Minerals are essential micronutrients found in various foods, playing critical roles in bodily functions such as bone health, energy production, and immune support. Below is a concise overview of key minerals, their primary functions, and common food sources:
Calcium: Vital for building strong bones and teeth, muscle function, and nerve signaling. Top sources include dairy products (milk, cheese, yogurt), leafy greens (kale, spinach), fortified foods (cereals, plant-based milks), and almonds.
Iron: Essential for oxygen transport in the blood and energy metabolism. Heme iron from animal sources is more easily absorbed. Found in red meat, poultry, fish, beans, lentils, spinach, and fortified grains.
Potassium: Helps regulate fluid balance, blood pressure, and muscle contractions. Abundant in bananas, potatoes, sweet potatoes, avocados, spinach, and tomatoes.
Magnesium: Supports muscle and nerve function, blood sugar control, and bone health. Rich sources include nuts (almonds, cashews), seeds (pumpkin, chia), whole grains (brown rice, oats), and leafy greens.
Zinc: Important for immune function, wound healing, and DNA synthesis. Commonly found in meat, shellfish (oysters), poultry, beans, nuts, and seeds.
Sodium: Aids in fluid balance and nerve transmission, but excess can lead to health issues. Present in table salt, processed foods, and naturally in vegetables like celery and beets.
To maintain optimal health, aim for a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and dairy or alternatives. Deficiencies can occur with poor diets, so consulting a healthcare professional for personalized advice is recommended. Always pair minerals like iron with vitamin C-rich foods for better absorption.
Table of contents
- Part 1: OnlineExamMaker AI quiz maker – Make a free quiz in minutes
- Part 2: 20 food minerals quiz questions & answers
- Part 3: OnlineExamMaker AI Question Generator: Generate questions for any topic
Part 1: OnlineExamMaker AI quiz maker – Make a free quiz in minutes
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Part 2: 20 food minerals quiz questions & answers
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1. Which mineral is primarily responsible for maintaining strong bones and teeth, and is abundant in dairy products?
A. Iron
B. Calcium
C. Potassium
D. Zinc
Answer: B. Calcium
Explanation: Calcium is essential for bone health and is found in high amounts in dairy products like milk and cheese, helping to prevent conditions like osteoporosis.
2. Iron is crucial for which bodily function, and red meat is a major dietary source?
A. Blood clotting
B. Oxygen transport in blood
C. Nerve signaling
D. Muscle contraction
Answer: B. Oxygen transport in blood
Explanation: Iron is a key component of hemoglobin, which carries oxygen in the blood, and is richly supplied by foods like red meat to prevent anemia.
3. Which mineral helps regulate blood pressure and is found in high amounts in bananas?
A. Sodium
B. Potassium
C. Magnesium
D. Calcium
Answer: B. Potassium
Explanation: Potassium aids in maintaining fluid balance and lowering blood pressure, with bananas being a top source that supports heart health.
4. What is a common symptom of iodine deficiency, and which food is a good source of this mineral?
A. Anemia; spinach
B. Goiter; seafood
C. Weak bones; milk
D. Fatigue; nuts
Answer: B. Goiter; seafood
Explanation: Iodine deficiency can lead to goiter, an enlargement of the thyroid gland, and seafood provides iodine to support thyroid hormone production.
5. Magnesium plays a role in energy production and is plentiful in which food?
A. Oranges
B. Almonds
C. Carrots
D. Chicken
Answer: B. Almonds
Explanation: Magnesium is vital for muscle and nerve function, and almonds are an excellent source that helps convert food into energy.
6. Zinc supports immune function and is primarily found in which type of food?
A. Fruits
B. Meats and shellfish
C. Grains
D. Vegetables
Answer: B. Meats and shellfish
Explanation: Zinc is essential for immune cell development, and foods like oysters and beef provide it to help fight infections.
7. Excessive sodium intake is linked to which health issue, and it is commonly found in processed foods?
A. Osteoporosis
B. Hypertension
C. Anemia
D. Diabetes
Answer: B. Hypertension
Explanation: Sodium regulates fluid balance but in excess can raise blood pressure, and it’s prevalent in processed foods, necessitating moderation.
