Types of Vitamins and Minerals - INI

[item.vitamin-a]
code=V-A
slug=vitamin-a
name=Vitamin A
description=A fat-soluble vitamin important for vision maintenance and skin/mucous membrane health.
category=fat-soluble
deficiencySymptoms=["Night blindness","Dry skin","Decreased immunity"]
foodSources=["Liver","Eel","Egg yolk","Green and yellow vegetables","Carrots"]

[item.vitamin-d]
code=V-D
slug=vitamin-d
name=Vitamin D
description=A fat-soluble vitamin involved in promoting calcium and phosphorus absorption and bone formation.
category=fat-soluble
deficiencySymptoms=["Osteoporosis","Rickets","Bone fragility"]
foodSources=["Salmon","Mushrooms","Sardines","Pacific saury","Eggs","Tuna"]

[item.vitamin-e]
code=V-E
slug=vitamin-e
name=Vitamin E
description=A fat-soluble vitamin with antioxidant properties that protects cell membranes.
category=fat-soluble
deficiencySymptoms=["Cold sensitivity","Increased arteriosclerosis risk","Infertility"]
foodSources=["Nuts","Vegetable oils","Pumpkin","Eel","Millet dumplings","Avocado"]

[item.vitamin-k]
code=V-K
slug=vitamin-k
name=Vitamin K
description=A fat-soluble vitamin involved in activating blood clotting factors and regulating bone formation.
category=fat-soluble
deficiencySymptoms=["Bleeding tendency","Osteoporosis","Increased fracture risk"]
foodSources=["Natto","Seaweed","Green leafy vegetables","Spinach","Broccoli"]

[item.vitamin-b1]
code=V-B1
slug=vitamin-b1
name=Vitamin B1 (Thiamine)
description=A water-soluble vitamin important for carbohydrate metabolism and nerve function maintenance.
category=water-soluble
deficiencySymptoms=["Beriberi","Fatigue","Loss of appetite","Nerve damage"]
foodSources=["Pork","Eel","Brown rice","Legumes","Peanuts"]

[item.vitamin-b2]
code=V-B2
slug=vitamin-b2
name=Vitamin B2 (Riboflavin)
description=A water-soluble vitamin involved in energy metabolism and maintaining skin and mucous membrane health.
category=water-soluble
deficiencySymptoms=["Mouth ulcers","Dermatitis","Angular cheilitis","Eye redness"]
foodSources=["Liver","Cheese","Mackerel","Eggs","Natto","Spinach"]

[item.vitamin-b6]
code=V-B6
slug=vitamin-b6
name=Vitamin B6
description=A water-soluble vitamin involved in amino acid metabolism and nerve function.
category=water-soluble
deficiencySymptoms=["Anemia","Dermatitis","Nerve damage","Depression symptoms"]
foodSources=["Garlic","Tuna","Chicken","Bananas","Liver","Bonito"]

[item.vitamin-b12]
code=V-B12
slug=vitamin-b12
name=Vitamin B12
description=An essential water-soluble vitamin for red blood cell formation and nerve function maintenance.
category=water-soluble
deficiencySymptoms=["Pernicious anemia","Numbness in hands and feet","Memory decline","Fatigue"]
foodSources=["Shellfish","Liver","Fish","Egg yolk","Meat"]

[item.niacin]
code=V-NI
slug=niacin
name=Niacin (Vitamin B3)
description=A water-soluble vitamin involved in energy production and skin and mucous membrane health.
category=water-soluble
deficiencySymptoms=["Dermatitis","Diarrhea","Dementia","Digestive disorders"]
foodSources=["Meat","Fish","Peanuts","Liver","Brown rice"]

[item.pantothenic-acid]
code=V-PA
slug=pantothenic-acid
name=Pantothenic Acid (Vitamin B5)
description=A water-soluble vitamin that serves as material for coenzymes and is involved in overall metabolism.
category=water-soluble
deficiencySymptoms=["Fatigue","Decreased immune function","Dermatitis","Hair loss"]
foodSources=["Liver","Chicken breast","Natto","Avocado","Eggs","Yeast"]

[item.folic-acid]
code=V-FO
slug=folic-acid
name=Folic Acid (Vitamin B9)
description=A water-soluble vitamin important for DNA and RNA synthesis and fetal development support.
category=water-soluble
deficiencySymptoms=["Megaloblastic anemia","Fetal developmental abnormalities","Glossitis","Diarrhea"]
foodSources=["Liver","Green leafy vegetables","Broccoli","Natto","Oranges"]

[item.biotin]
code=V-BI
slug=biotin
name=Biotin (Vitamin B7)
description=A water-soluble vitamin involved in skin and hair health and metabolic assistance.
category=water-soluble
deficiencySymptoms=["Hair loss","Dermatitis","Conjunctivitis","Neurological symptoms"]
foodSources=["Liver","Eggs","Nuts","Mushrooms","Soybeans"]

[item.vitamin-c]
code=V-C
slug=vitamin-c
name=Vitamin C
description=An important water-soluble vitamin for antioxidant effects, collagen synthesis, and iron absorption promotion.
category=water-soluble
deficiencySymptoms=["Scurvy","Decreased immunity","Skin problems","Bleeding gums"]
foodSources=["Paprika","Broccoli","Citrus fruits","Kiwi","Strawberries","Lemons"]

[item.calcium]
code=M-CA
slug=calcium
name=Calcium
description=An essential macromineral for bone and tooth formation, nerve transmission, and muscle contraction.
category=macromineral
deficiencySymptoms=["Osteoporosis","Fractures","Muscle cramps","Tooth fragility"]
foodSources=["Dairy products","Small fish","Soy products","Green leafy vegetables","Almonds"]

