Selenium (セレン)

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Characteristics of nutrients

  • Components of antioxidant enzymes
  • Constituents of enzymes that activate thyroid hormone
  • It is abundantly contained in seafood, meat and eggs

Function of nutrients

  • Protect the body from oxidation
  • Helps amino acid metabolism
  • Keep immunity normal
  • Keep thyroid hormone normal
  • Helps absorption of vitamin E

When nutrients are deficient

  • There is no worry of deficiency in normal diet
  • arthrosis
  • Muscle pain, dry skin, decreased fertility
  • Asthma, anemia

When nutrients overdose

  • Nail deformation, hair loss, gastrointestinal disorders
  • Diarrhea, fatigue, neuropathy, rough skin etc

Food that contains a lot of Selenium

Foodstuff Ingredient per 100g (㎍)
Katsuo-bushi 320
Pork liver 240
Beef liver 210
angler liver 200
walleye pollock 130
flying-fish 120
southern bluefin tuna 120
flatfish 110
bluefin tuna 110
bonito 100
snow-crab 97
tilefish 75

Summary

  • Selenium is contained in fishes and shellfishes, meats, eggs and so there is no worry of deficiency
  • Please be aware of hypernutrition due to dietary supplements
  • antioxidant effect
  • Keep immunity normal
 

Zinc (亜鉛)

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Characteristics of nutrients

  • Zinc is a nutrient rich in animal foods, whole grains
  • Approximately 2 g is present in the body of an adult
  • Absorption rate from food is 30%
  • Enable enzymes in the body to work normally
  • Zinc exists mainly in the liver, kidney, teeth, bones, muscles, etc.
  • Tannin, caffeine and others are discharged outside the body
  • Absorption rate rises by taking vitamin C together with organic acid

Function of nutrients

  • Enable enzymes in the body to work normally
  • Activate metabolism
  • Protect the body from oxidation
  • Synthesis and activation of hormones and physiologically active substances
  • Detoxification of alcohol
  • Allergy suppression

When nutrients are deficient

  • Cell division is not normally performed
  • Skin roughness, hair loss, abnormality of nails, abnormality of taste
  • Delayed healing of injury, anemia, reduction of immunity
  • Growth defective during growth period
  • Anorexia

When nutrients overdose

  • There is no worry of excessive disease if you have a normal meal
  • Due to overdose in supplements
    Nausea, diarrhea, gastrointestinal disorders, anemia

Food that contains a lot of Zinc

Foodstuff Ingredient per 100g (mg)
Oyster (boiled) 18.3
Oyster (raw) 14.5
Oyster 11.9
Smoked lever (pork) 8.7
dried young anchovies 7.9
Ground beef 7.6
Natural cheese / parmesan 7.3
sardine 6.6
Beef spencer-roll (Boiled) 6.5
Beef top-round (Boiled) 6.4
king-crab(Boiled in water) 6.3
japanese-bay-scallop (raw) 6.1

Summary

  • Approximately 2 g is present in the body of an adult
  • Absorption rate from food is 30%
  • It is rich in animal foods and whole grains
  • Activate metabolism
  • Protect the body from oxidation
  • Absorbency of zinc rises by applying lemon juice to oysters
  • Zinc is involved in alcoholysis
  • There is a possibility that it may be deficient by taking too much alcohol
 

iodine (ヨウ素)

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Characteristics of nutrients

  • About 13 mg is present in the body of an adult (mostly the thyroid)
  • Mineral that is a constituent of thyroid hormone
  • Promote cell development and tissue growth
  • Increase basal metabolism and increase energy consumption

Function of nutrients

  • Components of thyroid hormone
  • Promote growth
  • Adjustment of basal metabolism

When nutrients are deficient

  • There is no worry of deficiency in normal diet
  • Hair loss, anemia, physical strength reduction, thyroid hypertrophy, goiter
  • Hoarseness, fatigue, poor growth, delay of mental development

When nutrients overdose

  • Weight loss, tachycardia, urticaria, fever,
  • Hypothyroidism, goiter, thyrotoxicosis, etc.

Food that contains a lot of Iodine

Foodstuff Ingredient per 100g (㎍)
Chopped kelp 230000
Kelp tea 26000
wakame 1600
hijiki 1300
fruit-bearing leaves 390
cod 350
Tokoroten 240
abalone 200
walleye pollock 160
Japanese quail eggs 140
salted products 140
shoulder bacon 130

Summary

  • About 13 mg is present in the body of an adult (mostly the thyroid)
  • Components of thyroid hormone
  • Absorption rate from food is high
  • Excessive attention than deficiency
 

Chromium (クロム)

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Characteristics of nutrients

  • The smallest amount of essential minerals
  • Approximately 2 mg is present in the body
  • It is hardly absorbed and almost excreted
  • Ingestion with vitamin C increases absorption rate
  • It is widely included in millet, vegetables, meat, fish, etc.
  • Trivalent chromium and hexavalent chromium are present
  • Food contains mostly trivalent chromium

Function of nutrients

  • Enhancement of insulin action
  • Decrease in cholesterol level
  • Regulation of lipids in the blood
  • Involved in various metabolism in the body
  • Prevent night blindness

When nutrients are deficient

  • There is no worry of deficiency in normal diet
  • Diabetes, weight loss, peripheral neuropathy, stupor, corneal disorders etc.

