{"id":8604,"date":"2026-10-28T16:28:47","date_gmt":"2026-10-28T10:58:47","guid":{"rendered":"https:\/\/higoodhealth.com\/india\/?p=8604"},"modified":"2026-10-28T16:28:47","modified_gmt":"2026-10-28T10:58:47","slug":"vitamin-requirements","status":"publish","type":"post","link":"https:\/\/higoodhealth.com\/india\/vitamin-requirements\/","title":{"rendered":"Vitamin Requirements Calculator | Calculators &#038; Tools | Part 2"},"content":{"rendered":"\n<div class=\"hghvit\" id=\"hghvit\">\n<style>\n.hghvit{--ink:#1d2733;--muted:#5b6673;--line:#dfe3ea;--acc:#1f6f5c;--acc-soft:#e3f1ec;--warn:#8a4b00;--warn-soft:#fff3e0;--red:#c0392b;--amb:#9a6a00;container-type:inline-size;container-name:hghvit;font-family:inherit;color:var(--ink);max-width:1040px;margin:1.5rem auto;border:1px solid #cfe5da;border-top:6px solid var(--acc);border-radius:16px;background:#fff;padding:18px 16px 16px;box-sizing:border-box;line-height:1.5;box-shadow:0 2px 12px rgba(31,111,92,.08)}\n.hghvit *,.hghlab 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#1d5fa8;color:#1d5fa8}\n.hghvit .vt-tabs #vt-t3:hover{background:#fff;background:color-mix(in srgb,#1d5fa8 18%,#fff)}\n.hghvit .vt-tabs #vt-t3[aria-selected=true]{background:var(--acc);border-color:var(--acc);color:#fff}\n.hghvit .vt-tabs #vt-t4{background:#f2ecfa;border:1px solid #d2c1e8;border-top:4px solid #6a3d9a;color:#6a3d9a}\n.hghvit .vt-tabs #vt-t4:hover{background:#fff;background:color-mix(in srgb,#6a3d9a 18%,#fff)}\n.hghvit .vt-tabs #vt-t4[aria-selected=true]{background:var(--acc);border-color:var(--acc);color:#fff}\n\/* calculator page layout (AJ 23 Oct): no right menu, smaller title *\/\nbody:has(.hghvit) #right-sidebar{display:none!important}\nbody:has(.hghvit) .site-content .content-area{width:100%!important;float:none!important}\nbody:has(.hghvit) h1.entry-title{font-size:28px!important;line-height:1.25;margin-bottom:6px}\nbody:has(.hghvit) .entry-header{margin-bottom:10px}\n@media (max-width:768px){body:has(.hghvit) h1.entry-title{font-size:22px!important}}\n\/* Check my diet: phone summary strip stuck to the bottom of the screen (AJ 23 Oct) *\/\n.hghvit .vt-strip{position:sticky;bottom:0;z-index:5;display:block;width:100%;margin-top:12px;padding:10px 12px;border:1px solid #cfe5da;border-top:4px solid var(--acc);border-radius:12px;background:#fff;box-shadow:0 -2px 12px rgba(31,111,92,.15);color:var(--ink);font:inherit;font-size:.88rem;font-weight:700;line-height:1.4;text-align:left;cursor:pointer}\n.hghvit .vt-strip .vt-sl,.hghvit .vt-strip .vt-sx{color:var(--red)}\n.hghvit .vt-strip .vt-sm{color:var(--amb)}\n.hghvit .vt-strip .vt-so{color:var(--acc)}\n.hghvit .vt-strip .vt-sgo{display:block;font-weight:400;font-size:.8rem;color:var(--muted)}\n@container hghvit (min-width:800px){.hghvit .vt-strip{display:none}}\n<\/style>\n<p class=\"vt-title\"><span aria-hidden=\"true\">\ud83e\uddee<\/span> Daily vitamin calculator<\/p>\n<p class=\"vt-promise\">Indian daily amounts (ICMR-NIN 2020) \u00b7 tap to change \u2014 results update instantly<\/p>\n<div class=\"vt-tabs\" role=\"tablist\" aria-label=\"Calculator sections\">\n  <button type=\"button\" role=\"tab\" id=\"vt-t1\" aria-controls=\"vt-p1\" aria-selected=\"true\">Daily needs<\/button>\n  <button type=\"button\" role=\"tab\" id=\"vt-t2\" aria-controls=\"vt-p2\" aria-selected=\"false\" tabindex=\"-1\">Check my diet<\/button>\n  <button type=\"button\" role=\"tab\" id=\"vt-t3\" aria-controls=\"vt-p3\" aria-selected=\"false\" tabindex=\"-1\">Check a supplement<\/button>\n  <button type=\"button\" role=\"tab\" id=\"vt-t4\" aria-controls=\"vt-p4\" aria-selected=\"false\" tabindex=\"-1\">Symptom guide<\/button>\n<\/div>\n<div class=\"vt-bar\">\n  <div class=\"vt-grp vt-pills vt-who\" role=\"group\" aria-label=\"Who is this for\"><span class=\"vt-lab\">WHO<\/span><button type=\"button\" data-w=\"m\" aria-pressed=\"true\">Man<\/button><button type=\"button\" data-w=\"f\" aria-pressed=\"false\">Woman<\/button><\/div>\n  <div class=\"vt-grp vt-pills vt-diet\" role=\"group\" aria-label=\"What do you eat\"><span class=\"vt-lab\">DIET<\/span><button type=\"button\" data-d=\"all\" aria-pressed=\"true\">All<\/button><button type=\"button\" data-d=\"veg\" aria-pressed=\"false\">Veg<\/button><button type=\"button\" data-d=\"vegan\" aria-pressed=\"false\">Vegan<\/button><\/div>\n<\/div>\n<div class=\"vt-panel\" id=\"vt-p1\" role=\"tabpanel\" aria-labelledby=\"vt-t1\" tabindex=\"0\">\n<h3 class=\"vt-ph\">How much of each vitamin do you need a day?<\/h3>\n<p class=\"vt-sub\">Daily amounts for healthy adults in India, from ICMR-NIN 2020, with the everyday foods that provide them. Veg means vegetarian with milk.<\/p>\n<div class=\"vt-grid\" id=\"vt-need\" aria-live=\"polite\"><\/div>\n<div class=\"vt-key\">These are the amounts to get <strong>from food, every day<\/strong>, for a healthy adult. They are not supplement doses. Taking more is not better: some vitamins, like A and D, can harm in large amounts.<\/div>\n<div class=\"vt-preg\">During pregnancy and breastfeeding you need more of several vitamins, especially folate, and the right amounts depend on your stage. Please follow your doctor\u2019s advice. This lookup does not cover pregnancy.<\/div>\n<p class=\"vt-note\">These amounts come from ICMR-NIN, <a href=\"https:\/\/www.nin.res.in\/rdabook\/brief_note.pdf\" target=\"_blank\" rel=\"noopener\">A brief note on Nutrient Requirements for Indians, the Recommended Dietary Allowances (RDA) 2020<\/a>, Tables 3 and 4 (adult men and women). The note does not split these vitamins by age or activity.<\/p><p class=\"vt-note\">Possible signs of low levels and the vegetarian and vegan food lists are from the page author\u2019s food chart below. Safe upper limits are the adult limits from the <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/list-all\/\" target=\"_blank\" rel=\"noopener\">NIH Office of Dietary Supplements<\/a>.<\/p><p class=\"vt-note\">Food lists are general examples. If you think you are low in a vitamin, a blood test and your doctor decide what to do; please don\u2019t self-dose.<\/p>\n<\/div>\n<div class=\"vt-panel\" id=\"vt-p2\" role=\"tabpanel\" aria-labelledby=\"vt-t2\" tabindex=\"0\" hidden>\n<h3 class=\"vt-ph\">Check my diet against the daily amounts<\/h3>\n<p class=\"vt-sub\">Add the foods you ate and any vitamin tablets. The six tiles add them up against the daily amount.<\/p>\n<div class=\"vt-cols\">\n<div class=\"vt-box\">\n<h4><span aria-hidden=\"true\">\ud83c\udf7d\ufe0f<\/span> What did you eat today?<\/h4>\n<label class=\"vt-lab\" for=\"vt-fs\">SEARCH A FOOD<\/label>\n<input class=\"vt-in\" id=\"vt-fs\" type=\"search\" autocomplete=\"off\" placeholder=\"Roti, dal, paneer, egg\u2026\">\n<div class=\"vt-fr\" id=\"vt-fr\" aria-live=\"polite\"><\/div>\n<div class=\"vt-chips\" id=\"vt-fc\" role=\"group\" aria-label=\"Quick add common foods\"><\/div>\n<div id=\"vt-fl\"><\/div>\n<h4><span aria-hidden=\"true\">\ud83d\udc8a<\/span> Any supplements?<\/h4>\n<div id=\"vt-sp\"><\/div>\n<button type=\"button\" class=\"vt-add\" id=\"vt-spa\">+ Add a supplement<\/button>\n<fieldset class=\"vt-sun\"><legend><span aria-hidden=\"true\">\u2600\ufe0f<\/span> How much sun do you get?<\/legend>\n<label><input type=\"radio\" name=\"vt-sun\" value=\"most\"> Most days \u2014 15\u201330 minutes of sun on face and arms<\/label>\n<label><input type=\"radio\" name=\"vt-sun\" value=\"some\"> Some days<\/label>\n<label><input type=\"radio\" name=\"vt-sun\" value=\"rare\"> Rarely \u2014 mostly indoors or covered<\/label>\n<\/fieldset>\n<button type=\"button\" class=\"vt-strip\" id=\"vt-strip\" aria-controls=\"vt-res\">Add what you ate to see your results<\/button>\n<\/div>\n<div>\n<div class=\"vt-grid\" id=\"vt-res\" aria-live=\"polite\"><\/div>\n<p class=\"vt-dnote\">Estimates from Indian food tables (IFCT 2017) and USDA where Indian data is missing. Cooking lowers vitamin C and folate. This is not a blood test. Nothing you enter is stored.<\/p>\n<p class=\"vt-dnote vt-liv\" id=\"vt-liv\" hidden>Liver is very high in vitamin A \u2014 one serving can go over the safe limit.<\/p>\n<details class=\"vt-src\"><summary>Values per serving \u2014 source<\/summary><div id=\"vt-fsrc\"><\/div><\/details>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"vt-panel\" id=\"vt-p3\" role=\"tabpanel\" aria-labelledby=\"vt-t3\" tabindex=\"0\" hidden><div class=\"vt-slot\" id=\"vt-s3\"><\/div><\/div>\n<div class=\"vt-panel\" id=\"vt-p4\" role=\"tabpanel\" aria-labelledby=\"vt-t4\" tabindex=\"0\" hidden><div class=\"vt-slot\" id=\"vt-s4\"><\/div><\/div>\n<script data-no-optimize=\"1\" data-no-defer=\"1\" data-cfasync=\"false\">\n(function(){\n  var root=document.getElementById('hghvit'); if(!root||root.dataset.ready)return; root.dataset.ready='1';\n  var V=[{\"n\": \"Vitamin A\", \"kw\": \"Daily required vitamin A for Indian adults: 1,000 \u00b5g for men and 840 \u00b5g for women (ICMR-NIN 2020).\", \"k\": \"A\", \"ul\": \"3,000 \u00b5g a day of preformed vitamin A (retinol, from supplements and animal foods). No limit is set for beta-carotene from plant foods.\", \"m\": \"1000 \u00b5g\", \"f\": \"840 \u00b5g\", \"does\": \"Eyesight (especially in dim light), skin, and fighting infections.\", \"src\": \"Green leafy vegetables, carrots, yellow and orange fruits like mango and papaya, milk, eggs.\", \"lo\": \"Poor vision in dim light and dry eyes. Severe deficiency can harm eyesight.\", \"sun\": \"\", \"wv\": \"\", \"wg\": \"\", \"un\": \"\u00b5g\", \"ulv\": 3000, \"ulf\": \"The limit is for preformed vitamin A (retinol) from supplements and animal foods. Beta-carotene is not counted.\", \"sv\": \"Carrot, sweet potato, pumpkin, spinach, fenugreek, amaranth and drumstick leaves, mango, papaya, muskmelon, and whole milk and its products.\", \"sg\": \"Carrot, sweet potato, pumpkin, spinach, fenugreek, amaranth and drumstick leaves, mango, papaya and muskmelon.\"}, {\"n\": \"Vitamin D\", \"kw\": \"Vitamin D3 daily requirement for Indian adults: 600 IU for men and women (ICMR-NIN 2020; the amount covers vitamin D2 or D3).\", \"k\": \"D\", \"ul\": \"4,000 IU (100 \u00b5g) a day.\", \"m\": \"600 IU\", \"f\": \"600 IU\", \"does\": \"Helps the body take up calcium for bones; also needed for muscles.\", \"src\": \"Mostly made in the skin from sunlight. Few foods have much: egg yolk, fish, and fortified milk or oil.\", \"lo\": \"Bone pain or muscle weakness; some people have no clear symptoms.\", \"sun\": \"Your skin makes vitamin D when sunlight falls on it. How much it makes depends on time spent outdoors, skin tone, clothing and season, so food alone may not be enough for everyone.\", \"wv\": \"Few vegetarian foods have much vitamin D. Sunlight and fortified foods matter more; if a deficiency has been diagnosed, follow your doctor.\", \"wg\": \"Few plant foods have much vitamin D. Sunlight and fortified foods matter more; if a deficiency has been diagnosed, follow your doctor.\", \"un\": \"IU\", \"ulv\": 4000, \"ulf\": \"\", \"sv\": \"UV-exposed mushrooms, fortified dairy and fortified plant products.\", \"sg\": \"UV-exposed mushrooms and fortified plant products.\"}, {\"n\": \"Vitamin B12\", \"kw\": \"Daily requirement of vitamin B12 for Indian adults: 2.2 \u00b5g for men and women (ICMR-NIN 2020).