Do you take your Vitamins and Minerals? Quiz

Answer: Retinol

This vitamin is necessary for maintaining healthy eye-sight, skin and hair. Deficiency of retinol leads to night-blindness, dry and scaly skin, defective teeth and retarded growth. Cod liver oil, butter, carrots, green leafy vegetables and yellow vegetables(such as papaya, mango and pumpkin) etc. are rich sources of retinol. Usually, it is taken in the form of tablets of cod liver oil.

But this is a fat-soluble vitamin - meaning it dissolves in oil and not in water. Excess of it can damage the liver.

Answer: B3

It is water soluble. It is essential for maintaining healthy skin, a good digestive system and sound mental health. Deficiency of niacin causes 'pellagra', a disease characterized by (i) Dermatitis(bad skin), (ii)Diarrhoea, (iii) Dementila(mental deterioration). Pellagra is common among people depending mainly on maize as maize interferes with the absorption of vitamin B4. Eating groundnuts, lean meat, liver, whole grain cereals, milk, beans, fish etc. prevents this disease.

Answer: Ariboflavinosis

Deficiency of riboflavin causes fissure of skin(cracking of skin) in the corners of the mouth, soreness and inflammation of mouth and tongue. It also causes photo-phobia and may lead to cataract. Its deficiency also retards growth. Its main sources are milk, peas, beans, yeast, meat, egg and green leafy vegetables. Pernicious anaemia is caused by the deficiency of Vitamin B12.

The other two are caused by the deficiency of Ca, P and/or Vitamin D in children(rickets)and adults(osteomalacia).

Answer: goiter

Iodine is a vital element needed by the thyroid gland (in the neck) to produce an important hormone called thyroxine. Deficiency or lack of iodine leads to swelling of the gland and hence of the neck. This condition is called goitre. Iodine deficiency can be prevented by taking sea-food or iodised salt.

Answer: D

Its chemical name is calciferol. It is produced in the body when the skin is exposed to sunlight (hence the name 'sunshine vitamin'). Actually, sunlight acts on the fat present under the skin (called 7-dehydrocholestrol) to form calciferol.

Answer: fat

Its chemical name is phylloquinone. It's necessary for the clotting of blood and preventing haemorrhage. It's also essential for the normal functioning of the liver. Its main sources are green leafy vegetables, tomatoes and soya beans.

Answer: B1

In beri-beri, oedema(swelling) of the legs occurs due to water logging in tissues accompanied by pain in legs. The person suffering from beri-beri feels extreme weakness, headache, dizziness and loss of appetite. The heart becomes weak and it can even lead to heart failure.

In extreme cases of deficency, paralysis and mental disorders can occur. Its richest sources include groundnuts, whole grain cereals, beans, soyabeans, pulses, fruits, green vegetables and sea-food.

Answer: Taking excess of fluorine

The abnormal calcification on the bones and teeth due to excess of fluorine is called fluorosis. It causes discolouration of teeth(called mottling of teeth). It takes place because of the great affinity of fluorine to retain calcium.

Answer: Calcium phosphate

Calcium is needed to form strong bones and teeth. But taking Ca in the form of tablets(unless recommended by doctors) may lead to the formation of stones in the kidney!

Answer: C

The chemical name of this water-soluble vitamin is ascorbic acid. It's necessary for keeping teeth, gums and joints healthy. It also helps the body fight colds. Its deficiency causes a well-known disease called 'scurvy'. In scurvy, gums swell and bleed, teeth loosen and there is pain in the muscles and joints. Wounds do not heal easily and there is general weakness.

As told, all citrus fruits(gooseberry, lemon, orange), guava, uncooked tomatoes are sources of this vitamin. Drinking lemonade is thus not only tasty but also nutritious! We can take any amounts of this vitamin as it is soluble in water and excess is removed by body mechanisms.