Health & Nutrition Quiz — 40 Questions
How much do you really know about your body, your diet, and the science of staying healthy? These 40 questions cover nutrition, exercise, sleep, diseases, and wellness — every answer backed by medical research and explained in plain language.
📋 What's Inside
Why Health Literacy Matters
According to the WHO, low health literacy is associated with poorer health outcomes, higher hospitalisation rates, and increased healthcare costs. In India, widespread health misinformation on social media and WhatsApp has led to dangerous misconceptions about diet, vaccines, and disease prevention.
This quiz is designed to test — and improve — your understanding of evidence-based health and nutrition. Every answer is based on established medical research from the WHO, NIH, and peer-reviewed studies.
Round 1: Nutrition Essentials
Good nutrition is the foundation of good health. This round covers macronutrients, vitamins, minerals, and the dietary guidelines that can help you make better food choices every day.
Q1. What are macronutrients?
✅ Answer: The three main nutrients the body needs in large amounts: carbohydrates, proteins, and fats
Carbohydrates provide energy (4 cal/g), proteins build and repair tissues (4 cal/g), and fats provide essential fatty acids and energy (9 cal/g). A balanced diet typically consists of 45–65% carbs, 10–35% protein, and 20–35% fat. Each macronutrient plays a unique role, and none should be completely eliminated from the diet.
Q2. What vitamin does the body produce when exposed to sunlight?
✅ Answer: Vitamin D (the "sunshine vitamin")
When ultraviolet B (UVB) rays from sunlight hit the skin, the body synthesises vitamin D3. Vitamin D is essential for calcium absorption, bone health, and immune function. An estimated 70–80% of Indians are vitamin D deficient, partly due to indoor lifestyles and darker skin which reduces UV absorption. 15–20 minutes of midday sun exposure is recommended.
Q3. What is the WHO recommended daily sugar intake?
✅ Answer: Less than 25 grams (6 teaspoons) of added sugar per day for adults
The World Health Organization strongly recommends that added sugars make up less than 10% of total energy intake, with a further reduction to 5% (about 25g) for additional health benefits. A single can of cola contains about 39g of sugar — exceeding the entire daily recommendation. Excess sugar is linked to obesity, type 2 diabetes, and tooth decay.
Q4. What is fibre and why is it important?
✅ Answer: A type of carbohydrate that the body cannot digest, essential for digestive health, blood sugar control, and heart health
There are two types: soluble fibre (found in oats, beans, fruits) dissolves in water and helps lower cholesterol and blood sugar. Insoluble fibre (found in whole grains, vegetables, nuts) adds bulk to stool and prevents constipation. Adults should consume 25–30g of fibre daily, but most people get only 15g.
Q5. What is the recommended daily sodium (salt) intake?
✅ Answer: Less than 2,300 mg of sodium per day (about 1 teaspoon of salt)
The WHO recommends less than 5g of salt (about 2,000mg sodium) per day. Excess sodium raises blood pressure, increasing the risk of heart disease and stroke. The average Indian consumes 10–11g of salt daily — more than double the recommendation. Processed foods, pickles, papad, and restaurant meals are major sources of hidden sodium.
Q6. What is gluten?
✅ Answer: A family of proteins found in wheat, barley, rye, and their derivatives
Gluten gives bread its chewy texture and helps dough rise. Most people can eat gluten without issues, but about 1% of the population has celiac disease — an autoimmune condition where gluten damages the small intestine. Non-celiac gluten sensitivity may affect up to 6% of people. Gluten-free diets are medically necessary only for these conditions.
Q7. How many essential amino acids are there?
✅ Answer: Nine essential amino acids that the body cannot produce and must obtain from food
The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. "Complete proteins" (meat, fish, eggs, dairy, soy, quinoa) contain all 9. Most plant proteins are "incomplete," but combining foods like rice + dal provides all essential amino acids — a principle Indian cuisine has used for centuries.
Q8. What is the difference between saturated and unsaturated fats?
✅ Answer: Saturated fats are solid at room temperature and raise LDL cholesterol; unsaturated fats are liquid and are heart-healthy
Saturated fats (found in butter, ghee, coconut oil, red meat) should be limited to less than 10% of daily calories. Unsaturated fats are divided into monounsaturated (olive oil, avocados, almonds) and polyunsaturated (fish oil, flaxseed, walnuts). Trans fats (partially hydrogenated oils, found in some packaged foods) are the worst — the WHO recommends eliminating them entirely.
