Vitamins Quiz: Liposolubles i Hidrosolubles

Liposoluble Vitamins

Vitamin A (retinol):
- Food sources: Egg yolks, carrots, and tomatoes. These foods are rich in beta-carotene, which is a precursor to vitamin A, and its ingestion is crucial for the body's overall health. Carrots, for instance, are not only tasty but also packed with various antioxidants.
- Functions: Vision, skin and mucous membrane maintenance, growth. Vitamin A plays an essential role in the formation of rhodopsin, a pigment in the retina that helps the eyes adjust to low light levels, leading to better night vision. Additionally, it contributes to the maintenance of healthy skin and mucous membranes, enabling them to function effectively as barriers against pathogens.
Vitamin D (calciferol):
- Food sources: Milk and dairy products, along with fatty fish like salmon and mackerel, fortified foods, and exposure to sunlight, which allows the skin to synthesize vitamin D from cholesterol.
- Functions: Calcium and phosphorus metabolism, bone and teeth formation. Vitamin D is vital for the absorption of calcium in the intestines, which in turn is essential for maintaining strong bones and teeth. A deficiency in vitamin D can lead to bone disorders such as rickets in children and osteomalacia in adults.
Vitamin E (tocopherol):
- Food sources: Green leafy vegetables and fruits such as avocados, nuts, and seeds. These foods provide a rich source of tocopherols and tocotrienols that exhibit antioxidant properties.
- Functions: Intracellular antioxidant. Vitamin E helps combat oxidative stress by neutralizing free radicals, thus protecting cells and tissues from damage. It plays a critical role in maintaining the integrity of cell membranes and can enhance the immune response.
Vitamin K (naphthoquinone):
- Food sources: Tomatoes, legumes, green leafy vegetables, and fermented foods such as natto. These sources are crucial for ensuring adequate vitamin K intake.
- Functions: Blood clotting. Vitamin K is essential for the synthesis of proteins that mediate coagulation, preventing excessive bleeding. It also plays a role in bone metabolism and may help reduce the risk of fractures.

Water-Soluble Vitamins

Vitamin C (ascorbic acid):
- Food sources: Vegetables, citrus fruits, and tomatoes. Foods rich in vitamin C include oranges, strawberries, bell peppers, and broccoli, contributing to a diverse and healthy diet.
- Functions: Collagen synthesis, immune system support, mucous membrane protection. Vitamin C is vital for the synthesis of collagen, which is essential for the structure of skin, cartilage, and blood vessels. Additionally, it boosts the immune system and helps in the absorption of iron from plant-based foods.
Vitamin B1 (thiamine):
- Food sources: Meat, especially pork, as well as whole grains, legumes, and seeds. These foods are important for ensuring sufficient thiamine intake.
- Functions: Nervous system activity. Thiamine is involved in the metabolism of carbohydrates, helping convert sugars into energy and supporting the proper functioning of the nervous system. A deficiency in thiamine can lead to neurological disorders.
Vitamin B2 (riboflavin):
- Food sources: Fruits, vegetables, dairy products, and eggs. These sources provide riboflavin in a readily absorbable form.
- Functions: Cellular respiration. Riboflavin is integral to energy production, helping in the metabolism of fats, carbohydrates, and proteins. It also plays a role in the antioxidant defense system.
Vitamin B5 (pantothenic acid):
- Food sources: Legumes, eggs, whole grains, and various vegetables. These foods contribute to daily pantothenic acid intake.
- Functions: Vasodilation. Vitamin B5 is involved in the synthesis of coenzyme A, which is crucial for fatty acid metabolism and may promote vasodilation, helping to lower blood pressure.
Vitamin B6 (pyridoxine):
- Food sources: Legumes, whole grains, poultry, fish, and bananas. These sources are vital for maintaining adequate levels of vitamin B6.
- Functions: Amino acid metabolism. Vitamin B6 is crucial for the metabolism of amino acids, which are the building blocks of proteins. It also assists in neurotransmitter synthesis and supports the production of hemoglobin.
Vitamin B9 (folate or folic acid):
- Food sources: Fruits, vegetables, legumes, and fortified cereals. These contribute significantly to the intake of folate.
- Functions: DNA and RNA synthesis. Folic acid is crucial for DNA replication and repair, making it essential during periods of rapid cell division, such as during pregnancy. A deficiency can lead to significant developmental issues in fetuses and anemia in adults.
Vitamin B12 (cobalamin):
- Food sources: Eggs, milk, and meat, particularly shellfish and beef. These animal products are essential for providing adequate cobalamin levels.
- Functions: Red blood cell maturation. Vitamin B12 is vital for the general health of red blood cells, playing a key role in their formation and preventing anemia. It also supports neurological function by maintaining the health of the myelin sheath, which protects nerve fibers.
Vitamin H (biotin):
- Food sources: Egg yolks, milk, nuts, and certain vegetables. These provide biotin in a bioavailable form.
- Functions: Cellular growth factor. Biotin is important for fatty acid synthesis and metabolism, contributing to healthy skin, hair, and nails. It plays a role in the regulation of gene expression and helps convert nutrients into energy.

