ビタミン・ミネラルの種類 - INI

[item.vitamin-a]
code=V-A
slug=vitamin-a
name=ビタミンA
description=視機能維持、皮膚・粘膜の健康に重要な脂溶性ビタミンです。
category=fat-soluble
deficiencySymptoms=["夜盲症","皮膚の乾燥","免疫力低下"]
foodSources=["レバー","うなぎ","卵黄","緑黄色野菜","にんじん"]

[item.vitamin-d]
code=V-D
slug=vitamin-d
name=ビタミンD
description=カルシウム・リンの吸収促進、骨形成に関与する脂溶性ビタミンです。
category=fat-soluble
deficiencySymptoms=["骨粗鬆症","くる病","骨の脆弱化"]
foodSources=["さけ","きのこ類","いわし","さんま","卵","マグロ"]

[item.vitamin-e]
code=V-E
slug=vitamin-e
name=ビタミンE
description=抗酸化作用を持ち、細胞膜を保護する脂溶性ビタミンです。
category=fat-soluble
deficiencySymptoms=["冷え性","動脈硬化リスク増加","不妊症"]
foodSources=["ナッツ類","植物油","かぼちゃ","うなぎ","きびだんご","アボカド"]

[item.vitamin-k]
code=V-K
slug=vitamin-k
name=ビタミンK
description=血液凝固因子の活性化、骨形成調節に関与する脂溶性ビタミンです。
category=fat-soluble
deficiencySymptoms=["出血傾向","骨粗鬆症","骨折リスク増加"]
foodSources=["納豆","海藻類","緑葉野菜","ほうれん草","ブロッコリー"]

[item.vitamin-b1]
code=V-B1
slug=vitamin-b1
name=ビタミンB1（チアミン）
description=糖質代謝、神経機能維持に重要な水溶性ビタミンです。
category=water-soluble
deficiencySymptoms=["脚気","疲労","食欲不振","神経障害"]
foodSources=["豚肉","うなぎ","玄米","豆類","落花生"]

[item.vitamin-b2]
code=V-B2
slug=vitamin-b2
name=ビタミンB2（リボフラビン）
description=エネルギー代謝、皮膚・粘膜の健康維持に関与する水溶性ビタミンです。
category=water-soluble
deficiencySymptoms=["口内炎","皮膚炎","口角炎","目の充血"]
foodSources=["レバー","チーズ","さば","卵","納豆","ほうれん草"]

[item.vitamin-b6]
code=V-B6
slug=vitamin-b6
name=ビタミンB6
description=アミノ酸代謝、神経機能に関与する水溶性ビタミンです。
category=water-soluble
deficiencySymptoms=["貧血","皮膚炎","神経障害","うつ症状"]
foodSources=["にんにく","まぐろ","鶏肉","バナナ","レバー","かつお"]

[item.vitamin-b12]
code=V-B12
slug=vitamin-b12
name=ビタミンB12
description=赤血球形成、神経機能維持に不可欠な水溶性ビタミンです。
category=water-soluble
deficiencySymptoms=["悪性貧血","手足のしびれ","記憶力低下","疲労感"]
foodSources=["貝類","レバー","魚類","卵黄","肉類"]

[item.niacin]
code=V-NI
slug=niacin
name=ナイアシン（ビタミンB3）
description=エネルギー産生、皮膚・粘膜の健康に関与する水溶性ビタミンです。
category=water-soluble
deficiencySymptoms=["皮膚炎","下痢","認知症","消化障害"]
foodSources=["肉類","魚類","落花生","レバー","玄米"]

[item.pantothenic-acid]
code=V-PA
slug=pantothenic-acid
name=パントテン酸（ビタミンB5）
description=代謝全般、補酵素の材料となる水溶性ビタミンです。
category=water-soluble
deficiencySymptoms=["疲労","免疫機能低下","皮膚炎","脱毛"]
foodSources=["レバー","鶏むね肉","納豆","アボカド","卵","酵母"]

[item.folic-acid]
code=V-FO
slug=folic-acid
name=葉酸（ビタミンB9）
description=DNA・RNA合成、胎児発育サポートに重要な水溶性ビタミンです。
category=water-soluble
deficiencySymptoms=["巨赤芽球性貧血","胎児の発育異常","舌炎","下痢"]
foodSources=["レバー","緑葉野菜","ブロッコリー","納豆","オレンジ"]

[item.biotin]
code=V-BI
slug=biotin
name=ビオチン（ビタミンB7）
description=皮膚・髪の健康、代謝補助に関与する水溶性ビタミンです。
category=water-soluble
deficiencySymptoms=["脱毛","皮膚炎","結膜炎","神経症状"]
foodSources=["レバー","卵","ナッツ類","きのこ","大豆"]

[item.vitamin-c]
code=V-C
slug=vitamin-c
name=ビタミンC
description=抗酸化作用、コラーゲン合成、鉄吸収促進に重要な水溶性ビタミンです。
category=water-soluble
deficiencySymptoms=["壊血病","免疫力低下","肌荒れ","歯ぐきの出血"]
foodSources=["パプリカ","ブロッコリー","柑橘類","キウイ","いちご","レモン"]

[item.calcium]
code=M-CA
slug=calcium
name=カルシウム
description=骨や歯の形成、神経伝達、筋肉収縮に不可欠な多量ミネラルです。
category=macromineral
deficiencySymptoms=["骨粗鬆症","骨折","筋肉のけいれん","歯の脆弱化"]
foodSources=["乳製品","小魚","大豆製品","緑葉野菜","アーモンド"]

