「Nutrients」カテゴリーアーカイブ

Vitamin B2（ビタミンB2）

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Japanese page

Characteristics of nutrients

  • Water soluble vitamin
  • Called developmental vitamin
  • Resistant to acids and heat
  • Easily decomposed into strong light and alkali
  • The required amount of vitamin B2 increases in proportion to the intake of lipid

Function of nutrients

  • Nails, hair regeneration
  • Maintaining health of skin and mucous membranes
  • Promotes lipid metabolism
  • Harmful decomposition of lipid peroxides
  • Synthesis of growth hormone
  • antioxidant effect

When nutrients are deficient

  • Stomatitis, glossitis, rough skin
  • Trouble with hair
  • Eye trouble
  • Arteriosclerosis
  • Child will stop growing
  • Adults advance with aging

When nutrients overdose

  • No concern in normal life
  • Even if you ingest it excessively, it is excreted

Food that contains a lot of Vitamin B2

Foodstuff Ingredient per 100g （mg)
pork smoked lever 5.17
pork liver (raw) 3.60
Beef liver (raw) 3.00
Chicken liver (raw) 1.80
Chicken heart (raw) 1.10
Raw bracken 1.09
Almond (roasted) 1.04
Egg yolk 0.82
Japanese sand lance 0.81
Japanese eel (Kabayaki) 0.74
Quail eggs (whole eggs) 0.72
Natural cheese / parmesan 0.68

Summary

  • Water soluble vitamin weak in water
  • Strong against acid and heat
  • It is easily decomposed into strong light and alkali
  • Vitamin B2 requirement increases in proportion to lipid intake
  • Vitamin B2 burns fat, so it is effective for diet and fatigue recovery
  • Keep the function of skin and mucous membrane normal
  • It can not be accumulated in the body, so it needs to be taken daily
 

Vitamin B12（ビタミンB12）

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Characteristics of nutrients

  • It is mainly present in animal foods (rarely in vegetable foods)
  • Water-soluble vitamin
  • Oxidized by light and air
  • Called “vitamins of hematopoiesis”
  • Helps to synthesize hemoglobin
  • It is based on the synthesis of amino acids together with folic acid
  • Attention when the stomach is weak because it is absorbed together with the secretory substance of the stomach

Function of nutrients

  • Prevention of malignant anemia
  • Synthesize nucleus of nerve cell
  • Protein synthesis
  • Synthesis of nucleic acids
  • Synthesis of erythrocytes
  • Preparing the rhythm of sleep

When nutrients are deficient

  • Malignant anemia (headache, dizziness, nausea, loss of appetite)
  • Numbness of limbs, decrease of concentration
  • Stiff shoulders, low back pain, neuralgia

When nutrients overdose

  • No worry of excessive intake
  • Even if overdosed, it is not absorbed more than necessary

Food that contains a lot of Vitamin B12

Foodstuff Ingredient per 100g （㎍)
Shijimi (boiled) 81.6
dried young anchovies 64.5
ark shell 59.2
seasoned laver 58.1
sujiko(salmon roe) 53.9
Beef liver (raw) 52.8
Short-neck clam 52.4
Sweetfish Internal organs 49.6
Sakhalin surf clam 47.5
ikura(salmon roe) 47.3
Hard clam 45.4
Chicken liver (raw) 44.4

Summary

  • Soluble in water with water soluble vitamins
  • Much contained in animal food
  • Even if you take too much, it is not absorbed more than necessary
  • It is absorbed along with stomach secretions and tends to run out when the stomach is weak
  • Involved in amino acid synthesis with folate
  • It is water soluble, so it is recommended that you can eat the whole soup
 

Vitamin E（ビタミンE）

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Japanese page

Characteristics of nutrients

  • Fat-soluble vitamin
  • Rejuvenating vitamins (prevents lipid peroxide increase)
  • Taking it with Vitamin C is effective
  • Strong antioxidant activity

Function of nutrients

  • antioxidant effect
  • Prevention of lifestyle-related diseases (stroke, myocardial infarction)
  • Blood circulation promotion
  • Autonomic stabilization
  • Prevention of rough skin (skin beautification effect)