\", \"k\": \"B12\", \"ul\": \"No upper limit has been set. Vitamin B12 is generally considered safe even at high doses; if you are worried about side effects of too much B12, ask your doctor.\", \"m\": \"2.2 \u00b5g\", \"f\": \"2.2 \u00b5g\", \"does\": \"Nerves, and making healthy red blood cells.\", \"src\": \"Only from animal foods: milk, curd, paneer, eggs, meat and fish. Strict vegetarians and vegans are at higher risk of running low.\", \"lo\": \"Tiredness, pale skin, tingling or numbness, and sometimes memory or balance problems.\", \"sun\": \"\", \"wv\": \"Vegetarians who eat dairy may get some B12, but intake can still be low. Fortified foods help.\", \"wg\": \"Ordinary plant foods are not reliable natural sources of B12. Ask a healthcare professional about a reliable B12 source.\", \"un\": \"\u00b5g\", \"ulv\": 0, \"ulf\": \"\", \"sv\": \"Milk, curd, paneer, cheese, and fortified foods (check the label).\", \"sg\": \"Only fortified foods (check the label) or a suitable supplement.\"}, {\"n\": \"Folate\", \"k\": \"F\", \"ul\": \"1,000 \u00b5g a day of folic acid from supplements and fortified foods. Folate from ordinary food has no limit.\", \"m\": \"300 \u00b5g\", \"f\": \"220 \u00b5g\", \"does\": \"Making new cells and red blood cells.\", \"src\": \"Green leafy vegetables, dals and beans, sprouts.\", \"lo\": \"A type of anaemia, tiredness and weakness. Low folate in early pregnancy can affect a baby\u2019s development.\", \"sun\": \"\", \"wv\": \"\", \"wg\": \"\", \"un\": \"\u00b5g\", \"ulv\": 1000, \"ulf\": \"The limit is for folic acid from supplements and fortified foods. Folate in ordinary food is not counted.\", \"sv\": \"Toor dal, rajma, masoor dal, chana dal, spinach, fenugreek, mustard leaves, amaranth, beet, okra and cauliflower.\", \"sg\": \"Toor dal, rajma, masoor dal, chana dal, spinach, fenugreek, mustard leaves, amaranth, beet, okra and cauliflower.\"}, {\"n\": \"Vitamin C\", \"kw\": \"Vitamin C daily requirement for Indian adults: 80 mg for men and 65 mg for women (ICMR-NIN 2020).\", \"k\": \"C\", \"ul\": \"2,000 mg a day.\", \"m\": \"80 mg\", \"f\": \"65 mg\", \"does\": \"Healing, gums, and taking up iron from plant foods.\", \"src\": \"Amla, guava, citrus fruits, tomatoes, capsicum and green leafy vegetables. Cooking destroys some of it.\", \"lo\": \"Bleeding gums, easy bruising and slow wound healing when deficiency is severe.\", \"sun\": \"\", \"wv\": \"\", \"wg\": \"\", \"un\": \"mg\", \"ulv\": 2000, \"ulf\": \"\", \"sv\": \"Amla, guava, orange, lemon, capsicum, spinach and tomatoes.\", \"sg\": \"Amla, guava, orange, lemon, capsicum, spinach and tomatoes.\"}, {\"n\": \"Thiamine (B1)\", \"k\": \"B\", \"ul\": \"No upper limit has been set.\", \"m\": \"1.8 mg\", \"f\": \"1.7 mg\", \"does\": \"Turning food into energy; nerves.\", \"src\": \"Whole grains, dals, nuts and seeds. Polished white rice has much less.\", \"lo\": \"\", \"sun\": \"\", \"wv\": \"\", \"wg\": \"\", \"un\": \"mg\", \"ulv\": 0, \"ulf\": \"\", \"sv\": \"Whole grains, dals, nuts and seeds. Polished white rice has much less.\", \"sg\": \"Whole grains, dals, nuts and seeds. Polished white rice has much less.\"}, {\"n\": \"Riboflavin (B2)\", \"k\": \"B\", \"ul\": \"No upper limit has been set.\", \"m\": \"2.5 mg\", \"f\": \"2.4 mg\", \"does\": \"Turning food into energy; skin and eyes.\", \"src\": \"Milk and curd, eggs, green leafy vegetables, meat.\", \"lo\": \"\", \"sun\": \"\", \"wv\": \"\", \"wg\": \"\", \"un\": \"mg\", \"ulv\": 0, \"ulf\": \"\", \"sv\": \"Milk and curd, green leafy vegetables.\", \"sg\": \"Green leafy vegetables.\"}, {\"n\": \"Niacin (B3)\", \"k\": \"B\", \"ul\": \"35 mg a day from supplements.\", \"m\": \"18 mg\", \"f\": \"14 mg\", \"does\": \"Turning food into energy; skin and digestion.\", \"src\": \"Groundnuts, whole grains, dals, meat and fish.\", \"lo\": \"\", \"sun\": \"\", \"wv\": \"\", \"wg\": \"\", \"un\": \"mg\", \"ulv\": 35, \"ulf\": \"The limit is for niacin from supplements.\", \"sv\": \"Groundnuts, whole grains and dals.\", \"sg\": \"Groundnuts, whole grains and dals.\"}, {\"n\": \"Vitamin B6\", \"k\": \"B\", \"ul\": \"100 mg a day.\", \"m\": \"2.4 mg\", \"f\": \"1.9 mg\", \"does\": \"Using protein; nerves and blood.\", \"src\": \"Whole grains, dals, nuts, bananas, meat and fish.\", \"lo\": \"\", \"sun\": \"\", \"wv\": \"\", \"wg\": \"\", \"un\": \"mg\", \"ulv\": 100, \"ulf\": \"\", \"sv\": \"Whole grains, dals, nuts and bananas.\", \"sg\": \"Whole grains, dals, nuts and bananas.\"}];\n  var SY=[{\"id\": \"tired\", \"kw\": \"B12 deficiency and tiredness: low vitamin B12 is one possible cause of tiredness, but there are many others.\", \"top\": 1, \"l\": \"Tiredness or weakness\", \"keys\": [\"tired\", \"tiredness\", \"weak\", \"weakness\", \"fatigue\", \"no energy\", \"low energy\", \"exhausted\", \"thakan\", \"thakaan\", \"kamzori\", \"kamjori\"], \"vit\": [\"B12\", \"F\", \"D\"], \"other\": \"Iron-deficiency anaemia, thyroid problems, poor sleep, high blood sugar (diabetes), infections, stress or low mood, and some medicines.\", \"tests\": \"Haemoglobin \/ complete blood count (CBC), ferritin (iron stores), vitamin B12, folate, thyroid (TSH), blood sugar, and vitamin D if your doctor thinks it fits.\", \"red\": \"Breathlessness or chest pain, fainting, weight loss you cannot explain, or black or bloody stools.\"}, {\"id\": \"cold\", \"top\": 1, \"l\": \"Frequent colds or infections\", \"keys\": [\"cold\", \"colds\", \"cough\", \"infection\", \"infections\", \"flu\", \"falling sick\", \"fall sick\", \"immunity\", \"sardi\", \"zukam\", \"jukam\", \"khansi\", \"bukhar\"], \"vit\": [\"A\", \"Vitamin B6\"], \"other\": \"Not enough sleep, stress, smoking or second-hand smoke, close contact with sick people (young children, crowded places), and conditions or medicines that weaken immunity, such as diabetes.\", \"tests\": \"A doctor may check a complete blood count (CBC) and blood sugar. Vitamin tests only if your doctor thinks they fit.\", \"red\": \"Difficulty breathing, chest pain, a high fever lasting more than 3 days, or a cough lasting more than 3 weeks.\"}, {\"id\": \"knees\", \"top\": 1, \"l\": \"Bone pain, muscle weakness or weak knees\", \"keys\": [\"knee\", \"knees\", \"bone\", \"bones\", \"muscle weakness\", \"weak muscles\", \"legs\", \"back pain\", \"body ache\", \"haddi\", \"ghutna\", \"ghutne\"], \"vit\": [\"D\"], \"other\": \"Joint wear (osteoarthritis), an old injury, arthritis, low calcium, being overweight, thyroid or parathyroid problems, and long periods of sitting.\", \"tests\": \"Vitamin D (25-hydroxyvitamin D), calcium, and an examination by a doctor; an X-ray only if the doctor advises it.\", \"red\": \"A hot, red or swollen joint, fever with joint pain, a fall or injury, or not being able to put weight on the leg.\"}, {\"id\": \"hair\", \"top\": 1, \"l\": \"Hair fall or hair loss\", \"keys\": [\"hair\", \"hair fall\", \"hair loss\", \"baal\", \"bal jhadna\", \"baal jhadna\", \"balding\", \"thinning\"], \"vit\": [\"Riboflavin (B2)\"], \"other\": \"Stress, illness, losing weight quickly, iron deficiency, hormone changes and thyroid problems.\", \"tests\": \"Complete blood count (CBC), ferritin (iron stores) and thyroid (TSH), if your doctor advises.\", \"red\": \"Sudden hair loss in patches, or hair loss with a painful, itchy or scaly scalp.\"}, {\"id\": \"tingle\", \"top\": 1, \"l\": \"Tingling or numbness in hands or feet\", \"keys\": [\"tingling\", \"tingle\", \"numb\", \"numbness\", \"pins and needles\", \"burning feet\", \"jhunjhuni\", \"sunn\"], \"vit\": [\"B12\"], \"other\": \"Diabetes (nerve damage), pressure on a nerve (for example carpal tunnel in the wrist), thyroid problems, alcohol, and some medicines.\", \"tests\": \"Vitamin B12, blood sugar (HbA1c), and thyroid (TSH).\", \"red\": \"Sudden numbness or weakness on one side of the face or body, or trouble speaking: this is an emergency, go to a hospital at once.\"}, {\"id\": \"ulcer\", \"kw\": \"Mouth ulcers and vitamin B12: mouth ulcers that keep coming back can sometimes be linked to low vitamin B12 or folate.\", \"top\": 1, \"l\": \"Mouth ulcers or sores in the mouth\", \"keys\": [\"ulcer\", \"ulcers\", \"mouth sore\", \"sores in mouth\", \"canker\", \"chhale\", \"chhaale\", \"chale\", \"munh ke chhale\"], \"vit\": [\"F\", \"B12\"], \"other\": \"Biting your cheek, stress or tiredness, some medicines, and conditions such as Crohn\u2019s disease or coeliac disease.\", \"tests\": \"Complete blood count (CBC), vitamin B12 and folate, if ulcers keep coming back.\", \"red\": \"An ulcer that lasts more than 3 weeks, or a red or white patch in the mouth that does not heal: see a doctor or dentist.\"}, {\"id\": \"eyes\", \"top\": 1, \"l\": \"Eyesight not clear, poor vision in dim light, or dry eyes\", \"keys\": [\"eye\", \"eyes\", \"eyesight\", \"vision\", \"blurred\", \"blurry\", \"night blindness\", \"dim light\", \"dry eyes\", \"cannot see\", \"aankh\", \"nazar\"], \"vit\": [\"A\"], \"other\": \"Most unclear eyesight is not caused by a vitamin. Common causes are needing glasses or a new prescription, cataract, eye changes from diabetes, and dry eyes from screens.\", \"tests\": \"An eye check by an eye doctor (ophthalmologist) or optometrist; blood sugar if you have not had it checked.\", \"red\": \"Sudden loss of vision, eye pain, flashes or a curtain over your sight: see an eye doctor the same day.\"}, {\"id\": \"gums\", \"kw\": \"Bleeding gums and vitamin deficiency: severe vitamin C deficiency can make gums bleed, but gum disease is a far more common cause.\", \"top\": 1, \"l\": \"Bleeding gums or easy bruising\", \"keys\": [\"gum\", \"gums\", \"bleeding gums\", \"bruise\", \"bruising\", \"bruises\", \"masoode\", \"masude\"], \"vit\": [\"C\"], \"other\": \"Gum disease is the most common cause of bleeding gums; brushing too hard, blood-thinning medicines and, rarely, blood disorders can also cause bleeding or bruising.\", \"tests\": \"A dental check-up for bleeding gums; a complete blood count (CBC) if you bruise easily without a reason.\", \"red\": \"Bleeding that will not stop, large bruises without injury, or bleeding from other places such as the nose or in urine.\"}, {\"id\": \"mood\", \"top\": 1, \"l\": \"Low mood, irritability or feeling down\", \"keys\": [\"mood\", \"low mood\", \"depression\", \"depressed\", \"sad\", \"irritable\", \"irritability\", \"anxiety\", \"anxious\", \"udaas\", \"udas\", \"chidchida\", \"tension\"], \"vit\": [\"B12\", \"F\", \"Vitamin B6\", \"Niacin (B3)\", \"C\"], \"other\": \"Stressful life events, family history, alcohol or drugs, poor sleep, and an underactive thyroid.\", \"tests\": \"Talk to a doctor. Blood tests such as vitamin B12, folate and thyroid (TSH) may be part of the check.\", \"red\": \"If you have thoughts of harming yourself, please talk to someone now: call Tele-MANAS on 14416 (free, 24\u00d77, India) or go to the nearest hospital.\"}, {\"id\": \"headache\", \"top\": 1, \"l\": \"Headaches\", \"keys\": [\"headache\", \"headaches\", \"head pain\", \"sir dard\", \"sar dard\", \"migraine\"], \"vit\": [\"F\", \"Niacin (B3)\", \"B12\"], \"other\": \"Colds or flu, stress, not drinking enough water, skipped meals, eye strain and poor sleep.