HOSA NUTRITION STUDY SHEET 2026
ACCURATE QUESTION AND ANSWER
DIGEST
◉ What are the symptoms of folate (B9) deficiency?
Answer: Megaloblastic anemia (weakness, heart palpitations,
irritability), open sores inside the mouth, and risk of having babies
with neural tube defects (like spina bifida) or premature birth.
◉ What is the function of Vitamin B12?
Answer: red blood cell formation, neurological function, and DNA
creation
◉ How is Vitamin B12 unique?
Answer: It requires intrinsic factor, made by the stomach, to be
absorbed
◉ What are symptoms of B12 deficiency?
Answer: Megaloblastic anemia and neurological disorders.
◉ What is the RDA for B12?
Answer: 2.4 mcg per day
,◉ What are the functions of biotin (B7)?
Answer: Acts as a coenzyme for the synthesis of glucose and fatty
acids and for amino acid metabolism.
◉ What are symptoms of biotin (B7) deficiency?
Answer: anorexia, glossitis, depression, nausea
◉ What is the RDA for B7?
Answer: 30 mcg
◉ Functions of pantothenic acid (B5)
Answer: Helps release energy from carbs, manufacture glucose, and
synthesize and degrade fatty acids. Necessary for the formation of
acetylcholine and steroid hormones.
◉ Symptoms of pantothenic acid deficiency
Answer: fatigue, burning/tingling sensation in hands/feet
◉ What are the functions of vitamin C?
Answer: Helps create collagen, L-carnitine, and certain
neurotransmitters.
,◉ What is the RDA for Vitamin C?
Answer: 90 mg for men, 75 mg for women
◉ What is the function of calcium?
Answer: blood clotting, muscle contraction, nerve transmission,
hormone/enzyme secretion
◉ What percent of the global population has iron-deficiency
anemia?
Answer: 30%
◉ What is the function of iron?
Answer: It transports oxygen to the cells via hemoglobin, the protein
in red blood cells.
◉ What inhibits iron absorption?
Answer: Phytates (in whole grains and legumes), tannic acids (in
tea), calcium, fiber, and some spices
◉ What counts as a serving of fruit?
Answer: 1/2 cup of fresh fruit, or 1/4 cup of dried fruit or 100%
fruit juice
, ◉ What counts as a serving of vegetables?
Answer: 1 cup of raw leafy veggies, or 1/2 cup of other veggies or
vegetable juice
◉ What foods should be combined to form complete proteins?
Answer: Whole grains and legumes (whole grains have methionine
and cysteine) or nuts/seeds and legumes
◉ What is the biggest source of antioxidants in the Standard
American Diet?
Answer: coffee (polyphenols)
◉ What are the essential fatty acids?
Answer: alpha-linoleic acid and linoleic acid
◉ What are the symptoms of scurvy?
Answer: appetite loss, bruising, muscle pain, bleeding gums or tooth
loss
◉ What are probiotics?
Answer: Live bacteria in certain food or supplements
◉ What are prebiotics?
ACCURATE QUESTION AND ANSWER
DIGEST
◉ What are the symptoms of folate (B9) deficiency?
Answer: Megaloblastic anemia (weakness, heart palpitations,
irritability), open sores inside the mouth, and risk of having babies
with neural tube defects (like spina bifida) or premature birth.
◉ What is the function of Vitamin B12?
Answer: red blood cell formation, neurological function, and DNA
creation
◉ How is Vitamin B12 unique?
Answer: It requires intrinsic factor, made by the stomach, to be
absorbed
◉ What are symptoms of B12 deficiency?
Answer: Megaloblastic anemia and neurological disorders.
◉ What is the RDA for B12?
Answer: 2.4 mcg per day
,◉ What are the functions of biotin (B7)?
Answer: Acts as a coenzyme for the synthesis of glucose and fatty
acids and for amino acid metabolism.
◉ What are symptoms of biotin (B7) deficiency?
Answer: anorexia, glossitis, depression, nausea
◉ What is the RDA for B7?
Answer: 30 mcg
◉ Functions of pantothenic acid (B5)
Answer: Helps release energy from carbs, manufacture glucose, and
synthesize and degrade fatty acids. Necessary for the formation of
acetylcholine and steroid hormones.
◉ Symptoms of pantothenic acid deficiency
Answer: fatigue, burning/tingling sensation in hands/feet
◉ What are the functions of vitamin C?
Answer: Helps create collagen, L-carnitine, and certain
neurotransmitters.
,◉ What is the RDA for Vitamin C?
Answer: 90 mg for men, 75 mg for women
◉ What is the function of calcium?
Answer: blood clotting, muscle contraction, nerve transmission,
hormone/enzyme secretion
◉ What percent of the global population has iron-deficiency
anemia?
Answer: 30%
◉ What is the function of iron?
Answer: It transports oxygen to the cells via hemoglobin, the protein
in red blood cells.
◉ What inhibits iron absorption?
Answer: Phytates (in whole grains and legumes), tannic acids (in
tea), calcium, fiber, and some spices
◉ What counts as a serving of fruit?
Answer: 1/2 cup of fresh fruit, or 1/4 cup of dried fruit or 100%
fruit juice
, ◉ What counts as a serving of vegetables?
Answer: 1 cup of raw leafy veggies, or 1/2 cup of other veggies or
vegetable juice
◉ What foods should be combined to form complete proteins?
Answer: Whole grains and legumes (whole grains have methionine
and cysteine) or nuts/seeds and legumes
◉ What is the biggest source of antioxidants in the Standard
American Diet?
Answer: coffee (polyphenols)
◉ What are the essential fatty acids?
Answer: alpha-linoleic acid and linoleic acid
◉ What are the symptoms of scurvy?
Answer: appetite loss, bruising, muscle pain, bleeding gums or tooth
loss
◉ What are probiotics?
Answer: Live bacteria in certain food or supplements
◉ What are prebiotics?
