Magnesium(マグネシウム)

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Characteristics of nutrients

  • About 57% are bones and 40% are in organs and muscles
  • 3% exists in extracellular fluid and blood
  • Accounting for about 0.1% of total body weight
  • A ratio of 2 to 3 of calcium is ideal for magnesium 1
  • Middle-aged and elderly people tend to be deficient as their absorbency from food falls
  • Large amounts of magnesium emissions increase with alcohol intake

Function of nutrients

  • Nutrients to help the function of enzymes
  • Nutrients indispensable for maintaining health
  • Protein synthesis and energy metabolism, muscle contraction
  • Work on blood pressure adjustment, body temperature adjustment, blood glucose level adjustment, etc.
  • Maintenance of cardiac function (blood pressure etc.)
  • Control of neurotransmission

When nutrients are deficient

  • Become tired easily
  • Concentration lack, chronic fatigue, depression, anorexia, cardiovascular disease
  • Diarrhea
  • Hypocalcemia
  • Muscle cramps
  • osteoporosis

When nutrients overdose

  • Do not worry about overdose with normal diet
  • Nausea and thirst, diarrhea

Food that contains a lot of Magnesium

FoodstuffIngredient per 100g (mg)
sesame (roasted)360
Almond (roasted)310
Groundnut (roasted)200
dried young anchovies190
Dried tomatoes180
blue sprat170
sea-cucumber160
fried-tofu110
natto100
Yuba( fresh)80
short-neck-clam79
Beef Jerky54

Summary

  • Magnesium is necessary to preserve bone health
  • Magnesium is distributed in all cells
  • The Japanese is short of magnesium
  • Magnesium is discharged in the urine by stress and becomes deficient
  • Ingest 1: 2 ratio of magnesium and calcium
  • Magnesium often works with vitamin B6
  • Be careful with overdose in supplements
 

Potassium(カリウム)

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Characteristics of nutrients

  • Mass minerals
  • Intracellular (potassium) and extracellular (sodium) are kept constant by osmotic pressure
  • Many of the potassium exists in the cell
  • Potassium is easily lost in the summer (runoff with sweat)

Function of nutrients

  • Suppress blood pressure rise
  • Promote excretion of waste products that are prone to accumulate in the kidney
  • Help muscle contraction

When nutrients are deficient

  • Although it will not be deficient by ordinary meals, because it flows out with a lot of sweat, urine, etc., attention is required in the summer etc.
  • Cause of hypertension, swelling
  • Vomiting, deficiency due to diarrhea (anorexia, nausea)
  • Muscle cramps etc

When nutrients overdose

  • Do not worry about excessive because it is excreted outside the body together with urine
  • When the function of the liver is declining, there is a possibility of causing hyperkalemia etc.

Food that contains a lot of Potassium

FoodstuffIngredient per 100g (mg)
Chopped kelp8200
Instant coffee3600
Dried daikon radish (dried)3500
Dried tomatoes3200
Gyokuro2800
Green tea2700
Seasoned2700
Kale juice2300
Red beans (dried)1300
Almond760
Avocado720
Bunashimeji (fried)570

Summary

  • Maintain balance with sodium (osmotic pressure)
  • It has the effect of promoting excretion of sodium and lowering blood pressure
  • Improve muscle work
  • Because it flows with sweat and urine, be careful of deficiency in summer
  • Lack of weakness and loss of appetite
  • Even if you ingest it excessively, it is discharged in urine
  • Care must be taken because the discharge becomes difficult if renal function decreases
  • The ratio between sodium and potassium is 1: 2 ideal
 

Calcium(カルシウム)

Japanese page

Characteristics of nutrients

  • Calcium is a nutrient you want to take firmly
  • 99% is present in bones and teeth 1% in blood, cells
  • The absorption rate in the body affects the balance with other minerals
  • Ingestion of phosphorus excessively inhibits absorption of calcium
  • Too much calcium inhibits absorption of other minerals such as iron

Function of nutrients

  • Actions that stabilize muscles and nerves
  • Create strong teeth and bones
  • Calm the stress and stabilize the nerve
  • Keep myocardial function (blood pressure) normal
  • Anti-allergic action

When nutrients are deficient

  • Osteoporosis
  • Hypertension · arteriosclerosis
  • Hypocalcemia
  • obesity
  • Glycosuria
  • Immune abnormality
  • Cognitive disorders