[item.phosphorus]
code=M-P
slug=phosphorus
name=リン
description=骨・歯の構成、エネルギー代謝に関与する多量ミネラルです。
category=macromineral
deficiencySymptoms=["骨の脆弱化","筋肉の無力感","食欲不振","成長障害"]
foodSources=["肉類","魚類","乳製品","豆類","ナッツ類"]

[item.potassium]
code=M-K
slug=potassium
name=カリウム
description=血圧調整、利尿作用、体液バランスに関与する多量ミネラルです。
category=macromineral
deficiencySymptoms=["高血圧","むくみ","筋肉の無力感","不整脈"]
foodSources=["バナナ","じゃがいも","アボカド","ほうれん草","魚類"]

[item.sodium]
code=M-NA
slug=sodium
name=ナトリウム
description=体液バランス、神経・筋肉機能に関与する多量ミネラルです。
category=macromineral
deficiencySymptoms=["低血圧","脱水症状","筋肉のけいれん","倦怠感"]
foodSources=["食塩","醤油","みそ","漬物","加工食品"]

[item.magnesium]
code=M-MG
slug=magnesium
name=マグネシウム
description=酵素の補助因子、骨や筋肉の機能維持に関与する多量ミネラルです。
category=macromineral
deficiencySymptoms=["筋肉のけいれん","不眠症","疲労","不整脈"]
foodSources=["海藻類","ナッツ類","全粒穀物","豆類","バナナ"]

[item.chlorine]
code=M-CL
slug=chlorine
name=塩素（クロール）
description=胃酸の構成成分、体液バランスの調整に関与する多量ミネラルです。
category=macromineral
deficiencySymptoms=["消化不良","成長障害","脱水症状"]
foodSources=["食塩","海藻類","トマト","レタス","オリーブ"]

[item.sulfur]
code=M-S
slug=sulfur
name=硫黄
description=皮膚や髪の健康に関与し、必須アミノ酸を通じて摂取する多量ミネラルです。
category=macromineral
deficiencySymptoms=["皮膚の問題","髪の質低下","爪の脆弱化"]
foodSources=["肉類","魚類","卵","乳製品","豆類","玉ねぎ","にんにく"]

[item.iron]
code=M-FE
slug=iron
name=鉄
description=ヘモグロビンの材料となり、貧血予防に重要な微量ミネラルです。
category=trace-mineral
deficiencySymptoms=["貧血","疲労感","免疫力低下","集中力低下"]
foodSources=["レバー","赤身肉","ほうれん草","大豆","あさり","はまぐり"]

[item.zinc]
code=M-ZN
slug=zinc
name=亜鉛
description=味覚・免疫・生殖機能の維持に重要な微量ミネラルです。
category=trace-mineral
deficiencySymptoms=["味覚障害","皮膚炎","食欲不振","免疫機能低下","成長遅延"]
foodSources=["牡蠣","肉類","ナッツ類","豆類","チーズ","玄米"]

[item.copper]
code=M-CU
slug=copper
name=銅
description=造血や抗酸化作用に関与する微量ミネラルです。
category=trace-mineral
deficiencySymptoms=["貧血","骨の異常","免疫機能低下","神経障害"]
foodSources=["レバー","貝類","ナッツ類","豆類","チョコレート"]

[item.manganese]
code=M-MN
slug=manganese
name=マンガン
description=骨の形成、酵素の活性化に関与する微量ミネラルです。
category=trace-mineral
deficiencySymptoms=["骨の脆弱化","成長障害","皮膚の問題"]
foodSources=["全粒穀物","ナッツ類","豆類","茶","葉野菜"]

[item.iodine]
code=M-I
slug=iodine
name=ヨウ素
description=甲状腺ホルモンの材料となる微量ミネラルです。
category=trace-mineral
deficiencySymptoms=["甲状腺腫","代謝低下","成長障害","克汀病"]
foodSources=["海藻類","魚類","貝類","ヨウ素添加塩"]

[item.selenium]
code=M-SE
slug=selenium
name=セレン
description=強力な抗酸化作用を持つ微量ミネラルです。
category=trace-mineral
deficiencySymptoms=["免疫機能低下","甲状腺機能低下","心筋症"]
foodSources=["魚類","肉類","ナッツ類（ブラジルナッツ）","卵","全粒穀物"]

[item.molybdenum]
code=M-MO
slug=molybdenum
name=モリブデン
description=酵素の補助因子として代謝に関与する微量ミネラルです。
category=trace-mineral
deficiencySymptoms=["タンパク質代謝障害","神経系の問題","心拍数異常"]
foodSources=["豆類","穀物","ナッツ類","レバー","乳製品"]

[item.cobalt]
code=M-CO
slug=cobalt
name=コバルト
description=ビタミンB12の構成要素となる微量ミネラルです。
category=trace-mineral
deficiencySymptoms=["ビタミンB12欠乏症状","貧血","神経障害"]
foodSources=["肉類","魚類","貝類","卵","乳製品"]

[item.chromium]
code=M-CR
slug=chromium
name=クロム
description=糖代謝を助け、糖尿病予防に寄与する微量ミネラルです。
category=trace-mineral
deficiencySymptoms=["血糖値の異常","脂質代謝障害","体重減少"]
foodSources=["肉類","全粒穀物","ブロッコリー","ナッツ類","キノコ"]