tract by
bacteria