What Vitamin or Mineral Is This Food a Great Source Of?

Talin Vartanian

Image: stevepb

About This Quiz

There are a variety of healthy foods to choose from for an optimal diet and for a rich enhancement to recipes. From avocados in tacos to celery in a gumbo, certain health foods contain a great load of vitamins and minerals for a healthier version of you.

Some of these vitamins may sound familiar to you, such as calcium, vitamin C and vitamin A. Other types of vitamins, such as niacin, thiamine and riboflavin may sound foreign, but they're just as essential to a healthy diet. Examples of vitamin-rich foods includes spinach, carrots, broccoli and kale. Other lesser-known foods are also very healthy, such as navy beans, macadamia nuts and acorn squash.

We've compiled a list of 40 questions to test your knowledge on the vitamins and minerals that are in various types of foods. We'll show you the picture, and all you have to do is match the food to the vitamin. Think you can guess the vitamin in a tomato? Or how about the minerals in potatoes? Munch on this quiz now to test your food wits on all the types of vitamins and minerals!

This green vegetable that is shaped like a tree is a prominent source of vitamin C. Can you name it?

Broccoli is a member of the cabbage family, and a one-cup serving provides all the vitamin C you need in a day. Broccoli is also rich in potassium and vitamin K.

This type of nut butter is high in vitamin E. Can you name it?

Dry-roasted peanuts are ground up very finely into what we know as peanut butter. The state of Georgia manufactures the most peanuts in the United States.

Rabbits tend to love this orange vegetable that is rich in beta-carotene. What's the name of it?

Carrots are a root vegetable that come in a multitude of colors, including purple, yellow and, most prominently, orange. Carrots are rich in beta-carotene, which actually turns into vitamin A.

This vibrant red vegetable is used in many southwestern recipes and is high in vitamin C. Can you identify it?

Did you know that green bell peppers actually turn into red bell peppers if they're left on the vine for an extended period of time? Did you also know that these vitamin C-rich veggies are actually a fruit because they have seeds?

Beta-carotene is found in which of these popular Thanksgiving foods?

Sweet potatoes are a very versatile vegetable that are actually sweet in taste. These are perfect for sweet potato pie with brûléed marshmallows on top.

This egg-shaped nut contains quite a bit of vitamin E. What's the name of it?

Almonds are shaped like small eggs with a small, pointed tip. These nuts are rich in vitamin E, much like hazelnuts and sunflower seeds.

These green spring vegetables contain quite a bit of folate. Do you know what these are?

Asparagus is prominent during the spring season and is rich in folate. Asparagus also sometimes goes by the nickname "sparrow grass."

Monkeys love this type of fruit, which is high in vitamin B6. What's the name of this fruit?

Bananas are actually considered to be a type of berry! These also float in water because of their low density.

Vitamin B6 is found in these "Egyptian peas." Do you know what these are called?

Chickpeas have quite a few nicknames, including Egyptian peas and garbanzo beans. These are also high in folate and potassium.

This popular orange-colored fish is high in vitamin B12. Do you think you know what it is?

B12 is found in a variety of meats, especially fresh salmon. Many types of salmon can be found in the Pacific Ocean.

This tiny black vegetable packs a lot of folate. Do you know what it is?

These are also called "black turtle beans" and can be found in many Southern dishes. Black beans also offer a good amount of protein and fiber.

These small green veggies contain quite a bit of vitamin C. What would you call these?

Brussel sprouts are not very liked by most people because of their bitter taste, but these veggies are quite high in vitamin C. These are also popular in Brussels, Belgium.

This creamy dairy product is rich in calcium. Are you familiar with it?

Yogurt, like most dairy products, is rich in calcium. It's enjoyed in a variety of sweet and savory dishes around the world.

________ liver contains a high amount of iron.

Chicken liver contains high amounts of iron, as well as protein and vitamin A. It's also very high in cholesterol.

This root vegetable is known for its high amount of vitamin K. What is it?

Turnips are a root vegetable with quite a bit of vitamin K, as well as potassium and iron. They also provide lots of protein and omega-3 fatty acids.

Which of these vibrant red foods contains lycopene?

Lycopene isn't considered an essential nutrient for humans, though it's found in many red-colored vegetables, including tomatoes. Tomatoes also provide lots of important nutrients, such as vitamin K, vitamin C, potassium, and folate.

Lysine is found in this native East Asian food.

