Types of Vitamins and Minerals - JSON

[
  {
    "code": "V-A",
    "slug": "vitamin-a",
    "category": "fat-soluble",
    "name": "Vitamin A",
    "description": "A fat-soluble vitamin important for vision maintenance and skin/mucous membrane health.",
    "foodSources": [
      "Liver",
      "Eel",
      "Egg yolk",
      "Green and yellow vegetables",
      "Carrots"
    ],
    "deficiencySymptoms": [
      "Night blindness",
      "Dry skin",
      "Decreased immunity"
    ]
  },
  {
    "code": "V-D",
    "slug": "vitamin-d",
    "category": "fat-soluble",
    "name": "Vitamin D",
    "description": "A fat-soluble vitamin involved in promoting calcium and phosphorus absorption and bone formation.",
    "foodSources": [
      "Salmon",
      "Mushrooms",
      "Sardines",
      "Pacific saury",
      "Eggs",
      "Tuna"
    ],
    "deficiencySymptoms": [
      "Osteoporosis",
      "Rickets",
      "Bone fragility"
    ]
  },
  {
    "code": "V-E",
    "slug": "vitamin-e",
    "category": "fat-soluble",
    "name": "Vitamin E",
    "description": "A fat-soluble vitamin with antioxidant properties that protects cell membranes.",
    "foodSources": [
      "Nuts",
      "Vegetable oils",
      "Pumpkin",
      "Eel",
      "Millet dumplings",
      "Avocado"
    ],
    "deficiencySymptoms": [
      "Cold sensitivity",
      "Increased arteriosclerosis risk",
      "Infertility"
    ]
  },
  {
    "code": "V-K",
    "slug": "vitamin-k",
    "category": "fat-soluble",
    "name": "Vitamin K",
    "description": "A fat-soluble vitamin involved in activating blood clotting factors and regulating bone formation.",
    "foodSources": [
      "Natto",
      "Seaweed",
      "Green leafy vegetables",
      "Spinach",
      "Broccoli"
    ],
    "deficiencySymptoms": [
      "Bleeding tendency",
      "Osteoporosis",
      "Increased fracture risk"
    ]
  },
  {
    "code": "V-B1",
    "slug": "vitamin-b1",
    "category": "water-soluble",
    "name": "Vitamin B1 (Thiamine)",
    "description": "A water-soluble vitamin important for carbohydrate metabolism and nerve function maintenance.",
    "foodSources": [
      "Pork",
      "Eel",
      "Brown rice",
      "Legumes",
      "Peanuts"
    ],
    "deficiencySymptoms": [
      "Beriberi",
      "Fatigue",
      "Loss of appetite",
      "Nerve damage"
    ]
  },
  {
    "code": "V-B2",
    "slug": "vitamin-b2",
    "category": "water-soluble",
    "name": "Vitamin B2 (Riboflavin)",
    "description": "A water-soluble vitamin involved in energy metabolism and maintaining skin and mucous membrane health.",
    "foodSources": [
      "Liver",
      "Cheese",
      "Mackerel",
      "Eggs",
      "Natto",
      "Spinach"
    ],
    "deficiencySymptoms": [
      "Mouth ulcers",
      "Dermatitis",
      "Angular cheilitis",
      "Eye redness"
    ]
  },
  {
    "code": "V-B6",
    "slug": "vitamin-b6",
    "category": "water-soluble",
    "name": "Vitamin B6",
    "description": "A water-soluble vitamin involved in amino acid metabolism and nerve function.",
    "foodSources": [
      "Garlic",
      "Tuna",
      "Chicken",
      "Bananas",
      "Liver",
      "Bonito"
    ],
    "deficiencySymptoms": [
      "Anemia",
      "Dermatitis",
      "Nerve damage",
      "Depression symptoms"
    ]
  },
  {
    "code": "V-B12",
    "slug": "vitamin-b12",
    "category": "water-soluble",
    "name": "Vitamin B12",
    "description": "An essential water-soluble vitamin for red blood cell formation and nerve function maintenance.",
    "foodSources": [
      "Shellfish",
      "Liver",
      "Fish",
      "Egg yolk",
      "Meat"
    ],
    "deficiencySymptoms": [
      "Pernicious anemia",
      "Numbness in hands and feet",
      "Memory decline",
      "Fatigue"
    ]
  },
  {
    "code": "V-NI",
    "slug": "niacin",
    "category": "water-soluble",
    "name": "Niacin (Vitamin B3)",
    "description": "A water-soluble vitamin involved in energy production and skin and mucous membrane health.",
    "foodSources": [
      "Meat",
      "Fish",
      "Peanuts",
      "Liver",
      "Brown rice"
    ],
    "deficiencySymptoms": [
      "Dermatitis",
      "Diarrhea",
      "Dementia",
      "Digestive disorders"
    ]
  },
  {
    "code": "V-PA",
    "slug": "pantothenic-acid",
    "category": "water-soluble",
    "name": "Pantothenic Acid (Vitamin B5)",
    "description": "A water-soluble vitamin that serves as material for coenzymes and is involved in overall metabolism.",
