'Health: The Ultimate Treasure' — Practice

Question 1

Which vitamin deficiency causes scurvy?

Accepted Answer

✦ Answer: Vitamin C (ascorbic acid). Sources: lemon, orange, amla, guava.

Question 2

Which mineral deficiency causes goitre?

Accepted Answer

✦ Answer: Iodine deficiency. Solution: use iodised salt (compulsory in India).

Question 3

List the 6 components of a balanced diet with one source each.

Accepted Answer

Step 1 — List all 6 components.
  1. Carbohydrates (energy)
  2. Proteins (body-building)
  3. Fats (concentrated energy)
  4. Vitamins (small amounts, vital)
  5. Minerals (small amounts, vital)
  6. Water + Roughage (fibre)

Step 2 — Provide sources.
  1. Carbs: rice, wheat, potato
  2. Proteins: pulses (dal), milk, eggs
  3. Fats: ghee, oil, nuts
  4. Vitamins: fruits, vegetables
  5. Minerals: milk (calcium), spinach (iron), iodised salt
  6. Water: pure drinking water; Fibre: whole grains, salad

✦ Answer: The 6 components: carbohydrates (rice), proteins (dal), fats (oil), vitamins (fruits), minerals (milk for calcium), water and fibre (whole grains/salad).

Question 4

A 12-year-old boy frequently feels tired, has pale skin, gets dizzy when standing up. Suggest possible deficiency, sources to add to his diet, and other lifestyle changes.

Accepted Answer

Step 1 — Diagnose likely deficiency.
  Symptoms — fatigue, pale skin, dizziness — strongly suggest ANAEMIA (iron deficiency).
  Anaemia means low haemoglobin in blood; less oxygen carried to tissues.
  Very common in India (50% of women, 30% of children).

Step 2 — Confirm with doctor.
  A blood test (haemoglobin level) confirms anaemia. Normal Hb for boys is 13-15 g/dL.

Step 3 — Diet changes (add iron-rich foods).
  • Leafy greens: spinach (palak), amaranth, drumstick leaves
  • Pulses: black gram (urad), kidney beans (rajma), lentils
  • Jaggery (gud) — better than refined sugar; iron-rich
  • Dates, raisins, dried apricots
  • Eggs, meat (if non-vegetarian)
  • Pomegranate, beetroot

Step 4 — Enhance iron absorption.
  • Eat iron-rich foods WITH vitamin C foods (lemon, orange, amla) — boosts absorption
  • Avoid tea/coffee immediately after meals (tannins inhibit iron absorption)
  • Cook in iron utensils (especially acidic dishes)

Step 5 — Lifestyle changes.
  • Drink plenty of water (2 L/day)
  • Adequate sleep (9-12 hours for his age)
  • Daily exercise (boosts circulation)
  • Avoid junk food (no nutrition)
  • Limit screen time

Step 6 — Possible supplements.
  Doctor may prescribe iron tablets/syrup for quick recovery. Continue diet improvements.

Step 7 — Monitoring.
  Re-check haemoglobin after 3 months. Should improve.

✦ Answer: Likely cause: ANAEMIA (iron deficiency). Solutions: (a) Add iron-rich foods (spinach, dal, jaggery, dates, eggs). (b) Combine with vitamin C (lemon, amla) for better absorption. (c) Avoid tea/coffee with meals. (d) Adequate sleep, exercise, water. (e) Consult doctor for iron supplements if severe. India's anaemia rates are alarming — diet awareness is critical.

Practice — 'Health: The Ultimate Treasure'

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