ビタミン・ミネラルの種類 - YAML

- code: "V-A"
  slug: "vitamin-a"
  category: "fat-soluble"
  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。"
  foodSources:
    - "レバー"
    - "うなぎ"
    - "卵黄"
    - "緑黄色野菜"
    - "にんじん"
  deficiencySymptoms:
    - "夜盲症"
    - "皮膚の乾燥"
    - "免疫力低下"
- code: "V-D"
  slug: "vitamin-d"
  category: "fat-soluble"
  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。"
  foodSources:
    - "さけ"
    - "きのこ類"
    - "いわし"
    - "さんま"
    - "卵"
    - "マグロ"
  deficiencySymptoms:
    - "骨粗鬆症"
    - "くる病"
    - "骨の脆弱化"
- code: "V-E"
  slug: "vitamin-e"
  category: "fat-soluble"
  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。"
  foodSources:
    - "ナッツ類"
    - "植物油"
    - "かぼちゃ"
    - "うなぎ"
    - "きびだんご"
    - "アボカド"
  deficiencySymptoms:
    - "冷え性"
    - "動脈硬化リスク増加"
    - "不妊症"
- code: "V-K"
  slug: "vitamin-k"
  category: "fat-soluble"
  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。"
  foodSources:
    - "納豆"
    - "海藻類"
    - "緑葉野菜"
    - "ほうれん草"
    - "ブロッコリー"
  deficiencySymptoms:
    - "出血傾向"
    - "骨粗鬆症"
    - "骨折リスク増加"
- code: "V-B1"
  slug: "vitamin-b1"
  category: "water-soluble"
  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。"
  foodSources:
    - "豚肉"
    - "うなぎ"
    - "玄米"
    - "豆類"
    - "落花生"
  deficiencySymptoms:
    - "脚気"
    - "疲労"
    - "食欲不振"
    - "神経障害"
- code: "V-B2"
  slug: "vitamin-b2"
  category: "water-soluble"
  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。"
  foodSources:
    - "レバー"
    - "チーズ"
    - "さば"
    - "卵"
    - "納豆"
    - "ほうれん草"
  deficiencySymptoms:
    - "口内炎"
    - "皮膚炎"
    - "口角炎"
    - "目の充血"
- code: "V-B6"
  slug: "vitamin-b6"
  category: "water-soluble"
  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。"
  foodSources:
    - "にんにく"
    - "まぐろ"
    - "鶏肉"
    - "バナナ"
    - "レバー"
    - "かつお"
  deficiencySymptoms:
    - "貧血"
    - "皮膚炎"
    - "神経障害"
    - "うつ症状"
- code: "V-B12"
  slug: "vitamin-b12"
  category: "water-soluble"
  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。"
  foodSources:
    - "貝類"
    - "レバー"
    - "魚類"
    - "卵黄"
    - "肉類"
  deficiencySymptoms:
    - "悪性貧血"
    - "手足のしびれ"
    - "記憶力低下"
    - "疲労感"
- code: "V-NI"
  slug: "niacin"
  category: "water-soluble"
  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。"
  foodSources:
    - "肉類"
    - "魚類"
    - "落花生"
    - "レバー"
    - "玄米"
  deficiencySymptoms:
    - "皮膚炎"
    - "下痢"
    - "認知症"
    - "消化障害"
- code: "V-PA"
  slug: "pantothenic-acid"
  category: "water-soluble"
  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。"
  foodSources:
    - "レバー"
    - "鶏むね肉"
    - "納豆"
    - "アボカド"
    - "卵"
    - "酵母"
  deficiencySymptoms:
    - "疲労"
    - "免疫機能低下"
    - "皮膚炎"
    - "脱毛"
- code: "V-FO"
  slug: "folic-acid"
  category: "water-soluble"
  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。"
  foodSources:
    - "レバー"
    - "緑葉野菜"
    - "ブロッコリー"
    - "納豆"
    - "オレンジ"
  deficiencySymptoms:
    - "巨赤芽球性貧血"
    - "胎児の発育異常"
    - "舌炎"
    - "下痢"
- code: "V-BI"
  slug: "biotin"
  category: "water-soluble"
  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。"
  foodSources:
    - "レバー"
    - "卵"
    - "ナッツ類"
    - "きのこ"
    - "大豆"
  deficiencySymptoms:
    - "脱毛"
    - "皮膚炎"
    - "結膜炎"
    - "神経症状"
- code: "V-C"
  slug: "vitamin-c"
  category: "water-soluble"
  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。"
  foodSources:
    - "パプリカ"
    - "ブロッコリー"
    - "柑橘類"
    - "キウイ"
    - "いちご"
    - "レモン"
  deficiencySymptoms:
    - "壊血病"
    - "免疫力低下"
    - "肌荒れ"
    - "歯ぐきの出血"
- code: "M-CA"
  slug: "calcium"
  category: "macromineral"
  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。"
  foodSources:
    - "乳製品"
    - "小魚"
    - "大豆製品"
    - "緑葉野菜"
    - "アーモンド"
  deficiencySymptoms:
    - "骨粗鬆症"
    - "骨折"
    - "筋肉のけいれん"
    - "歯の脆弱化"
- code: "M-P"
  slug: "phosphorus"
  category: "macromineral"
