Sure! Here are three functions for both vitamins and minerals:
Vitamins:
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Vitamin C (Ascorbic Acid):
- Antioxidant: Protects cells from damage by free radicals.
- Collagen Synthesis: Essential for the formation of collagen, which is important for skin, ligaments, and blood vessels.
- Immune Function: Supports the immune system and helps in the absorption of iron from plant-based foods.
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Vitamin D:
- Calcium Regulation: Helps the body absorb calcium, which is crucial for maintaining healthy bones and teeth.
- Immune Support: Enhances the pathogen-fighting effects of monocytes and macrophages - white blood cells that are critical to immune defense.
- Mood Regulation: May play a role in mood and may help prevent depression.
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Vitamin B12 (Cobalamin):
- Red Blood Cell Formation: Essential for the formation of red blood cells and preventing megaloblastic anemia.
- Nerve Health: Important for maintaining the health of nerve cells and supporting neurological function.
- DNA Synthesis: Plays a key role in DNA synthesis and regulation.
Minerals:
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Calcium:
- Bone Health: Vital for the development and maintenance of strong bones and teeth.
- Muscle Function: Necessary for muscle contraction and movement.
- Nerve Transmission: Plays a role in transmitting signals between nerve cells.
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Iron:
- Oxygen Transport: Crucial for the formation of hemoglobin, which carries oxygen in the blood.
- Energy Production: Involved in energy metabolism and the production of ATP (adenosine triphosphate).
- Immune Function: Supports the immune system by helping in the proliferation of immune cells.
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Magnesium:
- Energy Production: Involved in over 300 biochemical reactions, including ATP production.
- Muscle and Nerve Function: Plays a role in muscle contraction and relaxation as well as nerve transmission.
- Bone Health: Important for the structural development of bones and helps regulate calcium levels.
These vitamins and minerals play crucial roles in maintaining overall health and well-being.