Vital Vitamins Trivia Quiz

Answer: Carrots

Vitamin A comes as retinol or as carotene, but these two have several variants with similar benefits and risks.

The carotene was so named because it is abundant in carrots and other orange fruits and vegetables: oranges, pumpkin and squash. But is also found in leafy vegetables such as lettuce, in spinach and in ripe yellow fruits (think of pineapple or banana). Retinol, on the other hand, is found in animal products, mostly (fatty) fish, liver, whole milk and (fatty) cheese.
A severe shortage of vitamin A may result in various eye problems such as night blindness or keratomalacia (liquefaction of the cornea, which becomes opaque).

On the other hand, people can also suffer from an overdose of vitamin A. Overconsumption of retinol can lead to hypervitaminosis A, a condition which can manifest itself in dozens of symptoms, including blurred vision or bone ache. Large overdoses of carotene can result in the more harmless condition carotenosis, where the skin turns to a more orange hue.

Chocolate, coffee and alcohol may contain (limited amounts of) healthy substances, but all three can cause addiction. All three of these red herrings contain substances that, in higher doses, are harmful. So don't overindulge.

Answer: Beriberi

Thiamine is found in many different food products, including brown rice, pork, oatmeal, liver and eggs. As with all vitamins of the B-complex, it is soluble in water, and thus not stored in large quantities in the body. An excess of vitamin B1 is quite rare, as normal urination gets rid of superfluous vitamin B.

Severe lack of vitamin B1 may cause beriberi or the Wernicke-Korsakov-syndrome. Beriberi is a serious disease which can manifest itself in two different forms. The "wet" beriberi affects the cardiovascular system and can be recognized by very fast hart beat, shortness of breath and swelling of the legs. The "dry" form of the disease attacks the neural system, causing, for instance, numbness in the limbs, difficulty controlling leg movements, pain and confusion.

Wernicke-Korsakov-syndrome is similar to the effects of prolonged alcohol abuse: confusion, memory loss or false memories, problems with the eyesight, intellectual dysfunctions (such as a slurred speech, problems with routine actions, or difficulty trusting one's senses).

On the other hand there have been cases of an excess of vitamin B1, with symptoms such as drowsiness or relaxation of the muscles.

Glossitis is an infection of the tongue and may be provoked by lack of vitamin B2.

Dermatitis (skin infection) may be caused by lack of vitamin B7.

Rickets is a condition of young children that don't receive enough vitamin D. Its symptoms are weak bones, slow growth, perhaps even skeleton deformities.

Answer: Asparagus

Asparagus is indeed one of the good sources for vitamin B2. Other good sources include almonds, mushrooms or leaf vegetables (such as lettuce) for the vegetarians, as well as liver, cheese or eggs.

Water is absolutely recommended in any diet, but it contains no vitamins at all. Most people like champagne better than water, but the superior taste does not add nutritional value. French fries typically are very poor in vitamins.

A severe shortage on vitamin B2 can lead to inflammation of the tongue (glossitis) and the corners of the mouth. But in many western countries riboflavin is added to flour, so bread or pasta may contribute to riboflavin absorption.

Answer: Vitamin B3

Nicotinamide is one of the different forms of vitamin B3 (niacin is one of the others). Vitamin B3 can be found in a wide variety of foods, including fish and eggs as well as (for those who follow a vegetarian diet) mushrooms and tree nuts.

Lack of vitamin B3 can cause pellagra, a disease that is (oversimplified) said to have four symptoms: diarrhoea, dermatitis (skin inflammation), dementia and death. Pellagra in western countries can result from long-term alcohol abuse but also from some chronic diseases or from some medication. In developing countries the risk of pellagra is higher because of other dietary habits.

On the other hand, severe overconsumption of vitamin B3 can cause liver damage. The US administration advises a daily intake of 14 to 16 mg for adults, while an overdose is usually observed only at 2 grams per day (so more than hundred times the recommended dose).

Answer: Peripheral neuropathy

Vitamin B6 can be found in bananas but also in various meats (pork, turkey...) and vegetables (chickpeas, potatoes...), as well as tree nuts (for instance pistachio) and in dark chocolate.