  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。"
  foodSources:
    - "肉類"
    - "魚類"
    - "乳製品"
    - "豆類"
    - "ナッツ類"
  deficiencySymptoms:
    - "骨の脆弱化"
    - "筋肉の無力感"
    - "食欲不振"
    - "成長障害"
- code: "M-K"
  slug: "potassium"
  category: "macromineral"
  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。"
  foodSources:
    - "バナナ"
    - "じゃがいも"
    - "アボカド"
    - "ほうれん草"
    - "魚類"
  deficiencySymptoms:
    - "高血圧"
    - "むくみ"
    - "筋肉の無力感"
    - "不整脈"
- code: "M-NA"
  slug: "sodium"
  category: "macromineral"
  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。"
  foodSources:
    - "食塩"
    - "醤油"
    - "みそ"
    - "漬物"
    - "加工食品"
  deficiencySymptoms:
    - "低血圧"
    - "脱水症状"
    - "筋肉のけいれん"
    - "倦怠感"
- code: "M-MG"
  slug: "magnesium"
  category: "macromineral"
  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。"
  foodSources:
    - "海藻類"
    - "ナッツ類"
    - "全粒穀物"
    - "豆類"
    - "バナナ"
  deficiencySymptoms:
    - "筋肉のけいれん"
    - "不眠症"
    - "疲労"
    - "不整脈"
- code: "M-CL"
  slug: "chlorine"
  category: "macromineral"
  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。"
  foodSources:
    - "食塩"
    - "海藻類"
    - "トマト"
    - "レタス"
    - "オリーブ"
  deficiencySymptoms:
    - "消化不良"
    - "成長障害"
    - "脱水症状"
- code: "M-S"
  slug: "sulfur"
  category: "macromineral"
  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。"
  foodSources:
    - "肉類"
    - "魚類"
    - "卵"
    - "乳製品"
    - "豆類"
    - "玉ねぎ"
    - "にんにく"
  deficiencySymptoms:
    - "皮膚の問題"
    - "髪の質低下"
    - "爪の脆弱化"
- code: "M-FE"
  slug: "iron"
  category: "trace-mineral"
  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。"
  foodSources:
    - "レバー"
    - "赤身肉"
    - "ほうれん草"
    - "大豆"
    - "あさり"
    - "はまぐり"
  deficiencySymptoms:
    - "貧血"
    - "疲労感"
    - "免疫力低下"
    - "集中力低下"
- code: "M-ZN"
  slug: "zinc"
  category: "trace-mineral"
  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。"
  foodSources:
    - "牡蠣"
    - "肉類"
    - "ナッツ類"
    - "豆類"
    - "チーズ"
    - "玄米"
  deficiencySymptoms:
    - "味覚障害"
    - "皮膚炎"
    - "食欲不振"
    - "免疫機能低下"
    - "成長遅延"
- code: "M-CU"
  slug: "copper"
  category: "trace-mineral"
  name: "銅"
  description: "造血や抗酸化作用に関与する微量ミネラルです。"
  foodSources:
    - "レバー"
    - "貝類"
    - "ナッツ類"
    - "豆類"
    - "チョコレート"
  deficiencySymptoms:
    - "貧血"
    - "骨の異常"
    - "免疫機能低下"
    - "神経障害"
- code: "M-MN"
  slug: "manganese"
  category: "trace-mineral"
  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。"
  foodSources:
    - "全粒穀物"
    - "ナッツ類"
    - "豆類"
    - "茶"
    - "葉野菜"
  deficiencySymptoms:
    - "骨の脆弱化"
    - "成長障害"
    - "皮膚の問題"
- code: "M-I"
  slug: "iodine"
  category: "trace-mineral"
  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。"
  foodSources:
    - "海藻類"
    - "魚類"
    - "貝類"
    - "ヨウ素添加塩"
  deficiencySymptoms:
    - "甲状腺腫"
    - "代謝低下"
    - "成長障害"
    - "克汀病"
- code: "M-SE"
  slug: "selenium"
  category: "trace-mineral"
  name: "セレン"
  description: "強力な抗酸化作用を持つ微量ミネラルです。"
  foodSources:
    - "魚類"
    - "肉類"
    - "ナッツ類（ブラジルナッツ）"
    - "卵"
    - "全粒穀物"
  deficiencySymptoms:
    - "免疫機能低下"
    - "甲状腺機能低下"
    - "心筋症"
- code: "M-MO"
  slug: "molybdenum"
  category: "trace-mineral"
  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。"
  foodSources:
    - "豆類"
    - "穀物"
    - "ナッツ類"
    - "レバー"
    - "乳製品"
  deficiencySymptoms:
    - "タンパク質代謝障害"
    - "神経系の問題"
    - "心拍数異常"
- code: "M-CO"
  slug: "cobalt"
  category: "trace-mineral"
  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。"
  foodSources:
    - "肉類"
    - "魚類"
    - "貝類"
    - "卵"
    - "乳製品"
  deficiencySymptoms:
    - "ビタミンB12欠乏症状"
    - "貧血"
    - "神経障害"
- code: "M-CR"
  slug: "chromium"
  category: "trace-mineral"
  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。"
  foodSources:
    - "肉類"
    - "全粒穀物"
    - "ブロッコリー"
    - "ナッツ類"
    - "キノコ"
  deficiencySymptoms:
    - "血糖値の異常"
    - "脂質代謝障害"
    - "体重減少"