Q9. What is the recommended daily protein intake?
✅ Answer: 0.8g per kilogram of body weight for sedentary adults; 1.2–2.0g/kg for active individuals and athletes
A 70kg sedentary adult needs about 56g of protein daily. Athletes, people building muscle, or recovering from illness may need 1.6–2.0g/kg. Indian vegetarian diets often fall short — dal, paneer, soy, and dairy are the best plant-based protein sources. A cup of cooked dal provides about 18g of protein; 100g of paneer provides 20g.
Round 2: Body & Fitness
Understanding how your body works helps you take better care of it. This round tests your knowledge of metabolism, exercise, sleep, and the vital systems that keep you alive and functioning.
Q1. What is BMI (Body Mass Index)?
✅ Answer: A measure of body fat based on height and weight: BMI = weight (kg) ÷ height² (m²)
BMI categories: Underweight (<18.5), Normal (18.5–24.9), Overweight (25–29.9), Obese (≥30). For Asians, the WHO recommends lower thresholds — overweight starts at 23 and obesity at 25. BMI has limitations: it does not distinguish between muscle and fat, so a muscular athlete may have a "high" BMI despite low body fat.
Q2. How many hours of sleep do adults need per night?
✅ Answer: 7–9 hours per night for adults aged 18–64
The National Sleep Foundation recommends 7–9 hours for adults. Consistently sleeping less than 6 hours increases risk of heart disease, obesity, diabetes, depression, and even early death by 12%. Sleep is when the brain clears toxic waste products (via the glymphatic system), consolidates memories, and repairs tissues.
Q3. How many minutes of physical exercise per week does the WHO recommend for adults?
✅ Answer: At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week
The WHO also recommends muscle-strengthening activities on 2 or more days per week. Moderate activity includes brisk walking, cycling, and swimming. Vigorous activity includes running, HIIT, and competitive sports. Physical inactivity is the 4th leading risk factor for death globally, causing 3.2 million deaths annually.
Q4. What is metabolism?
✅ Answer: The set of chemical processes by which the body converts food into energy to sustain life
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest just to maintain vital functions like breathing, circulation, and cell production. BMR accounts for 60–75% of daily calorie expenditure. Factors that affect metabolism include age (it decreases ~2% per decade after 20), muscle mass, genetics, and thyroid function.
Q5. What is BMR (Basal Metabolic Rate)?
✅ Answer: The number of calories your body needs at complete rest to maintain basic life-sustaining functions
BMR accounts for 60–75% of daily calorie expenditure and includes breathing, blood circulation, cell production, and brain function. A typical adult's BMR is 1,200–1,800 calories/day. Factors affecting BMR include muscle mass (more muscle = higher BMR), age, sex, and thyroid hormones. Crash diets can lower BMR, making weight loss harder long-term.
Q6. What is the function of haemoglobin?
✅ Answer: To carry oxygen from the lungs to all body tissues and return carbon dioxide to the lungs for exhalation
Haemoglobin is an iron-containing protein in red blood cells. Normal haemoglobin levels: men (13.5–17.5 g/dL), women (12–15.5 g/dL). Low levels indicate anaemia. India has one of the highest anaemia rates in the world — over 50% of women and 30% of children are anaemic. Iron-rich foods and vitamin C (which enhances iron absorption) are essential.
Q7. What is the normal resting heart rate for adults?
✅ Answer: 60–100 beats per minute (BPM), with lower being generally healthier
Well-trained athletes may have resting heart rates of 40–60 BPM because their hearts are more efficient. A consistently elevated resting heart rate (above 100 BPM, called tachycardia) may indicate stress, dehydration, anaemia, or heart problems. Regular aerobic exercise is the best way to lower your resting heart rate over time.
Q8. What is the normal blood pressure reading?
✅ Answer: Less than 120/80 mmHg (systolic/diastolic)
Blood pressure readings: Normal (<120/80), Elevated (120–129/<80), High Stage 1 (130–139/80–89), High Stage 2 (≥140/≥90), Crisis (>180/>120). Hypertension is called the "silent killer" because it usually has no symptoms but increases the risk of heart attack, stroke, and kidney disease. One in four Indian adults has hypertension.
Round 3: Diet Strategies & Food Science
From intermittent fasting to the Mediterranean diet, this round explores the science behind popular eating patterns and the nutrients that fuel your body most effectively.