When nutrients overdose

  • There is no worry that excessive symptoms will develop in normal diet
  • Please be aware of hypernutrition due to dietary supplements
  • Headache, insomnia, vomiting, diarrhea, abdominal pain
  • Renal disorder, hepatic disorder, hematopoietic disorder, central nervous disorder etc.

Food that contains a lot of Chromium

Foodstuff Ingredient per 100g (㎍)
Sea lettuce 160
green laver 39
Chopped kelp 33
kelp 14
Matsutake (raw) 14
Brown sugar 13
red-beans 13
Kelp tea 13
Kale 12
Beef Jerky 11
Dried tomatoes 11
Dried grapes 9

Summary

  • The minimum amount of essential minerals (about 2 mg in the body)
  • Absorption rate rises with vitamin C and ingestion
  • Lack in normal eating habits, without worrying about excess
  • Be aware of excess supplementation
  • Trivalent chromium and hexavalent chromium are present
  • Trivalent chromium
 

Manganese (マンガン)

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Characteristics of nutrients

  • Manganese is present in the adult body about 12 to 20 mg
  • When the iron is taken excessively, the absorption rate of manganese deteriorates
  • Nutrients not much contained in animal foods
  • Nutrients rich in vegetable foods
  • It exists widely in tissues and organs in the body
  • Become a constituent of the enzyme, activate the enzyme
  • Synthesis of connective tissue and prevention of oxidation

Function of nutrients

  • Formation of bone and skin
  • Synthesis of insulin
  • Keeping the function of the nerves normal
  • Protect the body from oxidation
  • Involved in various metabolism in the body

When nutrients are deficient

  • There is no worry of lack of a normal diet
  • Skeletal abnormality, osteoporosis, poor growth, rough skin
  • Reduced hyperglycemia, lipid metabolism, decreased fertility

When nutrients overdose

  • There is no worry of excessive symptoms in normal die
  • Supplement may cause overdose
  • Mental disorder, decreased reproductive ability, decreased immunity, nephritis, pancreatitis, hepatic disorder

Food that contains a lot of Manganese

Foodstuff Ingredient per 100g (mg)
Gyokuro (tea) 71.0
sea-lettuce 17.0
green laver 13.0
shijimi-clams 7.30
Sweetfish Internal organs 6.19
Ginger (raw) 5.12
japanese-bay-scallop 4.90
swiss-chard 4.85
Walnut (roasted) 3.44
chestnut 3.27
Groundnut 2.82
Almond (roasted) 2.46

Summary

  • Manganese is present in the adult body about 12 to 20 mg
  • When the iron is taken excessively, the absorption rate of manganese deteriorates
  • Nutrients not much contained in animal foods
  • Nutrients rich in vegetable foods
  • Deficiency in normal eating habits, there is no worry of excess
 

Rin (リン)

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Characteristics of nutrients

  • It is used for processed foods such as snacks and soft drinks
  • Because it is contained in processed foods a lot, it may be taken excessively
  • Minerals that are present in the body next to calcium
  • One of the essential nutrients for life support
  • Phosphorus is distributed in all cells in the body

Function of nutrients

  • 80% bind calcium and become a material for bones and teeth
  • Components of nerve cells and cell membranes
  • Promotes metabolism of carbohydrates, lipids and proteins
  • Calcium and phosphorus are present in the blood in a balance of 1: 1 to 1: 2
  • Release calcium stored in bone by overdose into the blood to keep balance

When nutrients are deficient

  • There is no shortage with ordinary meals
  • fatigue
  • Bone and tooth formation disorders
  • Decrease in muscle strength

When nutrients overdose

  • Osteoporosis, renal hypofunction
  • Arteriosclerosis
  • Decrease in absorption rate of calcium

Food that contains a lot of Rin

Foodstuff Ingredient per 100g (mg)
flying-fish(dried) 3700
dried young anchovies 2300
japanese-sand-lance(dried) 1200
sakura-shrimp(dried) 1200
dried young sardines 860
Natural cheese / parmesan 850
Process cheese 730
crucian-carp 710
horse-mackerel 700
Egg yolk (boiled) 570
sesame(roast) 560
shishamo-smelt 540

Summary

  • Phosphorus is used as an additive in processed foods
  • Tend to overdose by processed foods
  • Calcium and phosphorus are well balanced 2: 1
  • Phosphorus plays a role in forming bones and teeth
  • Overdose of phosphorus weakens bone
  • Phosphorus binds to vitamins B1, B2 to become coenzymes
 