    "foodSources": [
      "Liver",
      "Chicken breast",
      "Natto",
      "Avocado",
      "Eggs",
      "Yeast"
    ],
    "deficiencySymptoms": [
      "Fatigue",
      "Decreased immune function",
      "Dermatitis",
      "Hair loss"
    ]
  },
  {
    "code": "V-FO",
    "slug": "folic-acid",
    "category": "water-soluble",
    "name": "Folic Acid (Vitamin B9)",
    "description": "A water-soluble vitamin important for DNA and RNA synthesis and fetal development support.",
    "foodSources": [
      "Liver",
      "Green leafy vegetables",
      "Broccoli",
      "Natto",
      "Oranges"
    ],
    "deficiencySymptoms": [
      "Megaloblastic anemia",
      "Fetal developmental abnormalities",
      "Glossitis",
      "Diarrhea"
    ]
  },
  {
    "code": "V-BI",
    "slug": "biotin",
    "category": "water-soluble",
    "name": "Biotin (Vitamin B7)",
    "description": "A water-soluble vitamin involved in skin and hair health and metabolic assistance.",
    "foodSources": [
      "Liver",
      "Eggs",
      "Nuts",
      "Mushrooms",
      "Soybeans"
    ],
    "deficiencySymptoms": [
      "Hair loss",
      "Dermatitis",
      "Conjunctivitis",
      "Neurological symptoms"
    ]
  },
  {
    "code": "V-C",
    "slug": "vitamin-c",
    "category": "water-soluble",
    "name": "Vitamin C",
    "description": "An important water-soluble vitamin for antioxidant effects, collagen synthesis, and iron absorption promotion.",
    "foodSources": [
      "Paprika",
      "Broccoli",
      "Citrus fruits",
      "Kiwi",
      "Strawberries",
      "Lemons"
    ],
    "deficiencySymptoms": [
      "Scurvy",
      "Decreased immunity",
      "Skin problems",
      "Bleeding gums"
    ]
  },
  {
    "code": "M-CA",
    "slug": "calcium",
    "category": "macromineral",
    "name": "Calcium",
    "description": "An essential macromineral for bone and tooth formation, nerve transmission, and muscle contraction.",
    "foodSources": [
      "Dairy products",
      "Small fish",
      "Soy products",
      "Green leafy vegetables",
      "Almonds"
    ],
    "deficiencySymptoms": [
      "Osteoporosis",
      "Fractures",
      "Muscle cramps",
      "Tooth fragility"
    ]
  },
  {
    "code": "M-P",
    "slug": "phosphorus",
    "category": "macromineral",
    "name": "Phosphorus",
    "description": "A macromineral involved in bone and tooth structure and energy metabolism.",
    "foodSources": [
      "Meat",
      "Fish",
      "Dairy products",
      "Legumes",
      "Nuts"
    ],
    "deficiencySymptoms": [
      "Bone fragility",
      "Muscle weakness",
      "Loss of appetite",
      "Growth disorders"
    ]
  },
  {
    "code": "M-K",
    "slug": "potassium",
    "category": "macromineral",
    "name": "Potassium",
    "description": "A macromineral involved in blood pressure regulation, diuretic effects, and fluid balance.",
    "foodSources": [
      "Bananas",
      "Potatoes",
      "Avocado",
      "Spinach",
      "Fish"
    ],
    "deficiencySymptoms": [
      "High blood pressure",
      "Swelling",
      "Muscle weakness",
      "Arrhythmia"
    ]
  },
  {
    "code": "M-NA",
    "slug": "sodium",
    "category": "macromineral",
    "name": "Sodium",
    "description": "A macromineral involved in fluid balance and nerve and muscle function.",
    "foodSources": [
      "Salt",
      "Soy sauce",
      "Miso",
      "Pickled foods",
      "Processed foods"
    ],
    "deficiencySymptoms": [
      "Low blood pressure",
      "Dehydration symptoms",
      "Muscle cramps",
      "Fatigue"
    ]
  },
  {
    "code": "M-MG",
    "slug": "magnesium",
    "category": "macromineral",
    "name": "Magnesium",
    "description": "A macromineral involved as an enzyme cofactor and in maintaining bone and muscle function.",
    "foodSources": [
      "Seaweed",
      "Nuts",
      "Whole grains",
      "Legumes",
      "Bananas"
    ],
    "deficiencySymptoms": [
      "Muscle cramps",
      "Insomnia",
      "Fatigue",
      "Arrhythmia"
    ]
  },
  {
    "code": "M-CL",
    "slug": "chlorine",
    "category": "macromineral",
    "name": "Chlorine (Chloride)",
    "description": "A macromineral involved as a component of stomach acid and regulating fluid balance.",
    "foodSources": [
      "Salt",
      "Seaweed",
      "Tomatoes",
      "Lettuce",
      "Olives"
    ],
    "deficiencySymptoms": [
      "Indigestion",
      "Growth disorders",