Q1. What is the recommended daily water intake for an average adult?
✅ Answer: Approximately 2–3 litres (8–12 glasses) depending on body weight, climate, and activity level
The "8 glasses a day" guideline is a useful approximation, but actual needs vary. The Institute of Medicine suggests 3.7L for men and 2.7L for women from all sources (including food). About 20% of daily water intake comes from food, especially fruits and vegetables like watermelon (92% water) and cucumber (96% water).
Q2. What is the difference between HDL and LDL cholesterol?
✅ Answer: HDL ("good" cholesterol) removes fat from arteries; LDL ("bad" cholesterol) deposits fat in arteries
HDL (High-Density Lipoprotein) acts like a cleanup crew, carrying cholesterol away from arteries back to the liver. LDL (Low-Density Lipoprotein) deposits cholesterol in artery walls, leading to plaque buildup and atherosclerosis. Ideal levels: LDL below 100 mg/dL, HDL above 60 mg/dL. Exercise raises HDL; saturated fat raises LDL.
Q3. What are probiotics?
✅ Answer: Live beneficial bacteria that support gut health and digestion
The human gut contains approximately 100 trillion bacteria (the "gut microbiome"). Probiotics help maintain a healthy balance of these bacteria. Natural sources include yogurt (curd), kefir, kimchi, sauerkraut, and fermented foods like idli and dosa batter. Studies link a healthy gut microbiome to improved immunity, mental health, and even weight management.
Q4. What is the glycaemic index (GI)?
✅ Answer: A ranking system (0–100) that measures how quickly a food raises blood sugar levels
Low GI foods (≤55) include whole grains, lentils, and most fruits — they release sugar slowly, providing sustained energy. High GI foods (≥70) include white bread, white rice, and sugary drinks — they spike blood sugar rapidly. Diabetics and weight-conscious individuals benefit from choosing low-GI foods. Basmati rice (GI ~58) is better than white rice (GI ~73).
Q5. What is intermittent fasting?
✅ Answer: An eating pattern that cycles between periods of fasting and eating, not a diet that specifies what foods to eat
Popular methods include 16:8 (fast 16 hours, eat within 8 hours), 5:2 (eat normally 5 days, restrict to 500–600 calories on 2 days), and alternate-day fasting. Research suggests intermittent fasting can aid weight loss, improve insulin sensitivity, reduce inflammation, and promote cellular repair (autophagy). However, it is not recommended for pregnant women, children, or people with eating disorders.
Q6. What is the DASH diet?
✅ Answer: Dietary Approaches to Stop Hypertension — a diet rich in fruits, vegetables, whole grains, and lean proteins, designed to lower blood pressure
The DASH diet was developed by the US National Institutes of Health. It emphasises potassium, calcium, and magnesium-rich foods while limiting sodium, red meat, and added sugars. Studies show DASH can lower blood pressure within 2 weeks and reduce heart disease risk by 20%. US News & World Report has ranked it among the best overall diets for over a decade.
Q7. What is the Mediterranean diet?
✅ Answer: A heart-healthy eating pattern based on traditional foods from countries bordering the Mediterranean Sea
The Mediterranean diet emphasises olive oil, fish, fruits, vegetables, whole grains, legumes, and nuts while limiting red meat and processed foods. It has been extensively studied and is associated with reduced risk of heart disease, stroke, type 2 diabetes, and Alzheimer's disease. UNESCO recognises it as an Intangible Cultural Heritage of Humanity.
Q8. What are omega-3 fatty acids?
✅ Answer: Essential polyunsaturated fats that reduce inflammation, support heart health, and are crucial for brain function
The three main omega-3s are ALA (plant-based: flaxseed, walnuts), EPA, and DHA (found in fatty fish: salmon, mackerel, sardines). Omega-3s reduce triglycerides, lower blood pressure, prevent blood clots, and support brain development. The Indian diet is typically high in omega-6 (from vegetable oils) but deficient in omega-3. Fish oil supplements can help bridge the gap.
Round 4: Diseases & Medical Knowledge
Prevention is better than cure. This round covers common diseases, risk factors, and the medical knowledge that empowers you to protect your health proactively.
Q1. What is cholesterol?