When nutrients overdose

  • There is no overdose in a normal eating habit
  • Be aware of excessive intake by supplements
  • Often symptoms do not manifest as excessive symptoms even if taken too much
  • Constipation, nausea, vomiting, abdominal pain, loss of appetite

Food that contains a lot of Calcium

FoodstuffIngredient per 100g (mg)
 2200
Natural cheese1300
loach(Boil)1200
Sesame (roasted)1200
japanese-pond-smelt970
mackerel780
sakura-shrimp690
Process cheese630
dried young sardines520
sweetfish480
japanese-sand-lance470
Radish (leaf) raw260

Summary

  • Calcium is deficient in Japanese diet
  • The ratio of calcium and magnesium should be 2: 1
  • It is released to the outside by the stress
  • Calcium is excreted outside the body due to excess intake of phosphorus
  • When calcium is deficient calcium is produced from the bone
  • Vitamin D promotes the deposition of calcium
  • It is more effective to consume more frequently than taking lots of it at once
  • Too much calcium hinders iron absorption
  • Try to ingest as much effort as possible
 

Sodium(ナトリウム)

Japanese page

Characteristics of nutrients

  • Mass minerals
  • Sodium is not the same as the salt content (salt equivalent)
  • It can be calculated by sodium amount (g) × 2.54 = salt equivalent amount (g)
  • Relationship with potassium is strong
  • Japanese tend to take too much
  • 0.15% of body weight is sodium

Function of nutrients

  • Adjust the amount of moisture in the body
  • Role of normal movement of nerves and muscles
  • Blood pressure adjustment

When nutrients are deficient

  • No worries in normal life (included in most foods)
  • After intense exercise and diarrhea deficiency (feeling of tiredness, cramps)
  • Decrease in muscular strength, dizziness, etc.

When nutrients overdose

  • Swelling, hypertension, kidney disease, arteriosclerosis
  • Hypernatremia
  • Stomach cancer, liver disease

Food that contains a lot of Sodium

FoodstuffIngredient per 100g (mg)
Salt39000
Kelp tea20000
 yuzu zest and salt9900
Syotsuru (fish sauce)9600
Nam pla (fish sauce)9000
Pickled plum8700
Doubanjiang7000
Light soy sauce6300
soy sauce5700
rice-koji miso5100
Worcester sauce3300
ponzu vinegar with soy sauce3100

Summary

  • The ideal ratio between sodium and potassium is 1: 2
  • Japanese tend to consume excessively
  • Sodium amount (g) × 2.54 = Salt equivalent amount (g)
  • Salt (1 g) = 0.393 g (393 mg) of sodium
  • Sometimes it becomes deficient after a hard exercise or a lot of sweat
  • Try to take potassium aggressively while refraining from salt
 

Vitamin C(ビタミンC)

Japanese page

Characteristics of nutrients

  • Water soluble vitamin
  • It is easy to flow into water and it is vulnerable to heat, so be careful when cooking
  • Eat daily as it can not be stored in the body
  • Consumption of vitamin C increases by smoking
  • Synergistic effect by ingesting with Vitamin E

Function of nutrients

  • Collagen formation and absorption
  • Absorption of iron
  • antioxidant effect
  • Immune power
  • Help the function of the enzyme
  • Stress relief
  • Antiaging
  • Whitening, beautiful skin effect

When nutrients are deficient

  • Bleeding from the gums
  • The beauty of the skin is impaired
  • Feeling of exhaustion
  • Immune deficiency
  • Arteriosclerosis

When nutrients overdose

  • Do not worry about excessive because it is excreted outside the body together with urine
  • There is a possibility of overdose in supplements
    (diarrhea,Frequent urination,rash)

Food that contains a lot of Vitamin C

FoodstuffIngredient per 100g (mg)
Acerola (acidic species)1700
Kale (green juice)1100
Sencha260
Guava (raw)220
Seaweed(Grilled)210
Red sweet pepper (raw)170
yuzu(Skin)160
Brussels sprouts (raw)160
Yellow sweet pepper (raw)160
Kiwifruit (raw)140
Canola flower130
Broccoli (raw)120