[item.phosphorus]
code=M-P
slug=phosphorus
name=Phosphorus
description=A macromineral involved in bone and tooth structure and energy metabolism.
category=macromineral
deficiencySymptoms=["Bone fragility","Muscle weakness","Loss of appetite","Growth disorders"]
foodSources=["Meat","Fish","Dairy products","Legumes","Nuts"]

[item.potassium]
code=M-K
slug=potassium
name=Potassium
description=A macromineral involved in blood pressure regulation, diuretic effects, and fluid balance.
category=macromineral
deficiencySymptoms=["High blood pressure","Swelling","Muscle weakness","Arrhythmia"]
foodSources=["Bananas","Potatoes","Avocado","Spinach","Fish"]

[item.sodium]
code=M-NA
slug=sodium
name=Sodium
description=A macromineral involved in fluid balance and nerve and muscle function.
category=macromineral
deficiencySymptoms=["Low blood pressure","Dehydration symptoms","Muscle cramps","Fatigue"]
foodSources=["Salt","Soy sauce","Miso","Pickled foods","Processed foods"]

[item.magnesium]
code=M-MG
slug=magnesium
name=Magnesium
description=A macromineral involved as an enzyme cofactor and in maintaining bone and muscle function.
category=macromineral
deficiencySymptoms=["Muscle cramps","Insomnia","Fatigue","Arrhythmia"]
foodSources=["Seaweed","Nuts","Whole grains","Legumes","Bananas"]

[item.chlorine]
code=M-CL
slug=chlorine
name=Chlorine (Chloride)
description=A macromineral involved as a component of stomach acid and regulating fluid balance.
category=macromineral
deficiencySymptoms=["Indigestion","Growth disorders","Dehydration symptoms"]
foodSources=["Salt","Seaweed","Tomatoes","Lettuce","Olives"]

[item.sulfur]
code=M-S
slug=sulfur
name=Sulfur
description=A macromineral involved in skin and hair health, obtained through essential amino acids.
category=macromineral
deficiencySymptoms=["Skin problems","Hair quality decline","Nail fragility"]
foodSources=["Meat","Fish","Eggs","Dairy products","Legumes","Onions","Garlic"]

[item.iron]
code=M-FE
slug=iron
name=Iron
description=An important trace mineral that becomes material for hemoglobin and helps prevent anemia.
category=trace-mineral
deficiencySymptoms=["Anemia","Fatigue","Decreased immunity","Decreased concentration"]
foodSources=["Liver","Red meat","Spinach","Soybeans","Clams","Hamaguri clams"]

[item.zinc]
code=M-ZN
slug=zinc
name=Zinc
description=An important trace mineral for maintaining taste, immune, and reproductive functions.
category=trace-mineral
deficiencySymptoms=["Taste disorder","Dermatitis","Loss of appetite","Decreased immune function","Growth delay"]
foodSources=["Oysters","Meat","Nuts","Legumes","Cheese","Brown rice"]

[item.copper]
code=M-CU
slug=copper
name=Copper
description=A trace mineral involved in blood formation and antioxidant effects.
category=trace-mineral
deficiencySymptoms=["Anemia","Bone abnormalities","Decreased immune function","Nerve damage"]
foodSources=["Liver","Shellfish","Nuts","Legumes","Chocolate"]

[item.manganese]
code=M-MN
slug=manganese
name=Manganese
description=A trace mineral involved in bone formation and enzyme activation.
category=trace-mineral
deficiencySymptoms=["Bone fragility","Growth disorders","Skin problems"]
foodSources=["Whole grains","Nuts","Legumes","Tea","Leafy vegetables"]

[item.iodine]
code=M-I
slug=iodine
name=Iodine
description=A trace mineral that becomes material for thyroid hormones.
category=trace-mineral
deficiencySymptoms=["Goiter","Decreased metabolism","Growth disorders","Cretinism"]
foodSources=["Seaweed","Fish","Shellfish","Iodized salt"]

[item.selenium]
code=M-SE
slug=selenium
name=Selenium
description=A trace mineral with strong antioxidant effects.
category=trace-mineral
deficiencySymptoms=["Decreased immune function","Hypothyroidism","Cardiomyopathy"]
foodSources=["Fish","Meat","Nuts (Brazil nuts)","Eggs","Whole grains"]

[item.molybdenum]
code=M-MO
slug=molybdenum
name=Molybdenum
description=A trace mineral involved in metabolism as an enzyme cofactor.
category=trace-mineral
deficiencySymptoms=["Protein metabolism disorders","Nervous system problems","Abnormal heart rate"]
foodSources=["Legumes","Grains","Nuts","Liver","Dairy products"]

[item.cobalt]
code=M-CO
slug=cobalt
name=Cobalt
description=A trace mineral that becomes a component of vitamin B12.
category=trace-mineral
deficiencySymptoms=["Vitamin B12 deficiency symptoms","Anemia","Nerve damage"]
foodSources=["Meat","Fish","Shellfish","Eggs","Dairy products"]

[item.chromium]
code=M-CR
slug=chromium
name=Chromium
description=A trace mineral that helps glucose metabolism and contributes to diabetes prevention.
category=trace-mineral
deficiencySymptoms=["Abnormal blood sugar levels","Lipid metabolism disorders","Weight loss"]
foodSources=["Meat","Whole grains","Broccoli","Nuts","Mushrooms"]