      "Dehydration symptoms"
    ]
  },
  {
    "code": "M-S",
    "slug": "sulfur",
    "category": "macromineral",
    "name": "Sulfur",
    "description": "A macromineral involved in skin and hair health, obtained through essential amino acids.",
    "foodSources": [
      "Meat",
      "Fish",
      "Eggs",
      "Dairy products",
      "Legumes",
      "Onions",
      "Garlic"
    ],
    "deficiencySymptoms": [
      "Skin problems",
      "Hair quality decline",
      "Nail fragility"
    ]
  },
  {
    "code": "M-FE",
    "slug": "iron",
    "category": "trace-mineral",
    "name": "Iron",
    "description": "An important trace mineral that becomes material for hemoglobin and helps prevent anemia.",
    "foodSources": [
      "Liver",
      "Red meat",
      "Spinach",
      "Soybeans",
      "Clams",
      "Hamaguri clams"
    ],
    "deficiencySymptoms": [
      "Anemia",
      "Fatigue",
      "Decreased immunity",
      "Decreased concentration"
    ]
  },
  {
    "code": "M-ZN",
    "slug": "zinc",
    "category": "trace-mineral",
    "name": "Zinc",
    "description": "An important trace mineral for maintaining taste, immune, and reproductive functions.",
    "foodSources": [
      "Oysters",
      "Meat",
      "Nuts",
      "Legumes",
      "Cheese",
      "Brown rice"
    ],
    "deficiencySymptoms": [
      "Taste disorder",
      "Dermatitis",
      "Loss of appetite",
      "Decreased immune function",
      "Growth delay"
    ]
  },
  {
    "code": "M-CU",
    "slug": "copper",
    "category": "trace-mineral",
    "name": "Copper",
    "description": "A trace mineral involved in blood formation and antioxidant effects.",
    "foodSources": [
      "Liver",
      "Shellfish",
      "Nuts",
      "Legumes",
      "Chocolate"
    ],
    "deficiencySymptoms": [
      "Anemia",
      "Bone abnormalities",
      "Decreased immune function",
      "Nerve damage"
    ]
  },
  {
    "code": "M-MN",
    "slug": "manganese",
    "category": "trace-mineral",
    "name": "Manganese",
    "description": "A trace mineral involved in bone formation and enzyme activation.",
    "foodSources": [
      "Whole grains",
      "Nuts",
      "Legumes",
      "Tea",
      "Leafy vegetables"
    ],
    "deficiencySymptoms": [
      "Bone fragility",
      "Growth disorders",
      "Skin problems"
    ]
  },
  {
    "code": "M-I",
    "slug": "iodine",
    "category": "trace-mineral",
    "name": "Iodine",
    "description": "A trace mineral that becomes material for thyroid hormones.",
    "foodSources": [
      "Seaweed",
      "Fish",
      "Shellfish",
      "Iodized salt"
    ],
    "deficiencySymptoms": [
      "Goiter",
      "Decreased metabolism",
      "Growth disorders",
      "Cretinism"
    ]
  },
  {
    "code": "M-SE",
    "slug": "selenium",
    "category": "trace-mineral",
    "name": "Selenium",
    "description": "A trace mineral with strong antioxidant effects.",
    "foodSources": [
      "Fish",
      "Meat",
      "Nuts (Brazil nuts)",
      "Eggs",
      "Whole grains"
    ],
    "deficiencySymptoms": [
      "Decreased immune function",
      "Hypothyroidism",
      "Cardiomyopathy"
    ]
  },
  {
    "code": "M-MO",
    "slug": "molybdenum",
    "category": "trace-mineral",
    "name": "Molybdenum",
    "description": "A trace mineral involved in metabolism as an enzyme cofactor.",
    "foodSources": [
      "Legumes",
      "Grains",
      "Nuts",
      "Liver",
      "Dairy products"
    ],
    "deficiencySymptoms": [
      "Protein metabolism disorders",
      "Nervous system problems",
      "Abnormal heart rate"
    ]
  },
  {
    "code": "M-CO",
    "slug": "cobalt",
    "category": "trace-mineral",
    "name": "Cobalt",
    "description": "A trace mineral that becomes a component of vitamin B12.",
    "foodSources": [
      "Meat",
      "Fish",
      "Shellfish",
      "Eggs",
      "Dairy products"
    ],
    "deficiencySymptoms": [
      "Vitamin B12 deficiency symptoms",
      "Anemia",
      "Nerve damage"
    ]
  },
  {
    "code": "M-CR",
    "slug": "chromium",
    "category": "trace-mineral",
    "name": "Chromium",
    "description": "A trace mineral that helps glucose metabolism and contributes to diabetes prevention.",
    "foodSources": [
      "Meat",
      "Whole grains",
      "Broccoli",
      "Nuts",
      "Mushrooms"
    ],
    "deficiencySymptoms": [
      "Abnormal blood sugar levels",
      "Lipid metabolism disorders",
      "Weight loss"
    ]
  }
]