\", \"tests\": \"A blood pressure check and an eye test are common first steps; your doctor decides on blood tests.\", \"red\": \"A sudden, very severe headache; headache with fever and a stiff neck; after a head injury; or with weakness, confusion or trouble speaking: this is an emergency.\"}, {\"id\": \"memory\", \"l\": \"Memory or balance problems\", \"keys\": [\"memory\", \"forget\", \"forgetful\", \"balance\", \"unsteady\", \"confusion\", \"bhoolna\"], \"vit\": [\"B12\"], \"other\": \"Poor sleep, stress, thyroid problems, ear problems (for balance), low blood pressure, some medicines, and conditions of the brain that a doctor needs to assess.\", \"tests\": \"Vitamin B12, complete blood count (CBC), thyroid (TSH), blood sugar, and a doctor\u2019s examination.\", \"red\": \"Sudden confusion, a bad fall, a severe headache, or problems that are getting worse quickly.\"}, {\"id\": \"pale\", \"l\": \"Pale skin\", \"keys\": [\"pale\", \"paleness\", \"pale skin\", \"anaem\", \"anem\", \"globin\", \"khoon ki kami\"], \"vit\": [\"B12\", \"F\"], \"other\": \"Iron-deficiency anaemia (the most common cause), heavy periods or other blood loss, and long-term illness.\", \"tests\": \"Complete blood count (CBC), ferritin, vitamin B12 and folate.\", \"red\": \"Breathlessness, chest pain, fainting, or black or bloody stools.\"}, {\"id\": \"lips\", \"l\": \"Cracked lips or cracks at the corners of the mouth\", \"keys\": [\"crack\", \"cracked\", \"lips\", \"lip\", \"corners of mouth\", \"corner of mouth\", \"angular\", \"honth\", \"hont\"], \"vit\": [\"Riboflavin (B2)\", \"Vitamin B6\"], \"other\": \"Dry or cold weather, licking the lips often, a fungal infection, and dentures that do not fit well.\", \"tests\": \"Usually a doctor\u2019s look is enough; vitamin tests only if your doctor advises.\", \"red\": \"Cracks that bleed, spread or do not heal in 2 weeks.\"}, {\"id\": \"tongue\", \"l\": \"Sore, red or swollen tongue\", \"keys\": [\"tongue\", \"red tongue\", \"sore tongue\", \"swollen tongue\", \"jeebh\", \"jeeb\", \"jibh\"], \"vit\": [\"B12\", \"Niacin (B3)\", \"Vitamin B6\", \"F\"], \"other\": \"Allergy, infection, injury from sharp teeth or dentures, and tobacco or alcohol.\", \"tests\": \"Complete blood count (CBC), vitamin B12 and folate, if your doctor advises.\", \"red\": \"A swollen tongue or throat with trouble breathing or swallowing: this is an emergency.\"}, {\"id\": \"skin\", \"l\": \"Dry, rough or scaly skin, or a rash\", \"keys\": [\"skin\", \"dry skin\", \"rash\", \"itchy\", \"itching\", \"scaly\", \"rough skin\", \"khujli\", \"twacha\"], \"vit\": [\"Niacin (B3)\", \"Vitamin B6\", \"Riboflavin (B2)\"], \"other\": \"Dry weather, long hot baths, harsh soaps, eczema or psoriasis, and an underactive thyroid.\", \"tests\": \"A doctor or skin doctor (dermatologist) will look first; thyroid (TSH) only if advised.\", \"red\": \"A rash with fever, blisters, or a rash that spreads quickly.\"}, {\"id\": \"breath\", \"l\": \"Shortness of breath\", \"keys\": [\"breath\", \"breathless\", \"short of breath\", \"breathing\", \"saans\", \"saans phoolna\", \"sans phulna\", \"panting\"], \"vit\": [\"F\", \"B12\"], \"other\": \"Asthma, a chest infection, smoking, panic attacks, and iron-deficiency anaemia.\", \"tests\": \"Complete blood count (CBC), vitamin B12 and folate, and a doctor\u2019s check of your heart and lungs.\", \"red\": \"Sudden or severe breathlessness, chest pain, or blue lips: this is an emergency.\"}, {\"id\": \"palp\", \"l\": \"Heart racing or palpitations\", \"keys\": [\"palpitation\", \"palpitations\", \"heart racing\", \"fast heartbeat\", \"heartbeat\", \"heart beat\", \"dhadkan\", \"ghabrahat\"], \"vit\": [\"B12\", \"F\"], \"other\": \"Anxiety, caffeine or alcohol, iron-deficiency anaemia, and an overactive thyroid.\", \"tests\": \"Complete blood count (CBC), thyroid (TSH), vitamin B12 and folate; an ECG if your doctor advises.\", \"red\": \"Palpitations with chest pain, fainting or breathlessness: this is an emergency.\"}, {\"id\": \"appetite\", \"l\": \"Poor appetite or weight loss\", \"keys\": [\"appetite\", \"no hunger\", \"not hungry\", \"weight loss\", \"losing weight\", \"bhook\", \"bhookh\", \"bhukh\"], \"vit\": [\"B12\", \"Thiamine (B1)\", \"Niacin (B3)\"], \"other\": \"Low mood, an overactive thyroid, coeliac disease, and serious illnesses that a doctor needs to rule out.\", \"tests\": \"Complete blood count (CBC), thyroid (TSH), blood sugar and vitamin B12.\", \"red\": \"Losing weight without trying, repeated vomiting, blood in the stool, or difficulty swallowing: see a doctor soon.\"}, {\"id\": \"diarr\", \"l\": \"Diarrhoea (loose motions)\", \"keys\": [\"diarrh\", \"loose motion\", \"loose motions\", \"loose stool\", \"dast\", \"pet kharab\", \"upset stomach\"], \"vit\": [\"Niacin (B3)\", \"B12\", \"A\"], \"other\": \"A stomach bug, food poisoning, irritable bowel syndrome (IBS), and some medicines.\", \"tests\": \"A stool test if it lasts; your doctor decides.\", \"red\": \"Blood in the stool, signs of dehydration (very little urine, dizziness), or diarrhoea lasting more than 7 days.\"}, {\"id\": \"joint\", \"l\": \"Joint pain\", \"keys\": [\"joint\", \"joints\", \"joint pain\", \"jodo\", \"jodon\", \"jodo ka dard\", \"arthritis\"], \"vit\": [\"C\"], \"other\": \"Injury, osteoarthritis or rheumatoid arthritis, gout, and changes around menopause.\", \"tests\": \"A doctor\u2019s examination; blood tests (for example uric acid) only if advised.\", \"red\": \"A hot, red or swollen joint, or joint pain with fever.\"}, {\"id\": \"wound\", \"l\": \"Slow wound healing\", \"keys\": [\"wound\", \"wounds\", \"healing\", \"cut\", \"cuts\", \"sores\", \"slow healing\", \"ghav\", \"zakhm\"], \"vit\": [\"C\"], \"other\": \"High blood sugar (diabetes), infection, poor blood flow, and pressure on the wound.\", \"tests\": \"Blood sugar (HbA1c), and a doctor\u2019s look at the wound.\", \"red\": \"Redness spreading from the wound, pus, fever, or a wound on the foot of a person with diabetes.\"}, {\"id\": \"cramps\", \"l\": \"Muscle cramps\", \"keys\": [\"cramp\", \"cramps\", \"leg cramps\", \"nas chadhna\", \"nas chadna\", \"muscle pull\"], \"vit\": [], \"other\": \"Hard exercise, pregnancy, some medicines (such as statins or water pills), and not drinking enough fluid.\", \"tests\": \"Your doctor may check minerals (such as potassium, calcium and magnesium) and blood sugar.\", \"red\": \"A painful, swollen, red or warm calf, or cramps with weakness that do not go away.\"}, {\"id\": \"nails\", \"l\": \"Brittle nails\", \"keys\": [\"nail\", \"nails\", \"brittle\", \"nakhun\", \"nakhoon\"], \"vit\": [], \"other\": \"Ageing, frequent hand washing or nail polish, and thyroid disease.\", \"tests\": \"Thyroid (TSH), if your doctor advises.\", \"red\": \"A dark streak in a nail, or pain, swelling or pus around a nail.\"}, {\"id\": \"sleep\", \"l\": \"Poor sleep\", \"keys\": [\"sleep\", \"insomnia\", \"cannot sleep\", \"can\u2019t sleep\", \"cant sleep\", \"neend\", \"nind\", \"sleepless\"], \"vit\": [], \"other\": \"Stress, noise or a room that is too hot or cold, caffeine or alcohol, and shift work.\", \"tests\": \"Usually none at first; see a doctor if poor sleep lasts for months.\", \"red\": \"Loud snoring with pauses in breathing, or falling asleep while driving.\"}, {\"id\": \"dizzy\", \"l\": \"Dizziness\", \"keys\": [\"dizzy\", \"dizziness\", \"chakkar\", \"chakar\", \"lightheaded\", \"light headed\", \"vertigo\"], \"vit\": [], \"other\": \"Not drinking enough water, inner-ear problems, low blood pressure when standing up, and iron-deficiency anaemia.\", \"tests\": \"A blood pressure check and a complete blood count (CBC).\", \"red\": \"Dizziness with chest pain, fainting, slurred speech or weakness on one side: this is an emergency.\"}];\n  var FD=[{\"id\":\"milk\",\"n\":\"Milk (cow, whole, boiled)\",\"g\":\"Dairy\",\"d\":\"veg\",\"sv\":\"1 glass (200 ml)\",\"v\":[95,93,8.2,0.74,3.5,12,0.056,0.23,0.16,0.074],\"s\":\"IFCT 2017; A, retinol, D, B12: USDA SR28\",\"k\":\"doodh dudh\"},{\"id\":\"tea_milk\",\"n\":\"Tea with milk (chai)\",\"g\":\"Dairy\",\"d\":\"veg\",\"sv\":\"1 cup (about 210 ml, 25 ml milk)\",\"v\":[12,11,1,0.09,0.4,1.6,0.007,0.028,0.02,0.009],\"s\":\"INDB 2024 recipe, IFCT 2017; A, retinol, D, B12, folate, B2: USDA SR28\",\"k\":\"chai chay\"},{\"id\":\"curd\",\"n\":\"Curd \/ dahi (whole milk)\",\"g\":\"Dairy\",\"d\":\"veg\",\"sv\":\"1 katori (100 g)\",\"v\":[27,27,4,0.37,0.5,7,0.029,0.14,0.07,0.032],\"s\":\"USDA SR28\",\"k\":\"dahi yogurt\"},{\"id\":\"paneer\",\"n\":\"Paneer\",\"g\":\"Dairy\",\"d\":\"veg\",\"sv\":\"50 g\",\"v\":[59,58,4,0.17,0,47,0.01,0.05,0.06,0.02],\"s\":\"IFCT 2017; A, retinol, D, B12: USDA SR28\",\"k\":\"cottage cheese\"},{\"id\":\"ghee\",\"n\":\"Ghee\",\"g\":\"Fats\",\"d\":\"veg\",\"sv\":\"1 tsp (5 g)\",\"v\":[41,41,0,0,0,0,0,0,0,0],\"s\":\"IFCT 2017; A, retinol, D, B12: USDA SR28\",\"k\":\"ghi\"},{\"id\":\"butter\",\"n\":\"Butter (salted)\",\"g\":\"Fats\",\"d\":\"veg\",\"sv\":\"1 tsp (5 g)\",\"v\":[34,34,0,0.01,0,0.1,0,0.002,0,0],\"s\":\"USDA SR28\",\"k\":\"makhan makkhan\"},{\"id\":\"cheese_slice\",\"n\":\"Cheese slice (processed)\",\"g\":\"Dairy\",\"d\":\"veg\",\"sv\":\"1 slice (20 g)\",\"v\":[50,49,4.8,0.3,0,1.6,0.003,0.047,0.02,0.011],\"s\":\"USDA SR28\",\"k\":\"cheese\"},{\"id\":\"roti\",\"n\":\"Roti \/ chapati (plain)\",\"g\":\"Grains\",\"d\":\"vegan\",\"sv\":\"1 roti (40 g)\",\"v\":[0.1,0,0,0,0,6.1,0.1,0.041,0.64,0.068],\"s\":\"IFCT 2017\",\"k\":\"chapati phulka atta\"},{\"id\":\"rice\",\"n\":\"Rice, white (cooked)\",\"g\":\"Grains\",\"d\":\"vegan\",\"sv\":\"1 katori cooked (about 150 g)\",\"v\":[0,0,0,0,0,3.3,0.02,0.022,0.85,0.057],\"s\":\"IFCT 2017\",\"k\":\"chawal chaval bhaat bhat\"},{\"id\":\"poha\",\"n\":\"Poha (with potato and peanuts)\",\"g\":\"Grains\",\"d\":\"vegan\",\"sv\":\"1 plate (about 110 g)\",\"v\":[22,0,0,0,12,19,0.12,0.047,2.2,0.1],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"chivda aloo\"},{\"id\":\"idli\",\"n\":\"Idli\",\"g\":\"Grains\",\"d\":\"vegan\",\"sv\":\"2 idli (about 50 g, INDB size)\",\"v\":[0,0,0,0,0,4.1,0.029,0.012,0.42,0.04],\"s\":\"INDB 2024 recipe, IFCT 2017\",\"k\":\"idly\"},{\"id\":\"dosa\",\"n\":\"Dosa (plain)\",\"g\":\"Grains\",\"d\":\"veg\",\"sv\":\"1 dosa (about 36 g raw batter solids + fat)\",\"v\":[23,23,0,0.01,0,6.1,0.044,0.021,0.69,0.065],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"dosai\"},{\"id\":\"upma\",\"n\":\"Upma (rava\/suji)\",\"g\":\"Grains\",\"d\":\"vegan\",\"sv\":\"1 katori (about 105 g)\",\"v\":[13,0,0,0,4.5,12,0.068,0.025,0.42,0.067],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"suji sooji rava\"},{\"id\":\"bread_white\",\"n\":\"Bread, white (1 slice)\",\"g\":\"Grains\",\"d\":\"vegan\",\"sv\":\"1 slice (25 g)\",\"v\":[0,0,0,0,0,1.8,0.019,0.009,0.11,0.012],\"s\":\"IFCT 2017\",\"k\":\"double roti pav\"},{\"id\":\"oats_milk\",\"n\":\"Oats porridge (with milk)\",\"g\":\"Grains\",\"d\":\"veg\",\"sv\":\"1 bowl (20 g oats + 250 ml milk)\",\"v\":[120,110,10,0.9,4.3,19,0.14,0.3,0.4,0.11],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"daliya doodh\"},{\"id\":\"toor_dal\",\"n\":\"Toor \/ arhar dal\",\"g\":\"Pulses\",\"d\":\"vegan\",\"sv\":\"1 katori (30 g raw dal)\",\"v\":[10,0,0,0,0,21,0.098,0.032,0.55,0.066],\"s\":\"IFCT 2017, USDA SR28\",\"k\":\"arhar tuvar daal\"},{\"id\":\"moong_dal\",\"n\":\"Moong dal (yellow, dhuli)\",\"g\":\"Pulses\",\"d\":\"vegan\",\"sv\":\"1 katori (30 g raw dal)\",\"v\":[9.8,0,0,0,0,18,0.077,0.034,0.49,0.055],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"mung daal\"},{\"id\":\"masoor_dal\",\"n\":\"Masoor dal (red lentil)\",\"g\":\"Pulses\",\"d\":\"vegan\",\"sv\":\"1 katori (30 g raw dal)\",\"v\":[7.2,0,0,0,0,10,0.075,0.044,0.48,0.052],\"s\":\"IFCT 2017, USDA SR28\",\"k\":\"lentil daal\"},{\"id\":\"chole\",\"n\":\"Chole (chickpea curry)\",\"g\":\"Pulses\",\"d\":\"vegan\",\"sv\":\"1 katori (30 g raw chickpeas)\",\"v\":[74,0,0,0,14,98,0.13,0.069,0.74,0.2],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"chana chickpea kabuli\"},{\"id\":\"rajma\",\"n\":\"Rajma (kidney bean curry)\",\"g\":\"Pulses\",\"d\":\"vegan\",\"sv\":\"1 katori (30 g raw rajma)\",\"v\":[73,0,0,0,13,62,0.092,0.064,0.92,0.13],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"kidney beans\"},{\"id\":\"sprouts_moong\",\"n\":\"Moong sprouts (raw)\",\"g\":\"Pulses\",\"d\":\"vegan\",\"sv\":\"1 katori (100 g)\",\"v\":[1,0,0,0,13,61,0.084,0.12,0.75,0.088],\"s\":\"USDA SR28\",\"k\":\"ankurit mung\"},{\"id\":\"palak\",\"n\":\"Palak sabzi (palak aloo)\",\"g\":\"Vegetables\",\"d\":\"vegan\",\"sv\":\"1 katori (about 150 g)\",\"v\":[160,0,0,0,29,91,0.13,0.075,0.73,0.17],\"s\":\"INDB 2024 recipe, IFCT 2017\",\"k\":\"spinach saag sabzi sabji aloo\"},{\"id\":\"methi\",\"n\":\"Methi sabzi (aloo methi)\",\"g\":\"Vegetables\",\"d\":\"vegan\",\"sv\":\"1 katori (about 100 g)\",\"v\":[260,0,0,0,28,29,0.064,0.086,0.77,0.19],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"fenugreek sabzi sabji aloo\"},{\"id\":\"sarson_saag\",\"n\":\"Sarson ka saag\",\"g\":\"Vegetables\",\"d\":\"veg\",\"sv\":\"1 katori (about 140 g)\",\"v\":[280,62,0,0,42,97,0.12,0.21,0.76,0.21],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"mustard greens sabzi\"},{\"id\":\"carrot\",\"n\":\"Carrot (raw)\",\"g\":\"Vegetables\",\"d\":\"vegan\",\"sv\":\"1 medium (60 g)\",\"v\":[340,0,0,0,3.7,14,0.024,0.018,0.13,0.066],\"s\":\"IFCT 2017\",\"k\":\"gajar\"},{\"id\":\"tomato\",\"n\":\"Tomato (raw)\",\"g\":\"Vegetables\",\"d\":\"vegan\",\"sv\":\"1 medium (100 g)\",\"v\":[75,0,0,0,28,20,0.03,0.03,0.52,0.09],\"s\":\"IFCT 2017\",\"k\":\"tamatar\"},{\"id\":\"potato_sabzi\",\"n\":\"Potato sabzi (aloo ki sabzi)\",\"g\":\"Vegetables\",\"d\":\"vegan\",\"sv\":\"1 katori (about 150 g)\",\"v\":[50,0,0,0,25,20,0.069,0.029,1.1,0.15],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"aloo alu sabzi sabji\"},{\"id\":\"cauliflower\",\"n\":\"Cauliflower sabzi (aloo gobhi)\",\"g\":\"Vegetables\",\"d\":\"vegan\",\"sv\":\"1 katori (about 150 g)\",\"v\":[11,0,0,0,43,38,0.058,0.069,0.77,0.17],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"gobhi gobi phool aloo sabzi sabji\"},{\"id\":\"cabbage\",\"n\":\"Cabbage sabzi (patta gobhi matar)\",\"g\":\"Vegetables\",\"d\":\"vegan\",\"sv\":\"1 katori (about 150 g)\",\"v\":[14,0,0,0,42,57,0.14,0.062,0.83,0.22],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"patta gobhi band gobi matar sabzi sabji\"},{\"id\":\"bhindi\",\"n\":\"Bhindi sabzi (okra)\",\"g\":\"Vegetables\",\"d\":\"vegan\",\"sv\":\"1 katori (about 120 g)\",\"v\":[6.9,0,0,0,18,49,0.04,0.062,0.6,0.25],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"okra lady finger sabzi sabji\"},{\"id\":\"lauki\",\"n\":\"Lauki sabzi (bottle gourd)\",\"g\":\"Vegetables\",\"d\":\"vegan\",\"sv\":\"1 katori (about 150 g)\",\"v\":[5,0,0,0,5.5,50,0.041,0.014,0.2,0.029],\"s\":\"IFCT 2017\",\"k\":\"ghiya dudhi bottle gourd sabzi sabji\"},{\"id\":\"capsicum\",\"n\":\"Capsicum sabzi (aloo shimla mirch)\",\"g\":\"Vegetables\",\"d\":\"vegan\",\"sv\":\"1 katori (about 120 g)\",\"v\":[20,0,0,0,54,24,0.054,0.025,0.89,0.14],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"shimla mirch aloo sabzi sabji\"},{\"id\":\"mushroom\",\"n\":\"Mushrooms, button (cooked)\",\"g\":\"Vegetables\",\"d\":\"vegan\",\"sv\":\"50 g\",\"v\":[0,0,4,0,0,3.3,0.005,0.014,0.32,0.057],\"s\":\"IFCT 2017; D: USDA SR28\",\"k\":\"khumbi\"},{\"id\":\"curry_leaves\",\"n\":\"Curry leaves\",\"g\":\"Vegetables\",\"d\":\"vegan\",\"sv\":\"1 sprig (2 g)\",\"v\":[12,0,0,0,0.1,1.9,0.001,0.002,0.02,0.011],\"s\":\"IFCT 2017\",\"k\":\"kadi patta kari patta\"},{\"id\":\"amla\",\"n\":\"Amla (Indian gooseberry)\",\"g\":\"Fruits\",\"d\":\"vegan\",\"sv\":\"1 amla (25 g edible)\",\"v\":[0,0,0,0,63,2,0.003,0.008,0.03,0.068],\"s\":\"IFCT 2017\",\"k\":\"awla aonla gooseberry\"},{\"id\":\"guava\",\"n\":\"Guava (white flesh)\",\"g\":\"Fruits\",\"d\":\"vegan\",\"sv\":\"1 medium (100 g edible)\",\"v\":[25,0,0,0,210,30,0.05,0.04,0.6,0.11],\"s\":\"IFCT 2017\",\"k\":\"amrood amrud peru\"},{\"id\":\"orange\",\"n\":\"Orange (santra)\",\"g\":\"Fruits\",\"d\":\"vegan\",\"sv\":\"1 medium (130 g edible)\",\"v\":[6.2,0,0,0,56,25,0.091,0.026,0.36,0.052],\"s\":\"IFCT 2017\",\"k\":\"santra narangi\"},{\"id\":\"banana\",\"n\":\"Banana (ripe)\",\"g\":\"Fruits\",\"d\":\"vegan\",\"sv\":\"1 medium (100 g edible)\",\"v\":[4.9,0,0,0,4.8,17,0.01,0.03,0.47,0.44],\"s\":\"IFCT 2017\",\"k\":\"kela\"},{\"id\":\"mango\",\"n\":\"Mango (ripe)\",\"g\":\"Fruits\",\"d\":\"vegan\",\"sv\":\"1 cup slices (150 g edible)\",\"v\":[130,0,0,0,48,120,0.043,0.06,0.39,0.2],\"s\":\"IFCT 2017\",\"k\":\"aam\"},{\"id\":\"papaya\",\"n\":\"Papaya (ripe)\",\"g\":\"Fruits\",\"d\":\"vegan\",\"sv\":\"1 katori (100 g)\",\"v\":[85,0,0,0,43,61,0.03,0.11,0.33,0.04],\"s\":\"IFCT 2017\",\"k\":\"papita\"},{\"id\":\"apple\",\"n\":\"Apple\",\"g\":\"Fruits\",\"d\":\"vegan\",\"sv\":\"1 medium (150 g edible)\",\"v\":[0.3,0,0,0,5.4,4.6,0.045,0.015,0.38,0.06],\"s\":\"IFCT 2017\",\"k\":\"seb\"},{\"id\":\"egg_boiled\",\"n\":\"Egg, boiled\",\"g\":\"Eggs & meat\",\"d\":\"egg\",\"sv\":\"1 egg (50 g edible)\",\"v\":[91,90,44,0.56,0,24,0.03,0.09,0.11,0.07],\"s\":\"IFCT 2017; D, B12: USDA SR28\",\"k\":\"anda ande\"},{\"id\":\"chicken_curry\",\"n\":\"Chicken curry\",\"g\":\"Eggs & meat\",\"d\":\"nonveg\",\"sv\":\"1 katori (125 g raw chicken + gravy)\",\"v\":[76,8.3,0.2,0.19,14,31,0.14,0.11,10,0.54],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"murgh murga\"},{\"id\":\"fish_curry\",\"n\":\"Fish curry (rohu)\",\"g\":\"Eggs & meat\",\"d\":\"nonveg\",\"sv\":\"1 katori (100 g raw fish + gravy)\",\"v\":[77,6.2,41,1.5,23,24,0.16,0.088,2.8,0.31],\"s\":\"INDB 2024 recipe, IFCT 2017, USDA SR28\",\"k\":\"machhli machli rohu\"},{\"id\":\"mutton\",\"n\":\"Mutton (goat), cooked curry-style\",\"g\":\"Eggs & meat\",\"d\":\"nonveg\",\"sv\":\"100 g raw meat\",\"v\":[6.8,6.8,13,0.85,0,3.2,0.031,0.13,4.9,0.22],\"s\":\"IFCT 2017; B12, folate: USDA SR28\",\"k\":\"gosht bakra goat meat\"},{\"id\":\"chicken_liver\",\"n\":\"Chicken liver (cooked)\",\"g\":\"Eggs & meat\",\"d\":\"nonveg\",\"sv\":\"50 g raw\",\"v\":[1300,1300,0,6.6,0,440,0.098,0.09,1.8,0.28],\"s\":\"IFCT 2017; D, B12: USDA SR28\",\"k\":\"kaleji murgh\"},{\"id\":\"goat_liver\",\"n\":\"Goat liver \/ kaleji (cooked)\",\"g\":\"Eggs & meat\",\"d\":\"nonveg\",\"sv\":\"50 g raw\",\"v\":[5900,5900,15,36,0,98,0.07,0.17,5.2,0.2],\"s\":\"IFCT 2017; B12, folate: USDA SR28\",\"k\":\"kaleji bakra mutton\"},{\"id\":\"peanuts\",\"n\":\"Peanuts (moongphali)\",\"g\":\"Nuts & seeds\",\"d\":\"vegan\",\"sv\":\"1 handful (30 g)\",\"v\":[0.6,0,0,0,0,27,0.17,0.036,3.4,0.069],\"s\":\"IFCT 2017\",\"k\":\"moongphali mungfali groundnut\"},{\"id\":\"almonds\",\"n\":\"Almonds (badam)\",\"g\":\"Nuts & seeds\",\"d\":\"vegan\",\"sv\":\"10 almonds (12 g)\",\"v\":[0,0,0,0,0.1,4.4,0.018,0.031,0.45,0.011],\"s\":\"IFCT 2017\",\"k\":\"badam\"},{\"id\":\"milk_fortified\",\"n\":\"Milk, toned, fortified (+F)\",\"g\":\"Dairy\",\"d\":\"veg\",\"sv\":\"1 glass (200 ml)\",\"v\":[110,56,40,1.1,0.4,10,0.08,0.38,0.19,0.078],\"s\":\"USDA SR28; A, D: FSSAI 2018\",\"k\":\"doodh dudh toned fortified\"}];\n  var who='m', diet='all', sun='', counts={}, order=[], supN=0;\n  var q=function(id){return root.querySelector('#'+id);}, g=function(id){return document.getElementById(id);};\n  function num(s){ return parseFloat(String(s).replace(\/,\/g,'')); }\n  function fmt(x){ return Math.round(x).toLocaleString('en-IN'); }\n  function fmtv(x){ var d = x>=100 ? 0 : (x>=1 ? 1 : 2); return Number(x.toFixed(d)).toLocaleString('en-IN',{maximumFractionDigits:d}); }\n  function esc(s){ return String(s===null||s===undefined ? '' : s).replace(\/[&<>\"]\/g,function(c){ return {'&':'&amp;','<':'&lt;','>':'&gt;','\"':'&quot;'}[c]; }); }\n  function vit(k){ for(var i=0;i<V.length;i++){ if(V[i].n===k){ return V[i]; } } for(var j=0;j<V.length;j++){ if(V[j].k===k){ return V[j]; } } return null; }\n  var T=[{k:'D',ic:'\u2600\ufe0f',n:'Vitamin D',f:'vitD_IU'},{k:'B12',ic:'\ud83e\ude78',n:'Vitamin B12',f:'b12_ug'},{k:'A',ic:'\ud83e\udd55',n:'Vitamin A',f:'vitA_ug_RAE'},{k:'C',ic:'\ud83c\udf4b',n:'Vitamin C',f:'vitC_mg'},{k:'F',ic:'\ud83c\udf3f',n:'Folate',f:'folate_ug'}];\n  var BS=[{s:'B1',n:'Thiamine (B1)',f:'b1_mg'},{s:'B2',n:'Riboflavin (B2)',f:'b2_mg'},{s:'B3',n:'Niacin (B3)',f:'b3_mg'},{s:'B6',n:'Vitamin B6',f:'b6_mg'}];\n  var FIELDS=['vitA_ug_RAE','retinol_ug','vitD_IU','b12_ug','vitC_mg','folate_ug','b1_mg','b2_mg','b3_mg','b6_mg'];\n  var SN=[['D','Vitamin D (D3 or D2)'],['B12','Vitamin B12'],['A','Vitamin A'],['C','Vitamin C'],['F','Folic acid (folate)'],['B1','Thiamine (B1)'],['B2','Riboflavin (B2)'],['B3','Niacin (B3)'],['B6','Vitamin B6']];\n  var SU={D:['IU','\u00b5g'],A:['IU','\u00b5g'],B12:['\u00b5g','mg'],F:['\u00b5g','mg'],C:['mg'],B1:['mg'],B2:['mg'],B3:['mg'],B6:['mg']};\n  var CK=['milk','tea_milk','curd','roti','rice','toor_dal','palak','banana','guava','egg_boiled','moong_dal','rajma','chole','orange','amla','carrot','chicken_curry'];\n  FD=FD.map(function(a){ var p={}; FIELDS.forEach(function(f,i){ p[f]=a.v[i]; }); return {id:a.id,name:a.n,group:a.g,diet:a.d,serving:a.sv,per_serving:p,source:a.s,k:a.k||''}; });\n  function isLiver(f){ return \/liver|kaleji\/i.test(f.id+' '+f.name); }\n  function rdaOf(v){ return num(who==='f' ? v.f : v.m); }\n  function allowed(fd){ if(diet==='vegan'){ return fd.diet==='vegan'; } if(diet==='veg'){ return fd.diet==='veg'||fd.diet==='vegan'; } return true; }\n  function food(id){ for(var i=0;i<FD.length;i++){ if(FD[i].id===id){ return FD[i]; } } return null; }\n  function val(fd,f){ var p=fd.per_serving||{}; var x=p[f]; return (x===null||x===undefined) ? null : +x; }\n  function dietSrc(v){ return diet==='veg' ? v.sv : (diet==='vegan' ? v.sg : v.src); }\n  function dietTag(){ return diet==='veg' ? ' (vegetarian)' : (diet==='vegan' ? ' (vegan)' : ''); }\n  \/* bar: 0 to 27.5% = under half the daily amount, 55% = daily amount, 85% = safe upper limit *\/\n  function pos(x,rda,lim){\n    if(x<=rda){ return 55*x\/rda; }\n    if(lim>0){ if(x<=lim){ return 55+30*(x-rda)\/(lim-rda); } return 85+15*Math.min(1,(x-lim)\/lim); }\n    return 55+45*Math.min(1,(x-rda)\/(2*rda));\n  }\n  function track(x,rda,lim,over){\n    var p=pos(x,rda,lim);\n    if(lim>0){ if(over){ if(p<87){ p=87; } } else { if(p>84){ p=84; } } }\n    return '<div class=\"vt-track'+(lim>0 ? '' : ' vt-nolim')+'\" aria-hidden=\"true\"><span class=\"vt-mk\" style=\"left:'+p.toFixed(1)+'%\"><\/span><\/div>';\n  }\n  function scale(rda,v){\n    return '<div class=\"vt-scale\" aria-hidden=\"true\"><span style=\"left:0\">0<\/span><span style=\"left:55%\">daily '+fmtv(rda)+'<\/span>'+(v.ulv>0 ? '<span class=\"vt-end\" style=\"left:100%\">limit '+fmt(v.ulv)+' '+v.un+'<\/span>' : '<span class=\"vt-end\" style=\"left:100%\">no limit set<\/span>')+'<\/div>';\n  }\n  function more(v){\n    var h='<p class=\"vt-p\"><b>What it does:<\/b> '+v.does+'<\/p>';\n    if(v.sun){ h+='<p class=\"vt-p\"><b>Sunlight:<\/b> '+v.sun+'<\/p>'; }\n    if(v.lo){ h+='<p class=\"vt-p\"><b>Possible signs of low levels:<\/b> '+v.lo+'<\/p>'; }\n    h+='<p class=\"vt-p\"><b>Safe upper limit (adults):<\/b> '+v.ul+'<\/p>';\n    var w = diet==='veg' ? v.wv : (diet==='vegan' ? v.wg : '');\n    if(w){ h+='<p class=\"vt-watch\"><b>Watch this one:<\/b> '+w+'<\/p>'; }\n    return h;\n  }\n  function needTile(t){\n    var v=vit(t.n), r=rdaOf(v);\n    var h='<div class=\"vt-tile vt-'+t.k+'\" data-k=\"'+t.k+'\"><p class=\"vt-tn\"><span aria-hidden=\"true\">'+t.ic+'<\/span> '+v.n+'<\/p>';\n    h+='<p class=\"vt-big\">'+fmtv(r)+' <span class=\"vt-u\">'+v.un+' a day<\/span><\/p>';\n    if(v.kw){ h+='<p class=\"vt-kw\">'+v.kw+'<\/p>'; }\n    h+=track(r,r,v.ulv,false)+scale(r,v);\n    h+='<p class=\"vt-foods\"><b>Foods'+dietTag()+':<\/b> '+dietSrc(v)+'<\/p>';\n    return h+'<details class=\"vt-more\"><summary>More about '+v.n+'<\/summary>'+more(v)+'<\/details><\/div>';\n  }\n  function needB(){\n    var h='<div class=\"vt-tile vt-B\" data-k=\"B\"><p class=\"vt-tn\"><span aria-hidden=\"true\">\ud83c\udf3e<\/span> Other B vitamins<\/p><p class=\"vt-big\">4 <span class=\"vt-u\">vitamins: B1 \u00b7 B2 \u00b7 B3 \u00b7 B6<\/span><\/p>';\n    BS.forEach(function(b){ var v=vit(b.n); h+='<div class=\"vt-brow\"><span>'+v.n+'<\/span><b>'+fmtv(rdaOf(v))+' '+v.un+' a day<\/b><\/div>'; });\n    h+='<details class=\"vt-more\"><summary>Foods and limits for B1, B2, B3 and B6<\/summary>';\n    BS.forEach(function(b){ var v=vit(b.n); h+='<p class=\"vt-p\"><b>'+v.n+'.<\/b> '+v.does+' <b>Foods'+dietTag()+':<\/b> '+dietSrc(v)+' <b>Safe upper limit:<\/b> '+v.ul+'<\/p>'; });\n    return h+'<\/details><\/div>';\n  }\n  function drawNeeds(){ q('vt-need').innerHTML=T.map(needTile).join('')+needB(); }\n  \/* ---- Check my diet ---- *\/\n  function chipFoods(){\n    var out=[], used={}, A=FD.filter(allowed);\n    CK.forEach(function(k){ if(out.length>=10){ return; } for(var i=0;i<A.length;i++){ if(A[i].id===k){ out.push(A[i]); used[k]=1; break; } } });\n    for(var j=0;j<A.length;j++){ if(out.length>=10){ break; } if(!used[A[j].id]){ if(!isLiver(A[j])){ out.push(A[j]); used[A[j].id]=1; } } }\n    return out;\n  }\n  function drawChips(){ q('vt-fc').innerHTML=chipFoods().map(function(f){ return '<button type=\"button\" data-id=\"'+esc(f.id)+'\">+ '+esc(f.name)+'<\/button>'; }).join(''); }\n  function drawSearch(){\n    var x=q('vt-fs').value.replace(\/^\\s+|\\s+$\/g,'').toLowerCase(), box=q('vt-fr');\n    if(!x){ box.innerHTML=''; return; }\n    var m=FD.filter(function(f){ if(!allowed(f)){ return false; } return (f.name+' '+(f.group||'')+' '+f.id.replace(\/_\/g,' ')+' '+f.k).toLowerCase().indexOf(x)>=0; }).slice(0,8);\n    box.innerHTML = m.length ? m.map(function(f){ return '<button type=\"button\" data-id=\"'+esc(f.id)+'\">+ '+esc(f.name)+' <small>'+esc(f.serving)+'<\/small><\/button>'; }).join('') : '<p class=\"vt-empty\">No match. Try another word, such as dal, sabzi or fruit.<\/p>';\n  }\n  function add(id){ if(!food(id)){ return; } if(!counts[id]){ counts[id]=0; order.push(id); } counts[id]++; drawList(); drawDiet(); }\n  function step(id,d){ if(!counts[id]){ return; } counts[id]+=d; if(counts[id]<=0){ delete counts[id]; order=order.filter(function(x){ return x!==id; }); } drawList(); drawDiet(); }\n  function srcTxt(s){\n    if(s===null||s===undefined){ return 'not given'; }\n    if(typeof s!=='object'){ return esc(s); }\n    return Object.keys(s).map(function(k){ var v=s[k]; return esc(k)+': '+esc(typeof v==='object' ? JSON.stringify(v) : v); }).join('; ');\n  }\n  function drawList(){\n    var box=q('vt-fl');\n    if(!order.length){ box.innerHTML='<p class=\"vt-empty\">No foods yet. Search above or tap a food to add it.<\/p>'; q('vt-fsrc').innerHTML='<p class=\"vt-srcrow\">Add a food to see its values and source.<\/p>'; return; }\n    box.innerHTML=order.map(function(id){ var f=food(id), n=esc(f.name); return '<div class=\"vt-row\"><span>'+n+'<small>'+esc(f.serving)+'<\/small><\/span><span class=\"vt-step\"><button type=\"button\" data-id=\"'+esc(id)+'\" data-d=\"-1\" aria-label=\"One less '+n+'\">\u2212<\/button><output aria-live=\"polite\">'+counts[id]+'<\/output><button type=\"button\" data-id=\"'+esc(id)+'\" data-d=\"1\" aria-label=\"One more '+n+'\">+<\/button><\/span><\/div>'; }).join('');\n    q('vt-fsrc').innerHTML=order.map(function(id){\n      var f=food(id), parts=[], lab={vitD_IU:['D','IU'],b12_ug:['B12','\u00b5g'],vitA_ug_RAE:['A','\u00b5g RAE'],retinol_ug:['retinol','\u00b5g'],vitC_mg:['C','mg'],folate_ug:['folate','\u00b5g'],b1_mg:['B1','mg'],b2_mg:['B2','mg'],b3_mg:['B3','mg'],b6_mg:['B6','mg']};\n      FIELDS.forEach(function(k){ var x=val(f,k); parts.push(lab[k][0]+' '+(x===null ? 'unknown' : fmtv(x)+' '+lab[k][1])); });\n      return '<p class=\"vt-srcrow\"><b>'+esc(f.name)+'<\/b> ('+esc(f.serving)+'): '+parts.join(', ')+'. <i>Source: '+srcTxt(f.source)+'<\/i><\/p>';\n    }).join('');\n  }\n  function unitsFor(row){ var k=row.querySelector('.vt-sv').value, u=row.querySelector('.vt-su'); u.innerHTML=SU[k].map(function(x){ return '<option>'+x+'<\/option>'; }).join(''); }\n  function addSup(){\n    supN++;\n    var r=document.createElement('div'); r.className='vt-sprow';\n    r.innerHTML='<select class=\"vt-sv\" aria-label=\"Which vitamin\">'+SN.map(function(s){ return '<option value=\"'+s[0]+'\">'+s[1]+'<\/option>'; }).join('')+'<\/select><input class=\"vt-in vt-sa\" type=\"number\" inputmode=\"decimal\" min=\"0\" step=\"any\" placeholder=\"Amount\" aria-label=\"Amount on the label\"><select class=\"vt-su\" aria-label=\"Unit\"><\/select><select class=\"vt-sf\" aria-label=\"How often\"><option value=\"1\">every day<\/option><option value=\"7\">once a week<\/option><\/select><button type=\"button\" class=\"vt-del\" aria-label=\"Remove this supplement\">Remove<\/button>';\n    q('vt-sp').appendChild(r); unitsFor(r);\n    r.querySelector('.vt-sv').addEventListener('change',function(){ unitsFor(r); drawDiet(); });\n    r.querySelector('.vt-sa').addEventListener('input',drawDiet);\n    r.querySelector('.vt-su').addEventListener('change',drawDiet);\n    r.querySelector('.vt-sf').addEventListener('change',drawDiet);\n    r.querySelector('.vt-del').addEventListener('click',function(){ r.parentNode.removeChild(r); drawDiet(); q('vt-spa').focus(); });\n    return r;\n  }\n  function conv(k,u){\n    if(k==='D'){ if(u==='\u00b5g'){ return 40; } if(u==='mg'){ return 40000; } return 1; }\n    if(k==='A'){ if(u==='IU'){ return 0.3; } if(u==='mg'){ return 1000; } return 1; }\n    var micro = k==='B12'||k==='F';\n    if(u==='mg'){ return micro ? 1000 : 1; }\n    if(u==='\u00b5g'){ return micro ? 1 : 0.001; }\n    return 1;\n  }\n  function supTot(){\n    var o={D:0,A:0,B12:0,C:0,F:0,B1:0,B2:0,B3:0,B6:0,any:false};\n    var rows=q('vt-sp').querySelectorAll('.vt-sprow');\n    for(var i=0;i<rows.length;i++){\n      var k=rows[i].querySelector('.vt-sv').value, a=num(rows[i].querySelector('.vt-sa').value);\n      if(a>0){ o[k]+=a*conv(k,rows[i].querySelector('.vt-su').value)\/(+rows[i].querySelector('.vt-sf').value); o.any=true; }\n    }\n    return o;\n  }\n  function foodTot(){\n    var t={}, u={};\n    FIELDS.forEach(function(f){ t[f]=0; u[f]=false; });\n    order.forEach(function(id){ var fd=food(id), c=counts[id]; FIELDS.forEach(function(f){ var x=val(fd,f); if(x===null){ u[f]=true; } else { t[f]+=x*c; } }); });\n    return {t:t,u:u};\n  }\n  function grade(tot,rda,over){\n    if(over){ return ['over','Above the safe limit \u2014 ask your doctor']; }\n    var p=tot\/rda*100;\n    if(p>=100){ return ['ok','Enough \u2713']; }\n    if(p>=50){ return ['mid','Nearly there \u2014 '+Math.round(p)+'%']; }\n    return ['low','Low \u2014 about '+Math.round(p)+'% of the daily amount'];\n  }\n  function tipFoods(f){\n    var c=FD.filter(function(x){ if(!allowed(x)){ return false; } if(isLiver(x)){ return false; } return val(x,f)>0; });\n    c.sort(function(a,b){ return val(b,f)-val(a,f); });\n    var fresh=c.filter(function(x){ return !counts[x.id]; });\n    if(fresh.length>=2){ c=fresh; }\n    return c.slice(0,2).map(function(x){ return esc(x.name); });\n  }\n  function tip(f,v){\n    var a=tipFoods(f); if(a.length){ return '<p class=\"vt-tip\">Add: '+a.join(' or ')+'<\/p>'; }\n    var w = v ? (diet==='veg' ? v.wv : (diet==='vegan' ? v.wg : '')) : '';\n    return '<p class=\"vt-tip\">'+(w ? w : 'None of the foods in this list for your diet has much of this vitamin.')+'<\/p>';\n  }\n  function tileHead(k,ic,name){ return '<div class=\"vt-tile vt-'+k+'\" data-k=\"'+k+'\"><p class=\"vt-tn\"><span aria-hidden=\"true\">'+ic+'<\/span> '+name+'<\/p>'; }\n  function amtLine(tot,fd,sp,rda,un){\n    return '<p class=\"vt-big\">'+fmtv(tot)+' <span class=\"vt-u\">of '+fmtv(rda)+' '+un+(sp>0 ? ' \u00b7 food '+fmtv(fd)+' + supplements '+fmtv(sp) : '')+'<\/span><\/p>';\n  }\n  function resTile(t,ft,sp,empty){\n    var v=vit(t.n), r=rdaOf(v), fd=ft.t[t.f], s=sp[t.k], tot=fd+s, over=false;\n    if(t.k==='A'){ if(s+ft.t.retinol_ug>v.ulv){ over=true; } }\n    if(t.k==='C'){ if(tot>v.ulv){ over=true; } }\n    if(t.k==='F'){ if(s>v.ulv){ over=true; } }\n    var gr=grade(tot,r,over);\n    if(empty){ gr=['none','Add what you ate to see this']; }\n    var h=tileHead(t.k,t.ic,v.n)+amtLine(tot,fd,s,r,v.un)+track(tot,r,v.ulv,over)+'<p class=\"vt-st vt-'+gr[0]+'\">'+gr[1]+'<\/p>';\n    if(over){ h+='<p class=\"vt-tip\">'+v.ulf+'<\/p>'; }\n    else if(tot<r){ h+=tip(t.f,v); }\n    else if(v.ulv>0){ h+='<p class=\"vt-tip\">Below the safe upper limit ('+fmt(v.ulv)+' '+v.un+').<\/p>'; }\n    if(ft.u[t.f]){ h+='<p class=\"vt-unk\">Some foods have no data for this vitamin.<\/p>'; }\n    return h+'<\/div>';\n  }\n  function resD(ft,sp){\n    var v=vit('D'), r=rdaOf(v), fd=ft.t.vitD_IU, s=sp.D, tot=fd+s, over=s>v.ulv, gr;\n    if(over){ gr=['over','Above the safe limit \u2014 ask your doctor']; }\n    else if(sun==='most'){ gr=['ok','Sunlight is probably your main source \u2014 food gives little']; }\n    else if(sun==='some'){ gr=['mid','Partly covered by sunlight \u2014 food gives little; a blood test tells you for sure']; }\n    else if(sun==='rare'){ gr = tot<r ? ['low','Little sun and little from food \u2014 ask your doctor about a vitamin D test'] : ['ok','Food and supplements reach the daily amount \u2014 a blood test tells you for sure']; }\n    else { gr = tot>=r ? ['ok','Food and supplements reach the daily amount'] : ['none','Choose how much sun you get to see this one']; }\n    var h=tileHead('D','\u2600\ufe0f',v.n)+'<p class=\"vt-big\">'+fmt(tot)+' <span class=\"vt-u\">IU a day \u00b7 food '+fmt(fd)+' + supplements '+fmt(s)+'<\/span><\/p>'+track(tot,r,v.ulv,over)+'<p class=\"vt-st vt-'+gr[0]+'\">'+gr[1]+'<\/p>';\n    if(!over){ if(tot<r){ var a=tipFoods('vitD_IU'); h+= a.length ? '<p class=\"vt-tip\">Add: '+a.join(' or ')+'<\/p>' : '<p class=\"vt-tip\">Few foods have much vitamin D.