✅ Answer: A waxy, fat-like substance found in all cells of the body, essential for making hormones, vitamin D, and bile acids
There are two types: LDL ("bad" cholesterol) deposits fat in arteries, increasing heart disease risk. HDL ("good" cholesterol) removes fat from arteries. Total cholesterol should be below 200 mg/dL. Diet, exercise, genetics, and stress all affect cholesterol levels. Foods high in saturated fat and trans fat raise LDL levels.
Q2. What is the difference between Type 1 and Type 2 diabetes?
✅ Answer: Type 1 is an autoimmune condition where the body attacks insulin-producing cells; Type 2 is when the body becomes resistant to insulin or does not produce enough
Type 1 diabetes (5–10% of cases) usually develops in childhood and requires insulin injections for life. Type 2 (90–95% of cases) is largely preventable through diet, exercise, and weight management. India is called the "diabetes capital of the world" with over 100 million diabetics (2023), primarily Type 2.
Q3. What is the most common nutritional deficiency worldwide?
✅ Answer: Iron deficiency, affecting approximately 2 billion people globally
Iron is essential for making haemoglobin, which carries oxygen in red blood cells. Iron deficiency causes anaemia — symptoms include fatigue, weakness, pale skin, and shortness of breath. Women of reproductive age are most affected due to menstruation. Iron-rich foods include red meat, spinach, lentils (dal), and fortified cereals.
Q4. What vitamin deficiency causes scurvy?
✅ Answer: Vitamin C deficiency
Scurvy was historically common among sailors who lacked fresh fruits and vegetables on long voyages. Symptoms include bleeding gums, loose teeth, fatigue, and poor wound healing. In 1747, Scottish physician James Lind proved that citrus fruits (lemons, oranges) cured scurvy — one of the first clinical trials in medical history. The daily requirement is 65–90mg of vitamin C.
Q5. What causes kidney stones?
✅ Answer: Hard mineral deposits (usually calcium oxalate) that form in the kidneys when urine becomes concentrated
Kidney stones affect about 12% of Indians, with higher rates in Rajasthan, Gujarat, and Punjab ("stone belt"). Risk factors include dehydration (the #1 cause), high-sodium diets, excess animal protein, and genetic predisposition. Prevention: drink 2.5–3 litres of water daily, limit salt and animal protein, and consume adequate calcium from food (ironically, dietary calcium reduces stone risk).
Q6. What is the difference between a food allergy and food intolerance?
✅ Answer: A food allergy triggers an immune system response and can be life-threatening; food intolerance causes digestive discomfort but is not immune-mediated
Food allergies involve the immune system producing antibodies (IgE) against specific proteins, causing reactions from hives to anaphylaxis. Common allergens: peanuts, tree nuts, shellfish, milk, eggs. Food intolerance (e.g., lactose intolerance) is a digestive issue — the body lacks the enzyme to properly process a food. Lactose intolerance affects approximately 70% of Indians.
Q7. What is PCOD/PCOS?
✅ Answer: Polycystic Ovary Syndrome — a hormonal disorder affecting women of reproductive age, causing irregular periods, excess androgens, and ovarian cysts
PCOS affects 1 in 5 Indian women. Symptoms include irregular or absent periods, acne, weight gain, hair thinning, and difficulty conceiving. It is the most common cause of female infertility. PCOS increases the risk of type 2 diabetes, heart disease, and depression. Management includes lifestyle changes (diet, exercise), hormonal treatments, and metformin.
Q8. What is the difference between a virus and bacteria?
✅ Answer: Bacteria are living single-celled organisms; viruses are non-living particles that need a host cell to reproduce
Bacteria can be beneficial (gut bacteria, probiotics) or harmful (causing TB, cholera). Antibiotics kill bacteria but NOT viruses. Viruses (causing flu, COVID-19, HIV) hijack host cells to replicate. Misusing antibiotics for viral infections contributes to antibiotic resistance — one of the world's biggest health threats, according to the WHO.
Round 5: Mental Health & Holistic Wellness
Health is more than physical — it encompasses mental, emotional, and social well-being. This round explores stress, hormones, gut-brain connections, and the WHO's holistic vision of health.
Q1. What are antioxidants?
✅ Answer: Molecules that protect cells from damage caused by free radicals (unstable molecules that can harm cells)
Free radicals are produced naturally during metabolism and by external factors like pollution, UV radiation, and smoking. When free radicals outnumber antioxidants, it causes "oxidative stress," which contributes to ageing, cancer, and heart disease. Key antioxidants include vitamins C and E, beta-carotene, and selenium. Foods rich in antioxidants include berries, dark chocolate, green tea, and turmeric.