Summary

  • Water soluble vitamin
  • Consumption of vitamin C increases due to smoking and stress
  • Essential for the synthesis of collagen
  • Increase the absorption of iron
  • Suppress synthesis of melanin pigment (spot prevention)
  • Frequently taken as it is excreted in 2 to 3 hours
  • Synergistic effect with simultaneous ingestion with vitamin E
  • Be vulnerable to water, so be careful when cooking
 

Biotin(ビオチン)

Japanese page

Characteristics of nutrients

  • Water soluble vitamin
  • Biotin is also known as vitamin B7, vitamin H, coenzyme R
  • It is strong against heat, so you do not have to worry about cooking
  • It is synthesized, absorbed and used by intestinal bacteria in the intestine
  • Hair growth effect, beautiful skin effect

Function of nutrients

  • Maintain health of the skin and mucous membranes
  • Helps carbohydrate, lipid, protein metabolism
  • Activate cells to make skin
  • Circulate blood

When nutrients are deficient

  • There is no shortage in normal eating habits
  • There is a danger of being deficient due to excessive unbalanced diet and medication
  • Skin symptoms, conjunctivitis, muscle pain, fatigue, loss of appetite
  • Depilation, graying

When nutrients overdose

  • No concern in normal eating habits

Food that contains a lot of Biotin

FoodstuffIngredient per 100g (㎍)
Chicken liver (raw)232.0
pork smoked lever133.0
Groundnut (roasted)105.0
Butter peanuts96.0
Instant coffee88.0
pork liver (raw)80.0
Beef liver (raw)76.0
Egg yolk (raw)65.0
Almond (Fried)60.0
Egg yolk (Boiled)55.0
Sencha52.0
Dried tomatoes43.0

Summary

  • It is easy to dissolve in water
  • Because it is synthesized, absorbed and used in intestinal bacteria, it is not worrying about excessive symptoms and deficiency symptoms
  • Excessive biotin becomes urine and is discharged outside the body
  • I take too much egg white and become biotin deficient (egg white disorder)
  • Prolonged use of antibiotics may cause deficiency
  • A large amount of biotin is consumed to metabolize alcohol and nicotine
 

Folic acid (葉酸)

Japanese page

Characteristics of nutrients

  • It is a water-soluble vitamin
  • It is classified as vitamin B group
  • Absorption rate is good when ingested with vitamin B12
  • It is mainly contained in green-yellow vegetables
  • Pregnant women will need about twice as much
  • It is easy to dissolve in water and vulnerable to heat

Function of nutrients

  • Helps to form cells of erythrocytes
  • Helps the development of fetuses with active cell division
  • Prevention of arteriosclerosis
  • Improvement of brain function

When nutrients are deficient

  • In normal dietary life there is no worry of lack due to insufficient intake
  • It tends to be scarce when pregnant
  • Anemia, fatigue, dizziness
  • Stomatitis, diarrhea, gastric ulcer, arteriosclerosis

When nutrients overdose

  • No worry of overdoing due to overdoing in normal eating habits
  • Please be careful of overdose by supplements
  • Neuropathy、Fever、Urticaria

Food that contains a lot of Folic acid

FoodstuffIngredient per 100g (㎍)
Chicken liver (raw)1300
Matcha tea1200
Beef liver (raw)1000
Gyokuro (tea)1000
Green soup (kale)820
Pork liver (raw)810
Soy460
eel Liver (raw)380
Raw sea urchin360
canola-flower340
green-soybeans310
Mustard310

Summary

  • Water-soluble vitamin B group
  • It helps the formation of erythrocytes with vitamin B12 (hematopoietic vitamin)
  • Vitamins that play an important role in the development of the fetus
  • In the early pregnancy, intake of about 2 times is recommended
  • Growth promotion
  • Anemia prevention
  • Prevention of arteriosclerosis
  • Improvement of brain functions
 

Pantothenic acid (パントテン酸)

Japanese page

Characteristics of nutrients

  • Water soluble vitamin
  • Weak to heat&acid&alkali
  • During pregnancy, lactating women consume more pantothenic acid
  • Coffee and alcohol consume pantothenic acid in the body
  • Help energy metabolism
  • Strengthen immunity

Function of nutrients

  • The effect of helping the function of vitamin C
  • Function to strengthen immunity
  • Keep skin and mucosa normal
  • Promote synthesis of good cholesterol in the blood
  • Help synthesis of various substances
  • Relieve stress
  • Prevention of arteriosclerosis
  • Make healthy skin and hair