When nutrients are deficient

  • There is no shortage in normal eating habits
  • Very rarely a neurological disorder
  • Hormone secretion disorder
  • Stiff shoulder

When nutrients overdose

  • We do not intake excessively in normal dietary life
  • Bleeding does not solidify

Food that contains a lot of Vitamin E

Foodstuff Ingredient per 100g （mg)
Sencha 64.9
Almond (roasted) 28.8
Matcha 28.1
Chrysanthemum 25.0
Sweetfish　Internal organs 23.5
Dried tomatoes 18.4
Gyokuro 16.4
Margarine 15.3
anglerfish- liver 13.8
Mayonnaise 13.1
Groundnut (roasted) 10.6
Sujiko 10.6

Summary

  • Fat soluble vitamin
  • Prevent aging
  • Prevention of lifestyle-related diseases
  • Blood circulation improves
  • It is efficient to take it with vitamin C
 

Vitamin B1（ビタミンB1）

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Japanese page

Characteristics of nutrients

  • Water soluble vitamin
  • It is vulnerable to heat and vulnerable to alkali
  • Called fatigue recovery vitamin

Function of nutrients

  • Adjustment of peripheral nerves of limbs
  • Helps maintain health of the skin and mucous membranes
  • The role of carbohydrate coenzyme (carbohydrate is the energy source of the brain)
  • It converts carbohydrates to energy
  • Vitamin B1 decreases in the process of alcohol decomposition
  • Relieve hangover and fatigue

When nutrients are deficient

  • beriberi
  • Numbness of limbs, swelling
  • Anorexia
  • Get tired easily
  • Difficulty walking, declining cardiac function
  •  lose concentration

When nutrients overdose

  • No need to worry because it is discharged outside the body even if overdose
  • Ingestion of dietary supplement makes headache, insomnia

Food that contains a lot of Vitamin B1

Foodstuff Ingredient per 100g （mg)
Pork fillet (grilled) 2.09
Sesame 1.25
pork ham(grilled) 1.19
pork loin (raw) 0.96
snapping turtle 0.91
Groundnut 0.85
Pork loin (raw) 0.82
Rishiri　kelp 0.8
cod roe (grilled) 0.77
Japanese eel (Kabayaki) 0.75
Ham 0.7
Dried tomato 0.68

Summary

  • Vitamin B1 is a water soluble vitamin and is vulnerable to heat and alkali
  • Frequently ingest excessive intake because it is excreted outside the body
  • Hangover, has the effect of relieving tired feeling
  • Convert carbohydrates smoothly to energy
  • Consumed in large quantities owing to consumption of drinking alcohol, sweet foods and the like
  • Absorption rate increases with simultaneous intake with garlic, onion, etc.
 

Vitamin D（ビタミンD)

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Japanese page

Characteristics of nutrients

  • Fat-soluble vitamin
  • For vegetable foods, provitamin D 2
    (It changes to vitamin D 2 by exposure to ultraviolet rays)
  • For animal foods, provitamin D 3
    (It changes to vitamin D 3 by exposure to ultraviolet rays)

Function of nutrients

  • Maintain normal calcium concentration in blood
  • Help calcium deposit on bone

When nutrients are deficient

  • Because it is generated by ultraviolet rays, there is no worry of deficiency
  • Osteoporosis, osteomalacia
  • Teeth wobble, lower jaw bones weaken

When nutrients overdose

  • There is no intake of excessive vitamin D in normal diet
  • Please be careful of overdose due to “supplements”
  • Hypercalcemia (blood calcium concentration rises)
    Renal dysfunction
    Anorexia, vomiting, polyuria etc.

