Blog | FoodStruct.com

Vitamin C — Benefits, Sources, Deficiency, and Daily Dosage

Vitamin C has potent antioxidant properties and is required for collagen, L-carnitine, adrenaline biosynthesis, dietary iron absorption, and scurvy treatment.

Arpi Gasparyan | Обновлено: Апрель 19, 2024

Medically reviewed by Victoria Mazmanyan

Potassium — Food Sources, Daily Intake, Deficiency Symptoms

Potassium is one of the most abundant electrolytes in the body, essential for muscle contraction, nerve transmission, and kidney function.

Victoria Mazmanyan | Обновлено: Апрель 14, 2024

Medically reviewed by Arpi Gasparyan

Folate (Folic Acid) — Health Impact, Deficiency, and Food Sources

The terms folate and folic acid are commonly used interchangeably. Folate is used to manage megaloblastic anemia and decrease the risk of neural tube defects.

Arpi Gasparyan | Обновлено: Апрель 11, 2024

Medically reviewed by Victoria Mazmanyan

Selenium — Sources, Health Benefits, Deficiency, and Side Effects

Selenium reduces inflammation and cancer risk and affects thyroid function. A daily intake of 50mg of selenium is necessary to maintain these functions.

Victoria Mazmanyan | Обновлено: Апрель 01, 2024

Medically reviewed by Arpi Gasparyan

Vitamin E — Health Benefits, Deficiency Symptoms, Side Effects

Vitamin E is a plant-derived vitamin with strong antioxidant activities, protecting cells and tissues against free radicals. Its primary form is alpha-tocopherol.

Arpi Gasparyan | Обновлено: Апрель 01, 2024

Medically reviewed by Victoria Mazmanyan

Vitamin B12 — Structure, Food Sources, Benefits, and Deficiency

Vitamin B12 is found in meat, fish, shellfish, and dairy; its deficiency is linked to megaloblastic anemia, impaired cognition, DNA synthesis, and methylation.

Arpi Gasparyan | Обновлено: Март 25, 2024

Medically reviewed by Igor Bussel

Copper — Health Benefits, Foods List, and Supplements

Copper is essential for anti-oxidation and iron absorption. It is a cofactor for many enzymes necessary for energy production and antioxidative reactions.

Jack Yacoubian | Обновлено: Март 25, 2024

Medically reviewed by Victoria Mazmanyan

Magnesium — Health Benefits, Food Sources, and Supplements

Despite being a micronutrient, magnesium is responsible for some of the most basic functions of the body. With a daily required value of 310-400mg, its deficiency can cause various symptoms.

Victoria Mazmanyan | Обновлено: Март 25, 2024

Medically reviewed by Arpi Gasparyan

Vitamin K — Health Benefits, Food Sources, Uses, & Dosage

Vitamin K is a fat-soluble vitamin abundant in leafy green vegetables. Vitamin K is required for hemostasis (blood clotting), bone metabolism, and heart health.

Arpi Gasparyan | Обновлено: Март 25, 2024

Medically reviewed by Victoria Mazmanyan

Vitamin D — Benefits, Sources, Deficiency & Overdose Symptoms

Vitamin D is a fat-soluble vitamin found in fatty fish and produced in the skin. Vitamin D deficiency causes rickets in children and osteoporosis in adults.

Arpi Gasparyan | Обновлено: Март 25, 2024

Medically reviewed by Victoria Mazmanyan

Vitamin B1 — Nutrition Sources, Health Benefits & Deficiency

Vitamin B1 is required for energy metabolism, CNS functioning, Krebs cycle, etc. Vitamin B1 deficiency, or beriberi, causes peripheral neuropathy and wasting.

Arpi Gasparyan | Обновлено: Март 25, 2024

Medically reviewed by Victoria Mazmanyan

Calcium — Food Sources, Health Benefits & Deficiency Symptoms

Calcium is required for healthy bones, teeth, and other functions. Changes in blood calcium levels may be mild to severe, leading to life-threatening conditions.

Jack Yacoubian | Обновлено: Март 25, 2024

Medically reviewed by Arpi Gasparyan

Iron — Health Benefits, Nutrition Sources, Deficiency Symptoms

Iron, vital for oxygen transport, energy, DNA, and immunity, is found in meat, legumes, and fortified cereals. Deficiency causes anemia, fatigue, and cognitive impairment.

Victoria Mazmanyan | Обновлено: Март 25, 2024

Medically reviewed by Arpi Gasparyan

Zinc — Benefits, Dietary Sources, Deficiency, and Supplements

Zinc is a trace element vital for immune function, wound healing, and more. Phytates from plant foods inhibit zinc absorption, while animal protein increases it.

Victoria Mazmanyan | Обновлено: Март 25, 2024

Medically reviewed by Arpi Gasparyan

Vitamin A — Nutrition Sources, Health Benefits, and Deficiency

Vitamin A is essential for vision and prevents night blindness. It also benefits age-related eye problems and measles but may increase lung and prostate cancer risks.

Arpi Gasparyan | Обновлено: Март 25, 2024

Medically reviewed by Victoria Mazmanyan

Батат glycemic index (GI)

Full research on glycemic index of батат that includes data from various sources.

Elen Khachatrian | Обновлено: Декабрь 15, 2023

Образование Nutrition & Microbiology at YSU

Творог glycemic index (GI)

Full research on glycemic index of творог that includes data from various sources.

Victoria Mazmanyan | Обновлено: Сентябрь 28, 2023

Medically reviewed by Jack Yacoubian

Апельсин glycemic index (GI)

Full research on glycemic index of апельсин that includes data from various sources.

Elen Khachatrian | Обновлено: Сентябрь 26, 2023

Образование Nutrition & Microbiology at YSU

Овсяная мука glycemic index (GI)

Full research on glycemic index of овсяная мука that includes data from various sources.

Victoria Mazmanyan | Обновлено: Сентябрь 26, 2023

Medically reviewed by Jack Yacoubian

Курятина glycemic index (GI)

Full research on glycemic index of курятина that includes data from various sources.

Victoria Mazmanyan | Обновлено: Сентябрь 26, 2023

Medically reviewed by Jack Yacoubian

Latest articles