Q2. What mineral is essential for building strong bones and teeth?
✅ Answer: Calcium
Calcium is the most abundant mineral in the body, with 99% stored in bones and teeth. Adults need 1,000mg daily (1,200mg for women over 50). Dairy products are the richest source (1 cup of milk = ~300mg). Other sources include ragi (finger millet), sesame seeds, broccoli, and fortified foods. Vitamin D is essential for calcium absorption.
Q3. What is cortisol?
✅ Answer: The body's primary stress hormone, produced by the adrenal glands
Cortisol is essential for the "fight or flight" response — it increases blood sugar, suppresses the immune system, and redirects energy to muscles. Chronic stress keeps cortisol elevated, leading to weight gain (especially belly fat), sleep problems, weakened immunity, anxiety, and depression. Yoga, meditation, adequate sleep, and regular exercise help regulate cortisol levels.
Q4. What is the WHO definition of health?
✅ Answer: "A state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity"
This definition was established in 1948 and remains unchanged. It emphasises that health is more than just being free from illness — it encompasses mental wellness, social connections, and overall quality of life. The WHO also promotes Universal Health Coverage, the idea that everyone should have access to essential health services without financial hardship.
Q5. What is serotonin?
✅ Answer: A neurotransmitter that regulates mood, sleep, appetite, and digestion — often called the "happy chemical"
About 95% of serotonin is produced in the gut, not the brain, which is why gut health affects mood. Low serotonin levels are linked to depression and anxiety. Exercise, sunlight exposure, and foods rich in tryptophan (turkey, eggs, cheese, nuts) help boost serotonin naturally. Many antidepressants (SSRIs) work by increasing serotonin levels in the brain.
Q6. How many calories does 1 gram of alcohol provide?
✅ Answer: 7 calories per gram (almost as much as fat at 9 cal/g)
Alcohol is the "hidden calorie bomb." A single peg of whisky (30ml) has about 70 calories; a pint of beer has 150–200 calories. These are "empty calories" — they provide energy but no vitamins, minerals, or other nutrients. Heavy drinking is linked to liver disease, weight gain, cancer, and cardiovascular problems.
Q7. What is the function of the liver?
✅ Answer: The body's largest internal organ, responsible for over 500 functions including detoxification, bile production, and nutrient processing
The liver filters blood, produces bile for fat digestion, stores vitamins and minerals, metabolises drugs and alcohol, produces blood-clotting proteins, and regulates blood sugar. It is the only organ that can regenerate — even if 75% is removed, it can grow back to full size within weeks. Fatty liver disease (NAFLD) affects up to 30% of Indians.
Practical Health Tips
- Drink water before you feel thirsty — By the time you feel thirst, you are already mildly dehydrated. Keep a water bottle at your desk.
- Eat the rainbow — Different coloured fruits and vegetables contain different antioxidants, vitamins, and minerals. Aim for 5 servings daily.
- Move every 60 minutes — Prolonged sitting is as harmful as smoking. A 5-minute walk every hour reduces health risks significantly.
- Prioritise sleep like medicine — 7–9 hours of quality sleep is non-negotiable. No amount of exercise or diet can compensate for chronic sleep deprivation.
- Read nutrition labels — Pay attention to serving size, added sugar, sodium, and trans fat. The ingredient list tells you what you are actually eating.
Frequently Asked Questions
❓ How many glasses of water should you drink per day?
✅ The commonly cited "8 glasses a day" (about 2 litres) is a general guideline. Actual needs vary based on body weight, activity level, climate, and diet. The Institute of Medicine recommends about 3.7 litres for men and 2.7 litres for women from all beverages and food combined.
❓ What is the recommended daily calorie intake?
✅ The average adult needs approximately 2,000 calories per day for women and 2,500 for men, though this varies significantly based on age, height, weight, activity level, and metabolic rate. Athletes and physically active individuals may need 3,000–4,000+ calories daily.
❓ How much sleep do adults need per night?
✅ The National Sleep Foundation recommends 7–9 hours of sleep per night for adults aged 18–64. Consistently getting less than 7 hours is associated with increased risk of obesity, heart disease, diabetes, depression, and impaired cognitive function.
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