<\/p>'; } }\n    if(ft.u.vitD_IU){ h+='<p class=\"vt-unk\">Some foods have no data for this vitamin.<\/p>'; }\n    return h+'<\/div>';\n  }\n  function resB(ft,sp,empty){\n    var met=0, worst=null, overB=null, rows='';\n    BS.forEach(function(b){\n      var v=vit(b.n), r=rdaOf(v), s=sp[b.s], tot=ft.t[b.f]+s, over=false;\n      if(b.s==='B3'){ if(s>v.ulv){ over=true; } }\n      if(b.s==='B6'){ if(tot>v.ulv){ over=true; } }\n      var gr=grade(tot,r,over);\n      if(gr[0]==='ok'){ met++; }\n      if(over){ overB=v; }\n      else if(tot<r){ if(worst===null){ worst={b:b,v:v,p:tot\/r}; } else if(tot\/r<worst.p){ worst={b:b,v:v,p:tot\/r}; } }\n      rows+='<div class=\"vt-brow\"><span>'+v.n+'<\/span><span>'+fmtv(tot)+' of '+fmtv(r)+' mg<\/span><span class=\"vt-st vt-'+(empty ? 'none' : gr[0])+'\">'+(empty ? '\u2014' : gr[1])+'<\/span><\/div>';\n    });\n    var st;\n    if(empty){ st=['none','Add what you ate to see this']; }\n    else if(overB){ st=['over',overB.n+' is above the safe limit \u2014 ask your doctor']; }\n    else if(worst===null){ st=['ok','All 4 enough \u2713']; }\n    else { st=[worst.p<0.5 ? 'low' : 'mid', worst.v.n+(worst.p<0.5 ? ' is low' : ' is nearly there')]; }\n    var p = overB ? 1.6 : (worst ? worst.p : 1.2);\n    var h=tileHead('B','\ud83c\udf3e','Other B vitamins')+'<p class=\"vt-big\">'+met+' of 4 <span class=\"vt-u\">enough<\/span><\/p>'+track(p,1,0,false)+'<p class=\"vt-st vt-'+st[0]+'\">'+st[1]+'<\/p>';\n    if(worst){ if(!empty){ h+=tip(worst.b.f,worst.v); } }\n    return h+'<details class=\"vt-more\"><summary>See B1 \u00b7 B2 \u00b7 B3 \u00b7 B6<\/summary>'+rows+'<\/details><\/div>';\n  }\n  function stripSum(empty){\n    var el=q('vt-strip'); if(!el){ return; }\n    if(empty){ el.textContent='Add what you ate to see your results'; return; }\n    var c={low:0,mid:0,ok:0,over:0}, nn=0;\n    [].forEach.call(q('vt-res').children,function(tile){\n      var st=null; [].some.call(tile.querySelectorAll('.vt-st'),function(e){ if(e.closest('details')){ return false; } st=e; return true; });\n      if(st){ ['low','mid','ok','over'].forEach(function(k){ if(st.classList.contains('vt-'+k)){ c[k]++; } }); if(st.classList.contains('vt-none')){ nn++; } }\n    });\n    el.innerHTML='<span class=\"vt-sl\">'+c.low+' low<\/span> \u00b7 <span class=\"vt-sm\">'+c.mid+' nearly there<\/span> \u00b7 <span class=\"vt-so\">'+c.ok+' enough<\/span> \u00b7 <span class=\"vt-sx\">'+c.over+' above limit<\/span> <span class=\"vt-sgo\">'+(nn ? 'Answer the sun question for vitamin D \u00b7 ' : '')+'See results \u2193<\/span>';\n  }\n  (function(){ var el=q('vt-strip'); if(el){ el.addEventListener('click',function(){ var r=q('vt-res'); if(r){ r.scrollIntoView({behavior:'smooth',block:'start'}); } }); } })();\n  function drawDiet(){\n    var ft=foodTot(), sp=supTot(), empty=!order.length;\n    if(sp.any){ empty=false; }\n    q('vt-liv').hidden=!order.some(function(id){ return isLiver(food(id)); });\n    q('vt-res').innerHTML=resD(ft,sp)+T.slice(1).map(function(t){ return resTile(t,ft,sp,empty); }).join('')+resB(ft,sp,empty);\n    stripSum(empty);\n  }\n  \/* ---- Supplement label check (from v8) ---- *\/\n  function setUnits(){\n    var v=V[+g('vt-lv').value];\n    var us = v.k==='D' ? ['IU','\u00b5g'] : [v.un];\n    g('vt-lu').innerHTML=us.map(function(u){ return '<option>'+u+'<\/option>'; }).join('');\n    g('vt-lr').innerHTML='';\n  }\n  function check(){\n    var v=V[+g('vt-lv').value], a=num(g('vt-la').value), u=g('vt-lu').value, out=g('vt-lr');\n    if(!(a>0)){ out.innerHTML='<p class=\"vt-p\">Please type the amount printed on the label.<\/p>'; return; }\n    if(v.k==='D'){ if(u==='\u00b5g'){ a=a*40; } }\n    var unit = v.un;\n    var h='<p class=\"lb-head\">'+v.n+' on your label: '+fmt(a)+' '+unit+''+(u==='\u00b5g' ? (v.k==='D' ? ' (1 \u00b5g = 40 IU)' : '') : '')+'<\/p>';\n    var rda=num(who==='f' ? v.f : v.m);\n    var r=a\/rda, how = r>=2 ? ('about <b>'+fmt(r)+' times<\/b>') : ('about <b>'+fmt(r*100)+'%<\/b> of');\n    h+='<p class=\"vt-p\">That is '+how+' the daily amount for '+(who==='f'?'a woman':'a man')+' ('+(who==='f'?v.f:v.m)+').<\/p>';\n    if(v.ulv>0){\n      if(a>v.ulv){ h+='<p class=\"vt-over\">This is above the safe upper limit for adults ('+fmt(v.ulv)+' '+unit+' a day). Do not take this amount unless a doctor has advised it.<\/p>'; }\n      else { h+='<p class=\"vt-p lb-ok\">This is within the safe upper limit for adults ('+fmt(v.ulv)+' '+unit+').<\/p>'; }\n      if(v.ulf){ h+='<p class=\"vt-p\">'+v.ulf+'<\/p>'; }\n    } else {\n      h+='<p class=\"vt-p\">'+(v.k==='B12' ? 'No upper limit has been set for vitamin B12, because it is generally considered safe even at high doses. If you are worried about side effects of too much B12, ask your doctor.' : 'No upper limit has been set for this vitamin, but more is not better. Ask a doctor before taking high doses.')+'<\/p>';\n    }\n    h+='<p class=\"lb-small\">Add up the same vitamin from all your supplements and fortified foods: the same vitamin may be in more than one product. This check reads only the number you type; it does not replace your doctor\u2019s advice.<\/p>';\n    out.innerHTML=h;\n  }\n  \/* ---- Symptom guide (from v8) ---- *\/\n  function showSym(s){\n    var out=g('vt-sr'); if(!out){ return; }\n    var h='<p class=\"lb-head\">'+s.l+'<\/p>'+(s.kw ? '<p class=\"sy-kw\">'+s.kw+'<\/p>' : '');\n    h+= s.vit.length ? '' : '<p class=\"sy-h\">Vitamins sometimes linked to this<\/p><p class=\"vt-p\">None of the vitamins on this page is clearly linked to this in official health sources. The causes below are more likely.<\/p>';\n    if(s.vit.length){ h+='<p class=\"sy-h\">Vitamins sometimes linked to this<\/p><ul class=\"sy-ul\">'+s.vit.map(function(k){ var v=vit(k); if(!v){ return ''; } return '<li data-k=\"'+v.k+'\"><b>'+v.n+'<\/b>'+(v.lo?(' \u2014 possible signs of low levels: '+v.lo):'')+' <span class=\"sy-food\">Foods: '+v.src+'<\/span><\/li>'; }).join('')+'<\/ul>'; }\n    h+='<p class=\"sy-h\">Other common causes (not vitamins)<\/p><p class=\"vt-p\">'+s.other+'<\/p>';\n    h+='<p class=\"sy-h\">Tests you can ask your doctor about<\/p><p class=\"vt-p\">'+s.tests+'<\/p>';\n    h+='<p class=\"vt-over\"><b>See a doctor soon if you have:<\/b> '+s.red+'<\/p>';\n    h+='<p class=\"lb-small\">These links are possible, not certain: the same symptom has many causes, and a chart cannot tell which one you have. Please do not start a vitamin supplement because of a symptom alone; a doctor and a blood test decide that.<\/p>';\n    out.innerHTML=h;\n    var bs=document.querySelectorAll('#hghsym .sy-chips button[data-s]'); for(var i=0;i<bs.length;i++){ var on=bs[i].dataset.s===s.id; bs[i].setAttribute('aria-pressed',String(on)); if(on){ bs[i].hidden=false; } }\n  }\n  function findSym(txt){\n    var x=String(txt).toLowerCase(), best=null, score=0;\n    SY.forEach(function(s){ var n=0; s.keys.forEach(function(k){ if(x.indexOf(k)>=0){ n+=k.length; } }); if(n>score){ score=n; best=s; } });\n    return best;\n  }\n  function initSym(){\n    if(!g('vt-sc')){ return; }\n    g('vt-sc').innerHTML=SY.map(function(s){ return '<button type=\"button\" data-s=\"'+s.id+'\" aria-pressed=\"false\"'+(s.top?'':' class=\"sy-more\" hidden')+'>'+s.l+'<\/button>'; }).join('')+'<button type=\"button\" class=\"sy-all\" id=\"vt-sall\">Show all '+SY.length+' symptoms<\/button>';\n    g('vt-sall').addEventListener('click',function(){ var m=g('vt-sc').querySelectorAll('.sy-more'); for(var i=0;i<m.length;i++){ m[i].hidden=false; } this.hidden=true; });\n    var bs=g('vt-sc').querySelectorAll('button[data-s]'); for(var i=0;i<bs.length;i++){ bs[i].addEventListener('click',function(){ var id=this.dataset.s; SY.forEach(function(s){ if(s.id===id){ showSym(s); } }); }); }\n    function go(){ var s=findSym(g('vt-si').value); if(s){ showSym(s); } else { g('vt-sr').innerHTML='<p class=\"vt-p\">We could not match that. Please try other words, or tap \"Show all symptoms\" and choose the closest one. If you are worried, please see a doctor.<\/p>'; } }\n    g('vt-sb').addEventListener('click',go);\n    g('vt-si').addEventListener('keydown',function(e){ if(e.key==='Enter'){ go(); } });\n  }\n  function initLabel(){\n    if(!g('vt-lv')){ return; }\n    g('vt-lv').innerHTML=V.map(function(v,i){ return '<option value=\"'+i+'\">'+v.n+'<\/option>'; }).join('');\n    g('vt-lv').addEventListener('change',setUnits);\n    g('vt-lb').addEventListener('click',check);\n    g('vt-la').addEventListener('keydown',function(e){ if(e.key==='Enter'){ check(); } });\n    g('vt-la').addEventListener('input',function(){ if(g('vt-la').value){ check(); } });\n    g('vt-lu').addEventListener('change',function(){ if(g('vt-la').value){ check(); } });\n    setUnits();\n  }\n  \/* ---- Tabs, toggles, moving the label and symptom blocks into their tabs ---- *\/\n  var tabs=[].slice.call(root.querySelectorAll('.vt-tabs [role=tab]'));\n  function sel(t,focus){ tabs.forEach(function(x){ var on=x===t; x.setAttribute('aria-selected',String(on)); x.tabIndex=on ? 0 : -1; g(x.getAttribute('aria-controls')).hidden=!on; }); if(focus){ t.focus(); } }\n  tabs.forEach(function(t,i){\n    t.addEventListener('click',function(){ sel(t); });\n    t.addEventListener('keydown',function(e){ var j=-1; if(e.key==='ArrowRight'){ j=(i+1)%tabs.length; } else if(e.key==='ArrowLeft'){ j=(i-1+tabs.length)%tabs.length; } else if(e.key==='Home'){ j=0; } else if(e.key==='End'){ j=tabs.length-1; } if(j>=0){ e.preventDefault(); sel(tabs[j],true); } });\n  });\n  function adopt(id,slotId,txt){\n    var b=g(id), slot=g(slotId); if(!b){ return; } if(!slot){ return; }\n    var h=b.previousElementSibling;\n    if(h){ if(\/^H[2-4]$\/.test(h.tagName)){ if(h.textContent.indexOf(txt)>=0){ slot.appendChild(h); } } }\n    slot.appendChild(b);\n  }\n  function openFor(el){ var p=el; while(p){ if(p===root){ return; } if(p.getAttribute){ if(p.getAttribute('role')==='tabpanel'){ var t=g(p.getAttribute('aria-labelledby')); if(t){ sel(t); el.scrollIntoView(); } return; } } p=p.parentNode; } }\n  function onHash(){ var h=location.hash, el=null; if(h.length<2){ return; } try{ el=document.getElementById(decodeURIComponent(h.slice(1))); }catch(e){ el=null; } if(el){ if(root.contains(el)){ openFor(el); } } }\n  function pills(sel2,attr,set){ var bs=root.querySelectorAll(sel2+' button'); for(var i=0;i<bs.length;i++){ bs[i].addEventListener('click',function(){ var b=this; set(b.getAttribute(attr)); for(var j=0;j<bs.length;j++){ bs[j].setAttribute('aria-pressed',String(bs[j]===b)); } }); } }\n  pills('.vt-who','data-w',function(x){ who=x; drawNeeds(); drawDiet(); if(g('vt-lr')){ if(g('vt-lr').innerHTML){ check(); } } });\n  pills('.vt-diet','data-d',function(x){ diet=x; drawNeeds(); drawChips(); drawSearch(); drawDiet(); });\n  q('vt-fs').addEventListener('input',drawSearch);\n  q('vt-fs').addEventListener('keydown',function(e){ if(e.key==='Enter'){ var b=q('vt-fr').querySelector('button'); if(b){ e.preventDefault(); add(b.dataset.id); q('vt-fs').value=''; drawSearch(); } } });\n  q('vt-fr').addEventListener('click',function(e){ var b=e.target.closest('button[data-id]'); if(b){ add(b.dataset.id); q('vt-fs').value=''; drawSearch(); q('vt-fs').focus(); } });\n  q('vt-fc').addEventListener('click',function(e){ var b=e.target.closest('button[data-id]'); if(b){ add(b.dataset.id); } });\n  q('vt-fl').addEventListener('click',function(e){ var b=e.target.closest('button[data-d]'); if(b){ step(b.dataset.id,+b.dataset.d); } });\n  q('vt-spa').addEventListener('click',function(){ var r=addSup(); r.querySelector('select').focus(); drawDiet(); });\n  var rs=root.querySelectorAll('input[name=vt-sun]'); for(var i=0;i<rs.length;i++){ rs[i].addEventListener('change',function(){ sun=this.value; drawDiet(); }); }\n  drawNeeds(); drawChips(); drawList(); drawDiet();\n  function boot(){ adopt('hghlab','vt-s3','Check your supplement label'); adopt('hghsym','vt-s4','What could my symptom be linked to'); initLabel(); initSym(); onHash(); }\n  window.addEventListener('hashchange',onHash);\n  if(document.readyState==='loading'){ document.addEventListener('DOMContentLoaded',boot); } else { boot(); }\n})();\n<\/script>\n<\/div>\n\n\n\n<p>This article is part of our <strong>Calculators &amp; Tools<\/strong> series: simple tools that help you work out what your body needs each day.