There are several quite similar chemical substances that are classified as vitamin B6, for instance pyridoxine, pyridoxal and pyridoxamine. All these consist of the same elements, but with slight variations in the number of elements in the formula.

Vitamin B6 has several functions in metabolism, and so an inadequate intake of vitamin B will have an effect on the metabolism. But neither diarrhoea nor constipation are symptoms of a vitamin B6 deficiency. One of the typical consequences of a vitamin B6 deficiency is peripheral neuropathy, an affliction of the (sensory or motor) nerves.

Answer: Vitamin B7

The red herrings in this question have once been classified as vitamins, but lost this qualification for some reason or another.

Raw egg yolk is usually not recommended in any diet, for raw eggs may contaminate the body with salmonella. Vitamin B7 or biotin is one of the many vitamins that is lost when heating one's food. So a hard-boiled egg does not contain any vitamin B7. Fortunately, vitamin B7 is also present in leafy green vegetables such as lettuce.

Lack of vitamin B7 can cause inflammation of the skin or of the intestines.

Answer: Children born with various birth defects

Vitamin B9, or foliate, is indeed important to facilitate correct cell division and growth. A lack of vitamin B9 can thus cause birth defects, including spina bifida, where part of the spinal cord is not properly enclosed. Foliate intake is most important in the very first month of pregnancy, so doctors advise taking foliate supplements even when planning a pregnancy and continuing up till the delivery.

Many countries have imposed a programme to fortify foods (such as flour) with foliate and other vitamins. The risk of an overdose on foliate is quite small, because it Is a water-soluble vitamin. Excess amounts are disposed of by a normal functioning urinary system.

Personally I'd take the red herrings not as a risk but as a benefit, as many of you would do too.

Answer: Yes

Cyanocobalamin is one of the four main variants of vitamin B12. So you do indeed need a daily dose. Even better: there is no proof that one can take an overdose of cyanocobalamin.

Vitamin B12 can come in the form of cyanocobalamin, hydroxocobalamin, methylcobalamin or adenosylcobalamin. Of these four, cyanocobalamin is the most practical to include in dietary supplements because it is stable when exposed to air, and can easily be crystallized and purified.

Vitamin B12 is easily found in animal products such as meat, poultry, fish, eggs and (whole) milk. Vegans may need to take dietary supplements to obtain a sufficient intake, while those vegetarians who consume eggs and/or milk and/or cheese may have less need for such dietary supplements.

A severe lack of vitamin B12 can lead to anaemia: insufficient red blood cells to transport oxygen and nutrition, with symptoms like general fatigue and shortness of breath.

Answer: Scurvy

Vitamin C is also named ascorbic acid. It is present in most (fresh) fruits and vegetables, and also in liver. Many people are convinced that lemon and orange contain most vitamin C, but the concentration is much higher in blackcurrants, in acerola, and in not so familiar fruits like the kakadu plum and the camu camu berry - which compete for the title of best source of vitamin C.

Scurvy manifests itself only after prolonged lack of vitamin C. The symptoms are at first general fatigue and a sense of malaise, followed by gum bleeding, skin discoloration and/or poor wound healing. In previous centuries it was a dreaded disease for sailors, because of their limited diet (mostly hardtack and cured meat).

Answer: Vitamin D

Vitamin D comes in two versions: ergocalciferol (D2) from mainly vegetal sources and the more efficient cholecalciferol (D3) from mainly animal sources. A number of mushrooms contain both types, especially after they have been treated with ultraviolet light.

Foods that contain vitamin D include fatty fish (sardines are a very good source), liver, butter, and such mushrooms as the Portobello or the crimini. But direct sunlight means that the human body will produce its own vitamin D, and the effect of sunlight is more important. To acquire enough vitamin D, a London resident may take a sunbath at noon for about fifteen minutes thrice a week during summer (an Oslo resident may need the double), or eat 400 g farmed salmon a day.

Lack of vitamin D can increase the risk for osteomalacia (softening of the bones).

On the other hand it is also possible to get too much vitamin D, especially when using dietary supplements in high doses and/or for prolonged periods. Symptoms of hypervitaminosis D may be diarrhoea or constipation, fatigue and irritability.