Soybeans are popular in Asian cuisine and contain high amounts of lysine. Lysine helps to promote tissue and collagen growth.

This type of grain is a good source of magnesium.

Wheat bran contains high amounts of magnesium. This mineral helps to promote bone strength.

You can get a lot of niacin from this popular nut.

Peanuts are popular at parties, bars and as a regular snack item. These are also rich in niacin, which helps to give you energy from the foods you eat.

Salmon is rich in which of the following minerals?

This popular fish is bright orange in color and can be wild or farmed. Salmon offers a high amount of omega-3 fatty acids, which are essential for good brain health.

Vitamin K1 is found in this leafy green vegetable.

Kale is a bitter leafy vegetable that is popular in salads or roasted in the oven. Kale provides a lot of vitamin K1, which is good for bone growth -- but too much of it can also affect blood clotting.

This popular ingredient is a surprisingly decent source of vitamin C.

Some research suggests that garlic may help prevent some types of cancer. It also contains high amounts of vitamin B6 and vitamin C.

Oysters are rich in which of the following vitamins?

Oysters don't just contain high amounts of vitamin B12; they also contain zinc, selenium and iron. Clams, scallops and mussels are also rich in vitamin B12.

Potatoes do NOT contain much of which of the following vitamins?

You can get plenty of calcium from yogurt and milk, but not much from potatoes. But potatoes do contain a high amount of starch and other nutrients.

This type of canned fish is rich in omega-3 fatty acids. Can you name it?

You might have snacked on sardines in the past, but did you know these are very nutritious? Sardines are rich in omega-3 fatty acids, which are great for optimal heart health.

This blue food is loaded with antioxidants.

Blueberries contain a high amount of cancer-preventing antioxidants. They're also one of the most nutrient-dense berries you can find.

Which of these foods does NOT contain choline?

Though white bread does contain a lot of fiber, it doesn't contain choline. Choline helps to ensure proper nerve and brain functionality.

This sweet and bitter food is rich in antioxidants. Can you name it?

Dark chocolate has both bitter and sweet flavors and is sometimes combined with nuts or caramel for extra texture. Dark chocolate is not only high in antioxidants, but it may also aid with lowering blood pressure.

You'll find lots of _______ in pistachios.

Pistachios are an incredible source of vitamin B6. They're also rich in potassium, fiber and protein.

This popular food contains a high amount of calcium.

Just like milk and yogurt, cheese contains quite a bit of calcium. Calcium is essential for strong bone health.

Beets are a great source for which of the following?

A single serving of beets can get you 20% of the recommended daily intake for folate, which is important for blood health. Beets are also popularly used by athletes to increase physical performance.

Celery is rich in which type of vitamin?

Though celery is quite bitter in taste, it's rich in a number of nutrients, including vitamin K. Eating celery is also said to help with gallstones, among other benefits.

You can find ample amounts of vitamin B5 in this food.

Though wild mushrooms can be poisonous, the edible types are rich in vitamin B5. This vitamin helps to create blood cells.

Molasses, a popular substitute for sugar, is rich in...?

Molasses is the syrup-like byproduct of refined sugarcane or sugar beets. It contains high amounts of vitamin B6, along with many other nutrients (though it's also, obviously, high in sugar).

Biotin is found in this type of leafy vegetable.

Swiss chard is a large green vegetable that contains high amounts of biotin, which contributes to strong, healthy hair. It's also rich in antioxidants and can be eaten raw or cooked.

You'll find quite a bit of vitamin B6 in this green fruit.

Avocados are actually a fruit because they contain a single seed. These buttery-like fruits are savory in taste and are popular on tacos and in salads.

This type of grain is rich in iron. Do you know what it's called?

Bran is the byproduct of flour during the milling process. This is a very healthy food that is rich in vitamin B6 and magnesium.

Sesame butter is high in this type of vitamin (which is also found in acorn squash).

Thiamine is found in sesame butter -- also known as tahini -- and helps the body convert carbohydrates into energy. Other foods that contain thiamine include peas and navy beans.

Vitamin A is prominent in this light orange fruit.

Apricots contain a lot of vitamin A, which is used to ensure a strong immune system. Vitamin A is also said to promote good eye health and healthy skin.

The guava fruit provides loads of vitamin _____.

Vitamin C is found in the sweet guava fruit, which is green on the outside and pink on the inside. Guavas is also a great source of fiber.

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