Just What the Doctor Ordered Trivia Quiz

Answer: Calcium

Calcium benefits bone and teeth development and it supports the healthy functioning of the heart, muscles and nerves. Calcium deficiency can lead to low bone mass and osteoporosis. Severe calcium deficiency symptoms include numbness and tingling in the fingers, abnormal rhythm of the heart and even convulsions. Good sources of calcium include dairy products such as milk, cheese and yogurt.

Other sources of calcium are calcium-fortified juice, fish with bones and dark green, leafy vegetables. The recommended amount of calcium depends on your age and sex.

For example, an adult female over the age of fifty should be getting 1200 milligrams per day.

Answer: Vitamin A

Vitamin A is an essential nutrient important for vision, reproduction, immunity, growth and cell division. Vitamin A deficiency is seen more in poorer than developed countries, particularly in children or women of reproductive age. Vitamin A deficiency is the leading cause of preventable childhood blindness. Good sources of vitamin A include liver (beef liver in particular is an excellent source), leafy green vegetables, eggs and fish oils.

The recommended daily amount is 900 micrograms (mcg) for adult men and 700 mcg for adult women.

These daily amounts are easy to reach with a balanced, healthy diet of whole foods.

Answer: Vitamin K

Vitamin K plays a key role in helping blood to clot and prevent excessive bleeding. Good sources of vitamin K rich food include green leafy vegetables like kale, spinach, collards, broccoli and cabbage. Vitamin K deficiency symptoms include excessive bleeding and bruising.

There are some risks associated with taking medications such as blood thinners as they are used to prevent blood clots. It's recommended to speak to a doctor prior to increasing vitamin K intake while taking such a medication. Other than interactions with certain medications, there aren't many risks associated with getting this nutrient so enjoy your veggies!

Answer: Potassium

Potassium plays a critical role in bodily functions and helps to regulate heartbeat, blood pressure, fluid levels, nerve signals and muscle contractions. Good sources of potassium include fruits such as bananas, oranges, cantaloupe, honeydew and apricots.

Other good food sources are lima beans, kidney beans and soybeans. The recommended intake per day depends on your age and sex and excess potassium is removed in urine. Signs of low potassium levels can include weakness, fatigue, muscle aches and cramps and muscle stiffness.

Answer: C

Vitamin C, which is also called ascorbic acid, is necessary for the growth, development and repair of all body tissues. It is involved in many bodily functions, including the maintenance of bones, the healing of wounds and the immune system. Symptoms of vitamin C deficiency include lack of energy and easy bruising. Severe vitamin C deficiency can result in scurvy. Symptoms of scurvy include swollen gums, exhaustion and anemia. Good sources of vitamin C include citrus fruits, Brussel sprouts, broccoli and peppers.

A medium orange, for example, has 70 mg of vitamin C. The daily recommended intake for adults over the age of nineteen is 90 milligrams (mg) for men and 75 mg for women.

Answer: Sodium

Sodium helps to maintain the proper balance of water and minerals in the body. It also helps muscles and nerves work properly. Healthy sources of sodium are salted nuts and meats such as bacon, ham and sausage (in moderation). Most people, unfortunately, get their sodium from processed foods such as pizza, burritos and savory snacks. Too much sodium can result in high blood pressure. Too little sodium can result in hyponatremia.

The symptoms of hyponatremia include nausea, vomiting and confusion. Recommended daily intake of sodium is less than 2,300 milligrams. That is about one teaspoon.

Answer: Vitamin D

There are a lot of benefits that vitamin D brings to the body. Some of these are promoting healthy teeth and bones by helping the body absorb calcium, supporting the immune system and regulating insulin levels. The body does produce this vitamin when exposed to the sun but there are good sources of vitamin D in foods such as salmon, cod liver oil, tuna and sardines.

A vitamin D deficiency can result in brittle bones and bone pain. The daily recommended intake of this essential vitamin increases with age.

Answer: Magnesium

Magnesium plays a role in muscle and nerve function, regulating blood sugar levels and blood pressure. Good sources of magnesium include legumes, nuts, seeds and dark green leafy vegetables. A magnesium deficiency can lead to low energy, headaches and weakened bones.

The recommended daily intake of magnesium for adults between the ages of nineteen and fifty-one is 400-420 milligrams (mg) daily for men and 310-320 mg for women. Pregnant and lactating women need a higher daily does. If you're wondering what 300 mg of magnesium looks like in food form, you're looking at twenty almonds, four cups of spinach, and a cup of beans.

Answer: Folate

Folate is also known as vitamin B9 and is essential for the body to make DNA and RNA. It is not made by the body and needs to be supplemented in either food or manufactured form. Luckily it is naturally occurring in many foods such as dark green leafy vegetables, beans, peanuts and whole grains.

The recommended adult daily intake is 400 micrograms. The symptoms of folate deficiency include weakness, fatigue and lethargy. Folic acid is recommended to pregnant women to help reduce the risk of birth defects.

Answer: Vitamin E

Vitamin E acts as an antioxidant by protecting the cells from the damage of free radicals and is also important to vision, reproduction and the health of the skin and brain. Vitamin E deficiency symptoms include muscle weakness, vision problems, a loss of feeling in the arms and legs and a lack of control over movement. Vitamin E is found in foods like sunflower and other seeds, nuts, wheat germ oil, pumpkin and bell peppers.

The recommended daily intake for males and females over the age of fifteen is fifteen micrograms with pregnant women and lactating women requiring a higher daily amount. One hundred grams of sunflower seeds are equivalent to about thirty five micrograms of vitamin E.