<br><br><strong>This is Part 2: the vitamin requirements calculator.<\/strong><\/p>\n\n\n\n<p>Find your <strong>daily vitamin requirement<\/strong> using the Indian amounts for men and women, set by ICMR-NIN in 2020. This <strong>vitamin chart and calculator<\/strong> can help you understand how much of each vitamin you may need each day and which foods can provide it. Choose a vitamin, then select the age and sex group that applies to you.<\/p>\n\n\n\n<p>The tool shows a daily amount and common food sources. Use the result as a guide for planning meals, not as a diagnosis or a reason to start supplements on your own.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to use the vitamin requirements calculator<\/h2>\n\n\n\n<p>Start by choosing who the result is for (man or woman) and your diet (all foods, vegetarian with milk, or vegan). The calculator shows daily amounts for healthy adults only. It does not have age groups for children, teenagers or older adults.<\/p>\n\n\n\n<p><strong>Pregnancy and breastfeeding:<\/strong> the calculator does not show amounts for these stages. Vitamin needs change during pregnancy and breastfeeding, and supplements such as folic acid are usually advised for each woman separately. Ask your doctor or gynaecologist what is right for you.<\/p>\n\n\n\n<p>Read the daily amount and unit carefully. Check the food sources listed below the result and use them to plan a varied diet. The calculator gives a general daily requirement for a group of people; it does not measure the vitamin level in your blood or tell you whether you have a deficiency.<\/p>\n\n\n\n<p>If you are using a blood-test report or reading a supplement label, remember that a recommended daily amount is not the same as a treatment dose. If you are pregnant, have a long-term health condition, take regular medicines or have been told to limit a nutrient, ask your doctor or dietitian how to use the result.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Reading the daily amount and safe upper limit<\/h2>\n\n\n\n<p>The daily amount is the recommended intake for a healthy person in a particular age or life-stage group. It is meant to help you plan your usual food intake over time. You do not need to match the number exactly at every meal. A varied diet across the day is more useful than focusing on one food.<\/p>\n\n\n\n<p>A safe upper limit is different: it is the highest daily intake that is unlikely to cause harm to most healthy people when taken over time. It is not a target and should not be treated as a recommended dose.<\/p>\n\n\n\n<p>The upper limit mainly matters when using supplements or fortified products, because a tablet can contain much more than a normal serving of food. The calculator\u2019s daily amount should not be used to self-treat a suspected deficiency. (<a href=\"https:\/\/www.nin.res.in\/rdabook\/brief_note.pdf\" target=\"_blank\" rel=\"noopener\">ICMR-NIN RDA 2020<\/a>; <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/list-all\/\" target=\"_blank\" rel=\"noopener\">NIH Office of Dietary Supplements<\/a>)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Check your supplement label<\/h2>\n\n\n\n<div class=\"hghlab\" id=\"hghlab\">\n<p class=\"sec-tag\"><span aria-hidden=\"true\">\ud83d\udc8a<\/span> Supplement label check<\/p>\n<p class=\"lb-intro\">Taking a vitamin tablet, capsule or drops? Type the amount printed on the label to see how it compares with the daily amount and the safe upper limit for adults.<\/p>\n<div class=\"lb-steps\">\n  <div><label for=\"vt-lv\"><span class=\"lb-n\">1<\/span>Choose the vitamin<\/label><select id=\"vt-lv\"><\/select><\/div>\n  <div><label for=\"vt-la\"><span class=\"lb-n\">2<\/span>Amount on the label<\/label><div class=\"lb-amt\"><input id=\"vt-la\" type=\"number\" inputmode=\"decimal\" min=\"0\" step=\"any\" placeholder=\"e.g. 1000\"><select id=\"vt-lu\" aria-label=\"Unit\"><\/select><\/div><\/div>\n  <div><button type=\"button\" id=\"vt-lb\"><span class=\"lb-n lb-n-inv\">3<\/span>Check<\/button><\/div>\n<\/div>\n<div class=\"lb-res\" id=\"vt-lr\" aria-live=\"polite\"><\/div>\n<p class=\"lb-small\">The daily amount follows the WHO choice (man or woman) at the top of the calculator. Upper limits: NIH Office of Dietary Supplements. Read more: <a href=\"https:\/\/higoodhealth.com\/india\/vitamin-overdose-symptoms\/\">vitamin overdose symptoms and how to stay safe<\/a>.<\/p>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">What could my symptom be linked to?<\/h2>\n\n\n\n<div class=\"hghlab\" id=\"hghsym\">\n<p class=\"sec-tag\"><span aria-hidden=\"true\">\ud83e\ude7a<\/span> Symptom guide<\/p>\n<p class=\"lb-intro\">Type a symptom in your own words, or pick the closest one. You will see which vitamins are sometimes linked to it, other common causes, the tests to ask your doctor about, and the signs that need a doctor soon. Nothing you type is saved or sent anywhere.<\/p>\n<div class=\"sy-row\"><input id=\"vt-si\" type=\"text\" placeholder=\"e.g. frequent cold, hair fall, weak knees, tired all the time\" aria-label=\"Describe your symptom\"><button type=\"button\" id=\"vt-sb\">Search<\/button><\/div>\n<div class=\"sy-chips\" id=\"vt-sc\" role=\"group\" aria-label=\"Common symptoms\"><\/div>\n<div class=\"lb-res\" id=\"vt-sr\" aria-live=\"polite\"><\/div>\n<p class=\"lb-small\">This is general information, not a diagnosis. The vitamin links come from the food chart on this page; other causes and tests are common examples, not a full list.<\/p>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Food first: a simple vitamin chart<\/h2>\n\n\n\n<p>Food is a good place to start. The examples below show common Indian sources, but the amount of a vitamin varies with portion size, variety, season, cooking and fortification.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Vitamin<\/th><th>Why it matters<\/th><th>Food sources<\/th><th>Possible signs of low levels<\/th><\/tr><\/thead><tbody><tr><td><strong>Vitamin D<\/strong><\/td><td>Helps the body absorb calcium and supports bones and muscles.<\/td><td>Egg yolks, UV-exposed mushrooms, Indian salmon (rawas), mackerel (bangda), pomfret, hilsa and sardines provide natural vitamin D. Cod liver oil, fortified dairy and fortified plant products.<\/td><td>Bone pain or muscle weakness; some people have no clear symptoms.<\/td><\/tr><tr><td><strong>Vitamin B12<\/strong><\/td><td>Supports nerves and helps make healthy red blood cells.<\/td><td>Milk, curd, paneer, cheese, whole eggs, fish (salmon, tuna, sardines, trout), shellfish, chicken, turkey, lean beef, lamb, liver and kidneys. Some fortified foods with B12, such as fortified nutritional yeast (check the label).<\/td><td>Tiredness, pale skin, tingling or numbness, and sometimes memory or balance problems.<\/td><\/tr><tr><td><strong>Vitamin A<\/strong><\/td><td>Supports eyesight, immunity and healthy skin and tissues.<\/td><td>Mutton liver, egg yolk, whole milk and its products, carrot, sweet potatoes, pumpkin, spinach, fenugreek leaves, amaranth leaves, drumstick leaves, mango, papaya, muskmelon; fish such as salmon, mackerel, ilish, tuna, katla and sardines.<\/td><td>Poor vision in dim light and dry eyes. Severe deficiency can harm eyesight.<\/td><\/tr><tr><td><strong>Vitamin C<\/strong><\/td><td>Helps wound healing and improves absorption of iron from plant foods.<\/td><td>Amla, guava, orange, lemon, capsicum, spinach and tomatoes. Include fruits or vegetables rich in vitamin C regularly.<\/td><td>Bleeding gums, easy bruising and slow wound healing when deficiency is severe.<\/td><\/tr><tr><td><strong>Folate (vitamin B9)<\/strong><\/td><td>Helps make DNA and new cells, including red blood cells.<\/td><td>Toor dal, rajma, masoor dal, chana dal, spinach, fenugreek, mustard leaves, amaranth, beet, okra and cauliflower.<\/td><td>A type of anaemia, tiredness and weakness. Low folate in early pregnancy can affect a baby\u2019s development.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>A <strong>vitamin D foods chart<\/strong> can help you compare sources, but food alone may not provide enough vitamin D for everyone. Sun exposure, skin tone, clothing, season and time spent outdoors affect how much vitamin D the body makes. If a deficiency has been diagnosed, follow your clinician\u2019s advice rather than relying only on food.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Who may have low vitamin levels?<\/h2>\n\n\n\n<p>People who eat little or no animal food may be at risk of low vitamin B12 unless they regularly use foods fortified with B12 or a suitable supplement. Ordinary plant foods are not reliable natural sources of B12. Vegetarians who eat dairy and eggs may get some B12, but intake can still be low.<\/p>\n\n\n\n<p>People who spend most of the day indoors or have other risk factors may have low vitamin D. Older adults may eat less or have difficulty absorbing some nutrients. Folate is especially important before conception and in early pregnancy. Anyone who may become pregnant should ask a healthcare professional about folic acid.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Normal B12 levels by age and normal vitamin D levels by age<\/h3>\n\n\n\n<p>Blood-test ranges are not the same as daily vitamin requirements. Laboratories may use different reference ranges, and you should interpret results with symptoms, diet, and medical history. Age alone does not tell you whether a person has a deficiency. Ask a doctor to explain your result instead of comparing it with a number found online.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Too much is harmful<\/h2>\n\n\n\n<p>More vitamins do not always mean better health. High doses of vitamin A can harm the liver and may cause birth defects during pregnancy. Too much vitamin D can raise calcium levels and damage the kidneys or cause other serious problems.