8. Phosphorus works with calcium for bone health and is abundant in which food?
A. Apples
B. Fish
C. Lettuce
D. Rice
Answer: B. Fish
Explanation: Phosphorus is crucial for bone formation and energy production, with fish like salmon being a rich source that complements calcium.
9. Selenium acts as an antioxidant and is found in high amounts in which food?
A. Bananas
B. Brazil nuts
C. Tomatoes
D. Bread
Answer: B. Brazil nuts
Explanation: Selenium protects cells from damage and supports thyroid function, and Brazil nuts are one of the best sources for this trace mineral.
10. Copper aids in iron absorption and is present in which common food?
A. Milk
B. Lentils
C. Eggs
D. Potatoes
Answer: B. Lentils
Explanation: Copper is necessary for red blood cell formation and iron metabolism, with lentils providing it to enhance overall nutrient utilization.
11. Manganese is important for metabolism and is found in which food group?
A. Dairy
B. Nuts and seeds
C. Meats
D. Fruits
Answer: B. Nuts and seeds
Explanation: Manganese supports enzyme function and bone health, and foods like walnuts offer it to aid in carbohydrate metabolism.
12. Chromium helps regulate blood sugar and is sourced from which food?
A. Broccoli
B. Cheese
C. Beef
D. Oranges
Answer: A. Broccoli
Explanation: Chromium enhances insulin action, helping control blood sugar levels, and broccoli is a good plant-based source for this mineral.
13. Fluoride strengthens tooth enamel and is commonly added to which product?
A. Milk
B. Water
C. Bread
D. Meat
Answer: B. Water
Explanation: Fluoride prevents tooth decay by remineralizing enamel, and it’s often fortified in drinking water to promote dental health.
14. What is the recommended daily intake of iron for adult women, and which food is a top source?
A. 8 mg; spinach
B. 18 mg; red meat
C. 10 mg; bananas
D. 15 mg; eggs
Answer: B. 18 mg; red meat
Explanation: Adult women need about 18 mg of iron daily to replace losses, and red meat provides heme iron, which is highly absorbable.
15. Which mineral is more abundant in leafy greens compared to fruits, and what is its role?
A. Potassium; heart function
B. Magnesium; energy production
C. Iron; oxygen transport
D. Calcium; bone strength
Answer: C. Iron; oxygen transport
Explanation: Leafy greens like spinach have more iron than most fruits, which is vital for transporting oxygen in the blood.
16. Vitamin C enhances the absorption of which mineral found in plant-based foods?
A. Calcium
B. Iron
C. Zinc
D. Potassium
Answer: B. Iron
Explanation: Vitamin C improves non-heme iron absorption from plants, making it easier for the body to utilize iron from sources like beans.
17. Calcium absorption is improved by which vitamin, and dairy is a primary source of calcium?
A. Vitamin A
B. Vitamin D
C. Vitamin E
D. Vitamin K
Answer: B. Vitamin D
Explanation: Vitamin D facilitates calcium uptake in the intestines, and pairing it with dairy sources ensures better bone health.
18. Sodium and potassium are both electrolytes that help maintain which bodily function?
A. Vision
B. Fluid balance
C. Digestion
D. Skin health
Answer: B. Fluid balance
Explanation: Sodium and potassium regulate fluid levels in and out of cells, preventing dehydration and supporting nerve function.
19. Trace minerals, like iodine, differ from major minerals in terms of what?
A. Daily requirements
B. Food sources
C. Health benefits
D. Body storage
Answer: A. Daily requirements
Explanation: Trace minerals are needed in smaller amounts (e.g., micrograms) compared to major minerals like calcium, which are required in larger quantities.
20. Seafood is an excellent source of which mineral that supports thyroid health?
A. Iron
B. Iodine
C. Magnesium
D. Phosphorus
Answer: B. Iodine
Explanation: Seafood provides iodine, essential for thyroid hormone production, helping prevent deficiency-related issues like fatigue.
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