- mineralization. Deficiencies in vitamin D can lead to bone-softening diseases like rickets in children and osteomalacia in adults.

Vitamin E (tocopherol):
- Food sources: Green leafy vegetables and fruits, particularly almonds, sunflower seeds, and avocados. These are rich in tocopherols and tocotrienols, the two main forms of vitamin E, serving as potent antioxidants.
- Functions: Vitamin E acts as an intracellular antioxidant, helping to protect cells from oxidative stress caused by free radicals. It supports immune function and skin health by preventing damage to the skin caused by UV exposure. Additionally, vitamin E is thought to play a role in preventing chronic diseases, such as heart disease, by inhibiting the oxidation of low-density lipoprotein (LDL) cholesterol.
Vitamin K (naphthoquinone):
- Food sources: Tomatoes, legumes, and dark leafy greens like kale and spinach. Vitamin K can also be synthesized by gut bacteria, which contributes to the body’s overall levels.
- Functions: Vitamin K is essential for blood clotting (coagulation), as it is required for the synthesis of several proteins (clotting factors) that mediate the clotting process. Moreover, it is involved in bone metabolism and helps prevent bone loss by promoting the modification of osteocalcin, a protein that helps bind calcium in bones.

Water-Soluble Vitamins

Vitamin C (ascorbic acid):
- Food sources: Vegetables, citrus fruits, and tomatoes, especially great sources include bell peppers, oranges, and strawberries.
- Functions: It is critical for collagen synthesis, which is essential for the structural integrity of skin, blood vessels, ligaments, and bones. Vitamin C also supports the immune system by promoting the function of white blood cells and acts as an antioxidant, helping to protect cells from damage. Additionally, it aids in the absorption of iron from plant-based foods, preventing anemia.
Vitamin B1 (thiamine):
- Food sources: Meat, especially pork, as well as whole grains and legumes.
- Functions: Thiamine is crucial for nervous system activity as it helps convert carbohydrates into energy and is involved in nerve signal transmission and muscle contraction. A deficiency can lead to diseases such as Beriberi, which affects the cardiovascular and nervous systems.
Vitamin B2 (riboflavin):
- Food sources: Fruits and vegetables such as bananas, avocados, and green beans, as well as dairy products and eggs.
- Functions: It plays a significant role in cellular respiration, enabling the body to convert carbohydrates, fats, and proteins into energy. Riboflavin also contributes to maintaining healthy skin, eyes, and nerve functions.
Vitamin B5 (pantothenic acid):
- Food sources: Legumes and animal products, as well as whole grains, avocados, and broccoli.
- Functions: Pantothenic acid is essential for vasodilation, which is the widening of blood vessels that allows for improved blood flow. It is also involved in the synthesis of coenzyme A, a critical component in the metabolism of fatty acids and carbohydrates.
Vitamin B6 (pyridoxine):
- Food sources: Legumes, fish, poultry, and bananas are rich in this important vitamin.
- Functions: Vitamin B6 is vital for amino acid metabolism, aiding in the transformation of amino acids into neurotransmitters and hormones. It supports brain health and immune function, and a deficiency can lead to symptoms such as anemia and neurological disorders.
Vitamin B9 (folate):
- Food sources: A variety of fruits and vegetables, especially leafy greens, legumes, and fortified cereals.
- Functions: Folate is crucial for DNA and RNA synthesis, especially in rapidly dividing cells during fetal development. It plays an important role in preventing neural tube defects during early pregnancy and contributes to the production of red blood cells.
Vitamin B12 (cobalamin):
- Food sources: Eggs and dairy products are primary sources, along with meats and fortified plant-based alternatives.
- Functions: Vitamin B12 is essential for red blood cell maturation and is involved in the synthesis of myelin, the protective sheath around nerves. A deficiency can lead to anemia and neurological issues. This vitamin is particularly important for vegetarians and vegans, who may need to supplement their intake, as it is primarily found in animal products.
Vitamin H (biotin):
- Food sources: Egg yolks, milk, and nuts, alongside some vegetables and whole grains.
- Functions: Biotin acts as a cellular growth factor, playing a significant role in the metabolism of fatty acids, amino acids, and glucose. It is important for maintaining healthy hair, skin, and nails, and while a deficiency is rare, it can lead to symptoms like hair loss and skin rashes.