<\/p>\n\n\n\n<p>High doses of other vitamins can also cause side effects or interact with medicines. Check labels before combining supplements, as the same vitamin may be present in more than one product. Do not take high-dose supplements unless advised by a qualified healthcare professional. (<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/list-all\/\" target=\"_blank\" rel=\"noopener\">NIH Office of Dietary Supplements<\/a>)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">When should you get tested?<\/h2>\n\n\n\n<p>Ask a doctor whether testing is needed if you have persistent tiredness, unusual weakness, tingling or numbness, bone pain, poor night vision or signs of anaemia. These symptoms can have many causes and do not prove a vitamin deficiency.<\/p>\n\n\n\n<p>A doctor may suggest tests based on your symptoms, food habits, medicines and health history. Avoid starting high-dose supplements just because you feel tired or recognise a symptom from a chart.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Common questions<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">What are normal B12 levels by age?<\/h3>\n\n\n\n<p>There is no single age-based number that suits everyone. Laboratories may use different reference ranges, and borderline results need to be considered with symptoms and medical history. Ask your doctor to interpret your report.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What are normal vitamin D levels by age?<\/h3>\n\n\n\n<p>Vitamin D is usually checked with a blood test called 25-hydroxyvitamin D. Medical guidance and laboratories may use different cut-offs, so discuss your result with your doctor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What is the vitamin C requirement per day?<\/h3>\n\n\n\n<p>It depends on the reference guideline and life stage. Include foods such as amla, guava, citrus fruits and capsicum regularly. Ask a healthcare professional before using a supplement for a medical concern.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Which vegetarian foods have B12?<\/h3>\n\n\n\n<p>Milk, curd, paneer and some fortified foods can provide B12. Check the label on fortified products. If you avoid dairy and eggs, ask a healthcare professional about a reliable B12 source.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Can a vitamin chart and deficiency diseases tell me what I have?<\/h3>\n\n\n\n<p>A vitamin chart and deficiency diseases guide can explain possible links, but symptoms overlap and may have other causes. It cannot diagnose you. Seek medical advice if symptoms persist.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Related reading<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/higoodhealth.com\/india\/vitamin-overdose-symptoms\/\">When vitamins go wrong: vitamin overdose symptoms<\/a><\/li>\n\n\n<li><a href=\"https:\/\/higoodhealth.com\/india\/essential-minerals-that-protected-our-ancestors\/\">Essential minerals your multivitamin may be missing<\/a><\/li>\n\n\n<li><a href=\"https:\/\/higoodhealth.com\/india\/senior-nutrition-protein\/\">Senior nutrition: protein and vitamins after 60<\/a><\/li>\n\n\n<li><a href=\"https:\/\/higoodhealth.com\/india\/protein-rich-vegetarian-foods-india\/\">Can we thrive without meat and fish? Vegetarian nutrition<\/a><\/li>\n\n\n<li><a href=\"https:\/\/higoodhealth.com\/india\/ferritin-test-anaemia-older-adults-india\/\">Anaemia in older adults: the ferritin test<\/a><\/li>\n\n\n<li><a href=\"https:\/\/higoodhealth.com\/india\/tsh-test-india\/\">Blood tests worth knowing about (Part 2)<\/a><\/li>\n\n\n<li><a href=\"https:\/\/higoodhealth.com\/india\/planning-a-baby-guide\/\">Planning a baby: folic acid and other first steps<\/a><\/li>\n\n\n<li><a href=\"https:\/\/higoodhealth.com\/india\/green-gold-spirulina-algae-benefits\/\">Spirulina and algae: what they can and cannot do<\/a><\/li>\n\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-series\">The Calculators &amp; Tools series<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"\/india\/protein-calculator\/\">Part 1: Protein Calculator<\/a><\/li>\n\n<li>Part 2: Vitamin Requirements Calculator (you are here)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Read more<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"\/india\/essential-minerals-that-protected-our-ancestors\/\">Essential minerals that protected our ancestors<\/a><\/li>\n\n<li><a href=\"\/india\/vitamin-overdose-symptoms\/\">Vitamin overdose symptoms and how to stay safe<\/a><\/li>\n\n<li><a href=\"\/india\/ferritin-test-anaemia-older-adults-india\/\">Ferritin test and anaemia in older adults<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">References<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n\n\n<li>ICMR-National Institute of Nutrition. A Brief Note on Nutrient Requirements for Indians: the Recommended Dietary Allowances (RDA) and Estimated Average Requirements (EAR), 2020. Available at: <a href=\"https:\/\/www.nin.res.in\/rdabook\/brief_note.pdf\" target=\"_blank\" rel=\"noopener\">ICMR-NIN \u2013 RDA 2020 brief note<\/a>. Accessed October 28, 2026.<\/li>\n\n\n\n<li>National Institutes of Health, Office of Dietary Supplements. Dietary Supplement Fact Sheets. Available at: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/list-all\/\" target=\"_blank\" rel=\"noopener\">NIH ODS \u2013 Fact sheets<\/a>. Accessed October 28, 2026.<\/li>\n\n\n\n<li>U.S. Department of Agriculture. FoodData Central. Available at: <a href=\"https:\/\/fdc.nal.usda.gov\/\" target=\"_blank\" rel=\"noopener\">USDA FoodData Central<\/a>. Accessed October 28, 2026.<\/li>\n\n\n<\/ol>\n\n\n\n<p>All reference links checked on October 28, 2026.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Disclaimer<\/h2>\n\n\n\n<p>This calculator gives a general guide for educational purposes only. It is not a substitute for medical advice and should not be used to diagnose or treat a deficiency. Talk to a doctor or registered dietitian before starting or changing a supplement.<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Find out how much of each vitamin you may need every day, and check your meals against it using common Indian foods. Includes a vegetarian and vegan view and signs of low levels.<\/p>\n","protected":false},"author":39,"featured_media":8601,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":"","_ppma_block_editor_authors":""},"categories":[3,102],"tags":[],"ppma_author":[90,75],"class_list":["post-8604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-well-being","category-calculators-tools-series","author-minal02","author-diksha02"],"uagb_featured_image_src":{"full":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/10\/calculators-vitamin-card-1600.webp",1600,1600,false],"thumbnail":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/10\/calculators-vitamin-card-1600-150x150.webp",150,150,true],"medium":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/10\/calculators-vitamin-card-1600-300x300.webp",300,300,true],"medium_large":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/10\/calculators-vitamin-card-1600-768x768.webp",768,768,true],"large":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/10\/calculators-vitamin-card-1600-1024x1024.webp",1024,1024,true],"1536x1536":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/10\/calculators-vitamin-card-1600-1536x1536.webp",1536,1536,true],"2048x2048":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/10\/calculators-vitamin-card-1600.webp",1600,1600,false]},"uagb_author_info":{"display_name":"Minal Joshi","author_link":"https:\/\/higoodhealth.com\/india\/author\/minal02\/"},"uagb_comment_info":0,"uagb_excerpt":"Find out how much of each vitamin you may need every day, and check your meals against it using common Indian foods. Includes a vegetarian and vegan view and signs of low levels.","authors":[{"term_id":90,"user_id":39,"is_guest":0,"slug":"minal02","display_name":"Minal Joshi","avatar_url":"https:\/\/higoodhealth.com\/india\/wp-content\/litespeed\/avatar\/23494c9101089ad44ae88ce9d2f56aac.jpg?ver=1793676401","avatar_alt":"","avatar_decorative":"","author_category":"1","exclude_author":"","first_name":"Minal","last_name":"Joshi","user_url":"","job_title":"Author","description":"B.Sc. in Biochemistry &amp; Chemistry, PG Diploma in Dietetics &amp; Hospital Food Service Applied Nutrition, Advanced Diploma in Clinical Research, and Advanced Diploma in Pharmacovigilance.\r\n\r\n<strong>Job Role:<\/strong> Author\r\n\r\n<strong>Professional Role: <\/strong>Dietitian and Certified Diabetes Educator (CDE)\r\n\r\n<strong>Bio: <\/strong>Minal Joshi-Marathe is an experienced Dietitian and Certified Diabetes Educator with over 15 years of expertise in clinical nutrition, pediatric oncology nutrition, diabetes education, and telehealth consulting. She is passionate about evidence-based healthcare and helping individuals achieve better health outcomes through personalized nutrition and lifestyle guidance."},{"term_id":75,"user_id":29,"is_guest":0,"slug":"diksha02","display_name":"Dr. Diksha Kulshreshtha ,M.Sc.,Ph.D. (Molecular Medicine)","avatar_url":"https:\/\/higoodhealth.com\/india\/wp-content\/litespeed\/avatar\/23494c9101089ad44ae88ce9d2f56aac.jpg?ver=1793676401","avatar_alt":"","avatar_decorative":"","author_category":"3","exclude_author":"","first_name":"Dr. Diksha","last_name":"Kulshreshtha ,M.Sc.,Ph.D. (Molecular Medicine)","user_url":"","job_title":"Reviewer","description":"<strong>Molecular Medicine Researcher<\/strong>\r\n\r\nJob Role: Reviewer\r\n\r\n<strong>Professional Role \/ Designation:<\/strong> Senior Metabolic Researcher &amp; Health Educator.\r\n\r\n<strong>Bio:<\/strong> With a Doctorate focused on how glucose and insulin regulate iron homeostasis, Diksha brings deep scientific rigor to the study of obesity and metabolic health. Along with this she has worked on inflammation and cancer.\r\n\r\n<strong>Special Skills:<\/strong> Expert in iron metabolism, glucose regulation, and obesity markers, Cancer, immunotherapy, inflammation. Skilled in breaking down complex biochemical processes for a general audience."}],"_links":{"self":[{"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/posts\/8604","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/users\/39"}],"replies":[{"embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/comments?post=8604"}],"version-history":[{"count":1,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/posts\/8604\/revisions"}],"predecessor-version":[{"id":8606,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/posts\/8604\/revisions\/8606"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/media\/8601"}],"wp:attachment":[{"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/media?parent=8604"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/categories?post=8604"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/tags?post=8604"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/ppma_author?post=8604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}