When nutrients are deficient

  • Since it is synthesized in the body, there is no need to worry about deficiency
  • Numbness of limbs, rough skin, fatty liver
  • Decrease of immunity

When nutrients overdose

  • No concern in normal life
  • Even if overdosed, it is excreted

Food that contains a lot of Pantothenic acid

FoodstuffIngredient per 100g (mg)
Chicken liver (raw)10.10
Pig liver (raw)7.19
Beef liver (raw)6.40
Chicken heart (raw)4.41
Foie gras (boiled)4.38
Egg yolk (raw)4.33
Natto4.28
Gyokuro (tea)4.10
cod roe 3.68
eel liver (raw)2.95
Sardine2.95
Chicken tender2.95

Summary

  • The origin of the name is Greek meaning “everywhere”
  • Required amount increases when there is stress
  • Pantothenic acid, vitamin C, vitamin E are anti-stress effects
  • Help metabolism of three major nutrients (carbohydrates, proteins, lipids)
 

Niacin(ナイアシン)

Japanese page

Characteristics of nutrients

  • Vitamin B group with water-soluble vitamin
  • It is resistant to heat, the process of cooking is not lost
  • It consumes enough to drink alcohol
  • Decompose alcohol
  • Blood circulation promotion

Function of nutrients

  • Work on carbohydrate and lipid metabolism
  • Help the work of cranial nerves
  • Prevent inflammation of skin and mucosa
  • Keep normal gastrointestinal function working

When nutrients are deficient

  • There is no worry of deficiency with normal diet
  • Limb inflammation
  • Feeling of tiredness, hallucination symptoms, anxiety, depression
  • Stomatitis, dermatitis, glossitis

When nutrients overdose

  • There is no worry of excessive symptoms with normal diet
  • Please pay attention to overdose by supplement
  • Skin turns red
  • Vomiting, diarrhea
  • Liver dysfunction

Food that contains a lot of Niacin

FoodstuffIngredient per 100g (mg)
cod roe62.4
Katsuo-bushi60.9
chicken Breast(Grilled)26.5
 young bluefin tuna24.3
Bonito(caught in spring)24.2
Peanut21.6
Pork Tenderloin21.1
Tender (Grilled)20.1
Mackerel (Grilled)18.0
Grilled pork17.3
greater amberjack14.2
Amberjack13.7

Summary

  • Also known as vitamin B3
  • Vitamin B group with water-soluble vitamin
  • Heat-resistant
  • Decompose alcohol
  • Consumed at drinking
  • Keep mucous membranes and skin healthy
  • Prevents hangover
  • Promote blood circulation
 

Vitamin B6(ビタミンB6)

Japanese page

Characteristics of nutrients

  • Water soluble vitamin is sensitive to light
  • Make skin and teeth, promote growth
  • Synthesized by intestinal bacteria
  • Included in polished rice
  • Helps to metabolize proteins
  • Improvement of menstrual pain

Function of nutrients

  • Essential for protein metabolism
  • Keep skin and mucosa normal
  • Normalize immunity
  • Normalize nerve function
  • Prevention of liver fat
  • Prevention of arteriosclerosis

When nutrients are deficient

  • Allergic symptoms
  • Abnormality of nervous system
  • Eczema around the eyes and mouth ears
  • Anorexia
  • get  cramp in one’s leg

When nutrients overdose

  • No need to worry because it will be excreted even if it is ingested excessively
  • Be careful of overdose by medicine
  • Rarely sensory neuropathy
  • Numbness and pain in limbs

Food that contains a lot of Vitamin B6

FoodstuffIngredient per 100g (mg)
Garlic1.8
Pistachio (roasted)1.22
turnip leaves1.10
southern bluefin tuna1.08
Red pepper (raw)1.0
Matcha green tea0.96
Dried tomato0.95
 albacore0.94
Sake0.94
Beef liver (raw)0.89
bluefin tuna0.85
Bonito( caught in spring)0.76

Summary

  • Water soluble vitamin
  • The required amount of vitamin B6 also increases in proportion to protein intake
  • Keep skin and mucous membranes normal
  • Animal vitamin B6 has good use efficiency in the body
  • Excess is excreted, so it is difficult to overdose
  • Synthesized by intestinal bacteria