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 of calcium 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

The macrominerals and some of their functions are:

Calcium: Necessary for proper structure and function of bones and teeth. Assists in muscle function and
blood vessel contraction (21).

Phosphorus: Part of bone and cell membrane structure (22).

Magnesium: Assists with over 300 enzyme reactions, including regulation of blood pressure (23).

Sodium: Electrolyte that aids fluid balance and maintenance of blood pressure (24Trusted Source).

Chloride: Often found in combination with sodium. Helps maintain fluid balance and is used to make
digestive juices (25).

Potassium: Electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle
function (26).

Sulfur: Part of every living tissue and contained in the amino acids methionine and cysteine (27Trusted
Source).

Iron: Helps provide oxygen to muscles and assists in the creation of certain hormones (28).

Manganese: Assists in carbohydrate, amino acid and cholesterol metabolism (29).

Copper: Required for connective tissue formation, as well as normal brain and nervous system function
(30).

Zinc: Necessary for normal growth, immune function and wound healing (31).

Iodine: Assists in thyroid regulation (32).

Fluoride: Necessary for the development of bones and teeth (33).

Selenium: Important for thyroid health, reproduction and defense against oxidative damage

GO Foods contain the Grains Group foods that provide the body with energy. It is the first group on
MyPlate and the foundation of a healthy diet. Children learn that GO foods......"help me run, jump and
play all day." "GRAINS means GO"
 GLOW Foods contain the Vegetables and the Fruits Group foods that supply the body with vitamins
and minerals to keep the body healthy and functioning properly. Children learn that GLOW
foods..."make my hair shine and eyes sparkle."

GROW Foods contain the Milk and the Meat & Beans Group foods that help the body grow and
develop strong bones and muscles. Children learn that GROW foods...."help me grow bigger and
stronger."

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