Molybdenum (モリブデン)

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Characteristics of nutrients

  • Molybdenum is present in adult body about 9 mg
  • The amount of molybdenum required for the body is trace amount
  • Molybdenum is present in kidney and liver
  • Constituents of several enzymes that aid redox reactions
  • The balance with copper is important

Function of nutrients

  • Molybdenum helps metabolism of carbohydrates and lipids
  • Involved in metabolism of uric acid
  • Components of oxidase
  • Promotion of utilization of iron

When nutrients are deficient

  • There is no worry of deficiency in normal diet
  • Fatigue, anemia
  • Growth disorders
  • Disorders of uric acid metabolism

When nutrients overdose

  • There is no worry that excessive symptoms will develop in normal diet
  • It is excreted even if taken in a large amount
  • By taking in a large amount, copper is excreted together
  • Rare hyperuricemia, joint pain and swelling etc.

Food that contains a lot of Molybdenum

Foodstuff Ingredient per 100g (㎍)
Kinako 450
natto 290
green-soybeans 240
Pork smoked lever 190
Sesame seeds(paste) 150
broad-bean 150
red-beans 150
Kale 130
Pork liver (raw) 120
Sesame 110
Fresh yuba 100
Deep-fried tofu (raw) 97

Summary

  • Approximately 9 mg is present in the body of adults, the necessary amount is a trace amount
  • Many in kidney and liver
  • Helps carbohydrate and lipid metabolism
  • Involved in metabolism of uric acid
  • Components of oxidase
  • Excretion with “copper” due to overdose
 

Copper (銅)

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Characteristics of nutrients

  • There are many copper in muscle, liver, bone
  • Helps synthesis of hemoglobin
  • Promote the absorption of iron as a material
  • Antioxidant in the body
  • Bone formation

Function of nutrients

  • Prevent anemia (helps to synthesize moglobin)
  • Protect the body from oxidation
  • Growth promotion (helps bone formation, etc.)
  • Copper has the effect of enhancing immunity
  • Keeping your hair and skin healthy

When nutrients are deficient

  • There is no worry about deficiency if you have a normal meal
  • Anemia, arteriosclerosis, bone abnormality, etc.
  • Hair pigment becomes thin

When nutrients overdose

  • There is no worry of excessive disease if you have a normal meal
  • Please be aware of hypernutrition due to dietary supplements
  • Nausea, abdominal pain, muscle pain, hepatic disorder etc.
  • Gait disturbance, disturbance of consciousness, speech impairment

Food that contains a lot of Copper

Foodstuff Ingredient per 100g (mg)
firefly-squid(Smoked) 12.0
firefly-squid(Boiled food) 6.22
Dried shrimp 5.17
mantis-shrimp(Boiled) 3.46
firefly-squid(raw) 3.42
firefly-squid(Boiled) 2.97
ocellated-octopus(raw) 2.96
sakura-shrimp(Dried) 2.61
Cashew nut 1.89
Foie gras 1.85
sesame 1.68
Oyster (boiled) 1.44

Summary

  • There are about 80 mg in the body
  • Copper has the effect of enhancing immunity
  • Growth promotion
  • Keeping your hair and skin healthy
  • Anemia prevention
  • Crustacea, molluscan rich
 

iron (鉄)

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Characteristics of nutrients

  • Heme iron = chiefly meat (fish) = absorption rate 10 to 20%
  • Non heme iron = mainly vegetable = absorption rate 1 to 6%
  • Promotes absorption by taking together with Vitamin C, B group
  • It becomes hemoglobin (red blood cell) and carries oxygen

Function of nutrients

  • Anemia prevention
  • Fatigue recovery effect
  • The function of carrying oxygen to tissues in the body
  • Hematopoiesis of red blood cells
  • To store as stored iron
  • Carry oxygen to each tissue

When nutrients are deficient

  • Headache, dizziness, fatigue, easy to get tired
  • Palpitations, shortness of breath, anemia
  • Stiff shoulder, cold, loss of appetite
  • Hair loss

When nutrients overdose

  • No worry of excessive overdose due to usual diet
  • May be taken too much by health foods
  • Gastrointestinal disorders such as stomach sputum and nausea

Food that contains a lot of iron

Foodstuff Ingredient per 100g (mg)
Smoked lever(pork) 19.8
dried young anchovies 19.0
short-neck-clam(Boiled food) 18.8
Sweetfish Internal organs 18.0
Matcha green tea 17.0
shijimi-clams(Boiled) 14.8
sesame(roast) 9.5
Chicken liver (raw) 9.0
shijimi-clams (raw) 8.3
Parsley leaves (raw) 7.5
red-beans 7.2
hard-clam (Boiled food) 7.2

Summary

  • No worry of excessive overdose due to usual diet
  • Promotion of absorption by ingestion of vitamin C, B group
  • Animal food has higher absorption rate than vegetable food
  • Carry oxygen to each tissue