Food that contains a lot of Vitamin D

Foodstuff Ingredient per 100g （㎍)
anglerfish- liver 110
jews-ear 85.4
boiled and dried whitebait 61.0
japanese-sand-lance 54.0
sheet of dried whitebait 50.0
Pacific herring 50.0
Sujiko 47.0
Ikura 44.0
leatherfish 43.0
salmon and trout 39.4
sockeye salmon 38.4
Karasumi 33.0

Summary

  • Fat soluble vitamins → accumulated in the body
  • Vitamin D2 and D3 become vitamin D in the body
  • Work → Increase absorption of calcium and phosphorus
  • Simultaneous intake with calcium and phosphorus is desirable
  • Beware of overdose due to supplements
 

Vitamin A(ビタミンＡ）

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Characteristics of nutrients

  • Fat-soluble vitamin
  • Animal food contains vitamin A
  • Botanical food contains β-carotene
  • Absorption rate rises when ingested with oil
  • Β-carotene becomes vitamin A according to the necessary amount in the body

Function of nutrients

  • It has the effect of promoting skin metabolism
  • To normalize the mucosa of the skin, throat, nose, gastrointestinal tract
  • Prevent night blindness

When nutrients are deficient

  • Night blindness
  • Dry eye soreness
  • Reduction of resistance to pathogenic bacteria in the part in contact with air

When nutrients overdose

  • Difficult to overdose
  • Β-carotene is converted to vitamin A by the necessary amount in the body
  • Headaches, vomiting, rash, fatty liver, hair loss, gout, etc.

Food that contains a lot of Vitamin A

Foodstuff Ingredient per 100g （㎍)
carrot 3800
green laver 2700
sudachi 360
sea-lettuce 300
malabar-spinach 260
kintoki-carrot 250
ostrich-fern 200
red-pepper 190
string-beans 150
bitter-melon 100
hyacinth-bean 79
Yellow sweet pepper 71
 

Vitamin K（ビタミンK）

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Japanese page

Characteristics of nutrients

  • Fat-soluble vitamin
  • There are two kinds of vitamin K 1 and K 2
  • Vitamin K 1 = vegetable (vegetables, beans, seaweed, etc.)
  • Vitamin K 2 = bacteria and animal properties (natto, cheese, etc.)
  • Generated in the body
  • Neonates can not produce vitamin K because their intestinal environment is immature

Function of nutrients

  • Blood will be hardened during bleeding
  • Help calcium deposit on bone
  • Maintain blood vessel healthy
  • Artery calcification, preventing arteriosclerosis

When nutrients are deficient

  • Because it is synthesized by intestinal bacteria, there is no worry of shortage
  • It takes time to coagulate blood

When nutrients overdose

  • No concern in normal eating habits

Food that contains a lot of Vitamin K

Foodstuff Ingredient per 100g （㎍)
Gyokuro 4000
Matcha tea 2900
tea 1500
natto 930
Parsley (raw) 850
japanese-basil 690
jews-mallow 640
ashitaba 500
garland-chrysanthemum 460
aster 440
Basil (raw) 440
Spinach 320

Summary

  • Fat soluble vitamin
  • There are two types of vitamin K1 and K2
  • Produced by enteric bacteria etc. in the body
  • Deeply involved in blood coagulation
  • Play a role in maintaining the health of blood vessels
  • It works to promote the deposition of calcium in bones
 

Energy　（エネルギー）

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Japanese page

Characteristics of nutrients

  • In nutrition it expresses the power obtained from food
  • The unit expressing energy is cal (calorie)
  • International organizations use joule
  • 1000 cal = 1 kcal
  • 1 kcal = 4.18 joule
  • * 1 kcal is the energy required to increase 1 kg of water to 14.5 degrees to 15.5 degrees (1 degree)

 

Function of nutrients

  • Source to move the body
  • Make the brain function
  • Motive force to live
  • Lots of activity = Lots of energy consumption
  • The balance between activity level and energy is important
  • Energy is necessary to maintain life, such as moving organs even when resting
  • If you take more energy (carbohydrates or lipids) than the amount used in the activity amount, that amount is accumulated in the body

When nutrients are deficient

  • too skinny
  • Get tired easily
  • Declining thinking ability
  • Decreased exercise capacity

When nutrients overdose

  • obesity
  • Glycosuria

Food that contains a lot of energy

Foodstuff Ingredient per 100g （kcal)
Lard 941
Beef tallow 940
Corn oil 921
Sesame oil 921
Oil of rapeseed 921
Palm oil 921
Olive oil 921
Chili oil 919
Beef rib loin fat 831
Margarine 778
Butter 763
Pork loin fat 754

Summary

  • Energy is an essential nutrient for living
  • It is important to take it in good balance
  • The amount ingested changes depending on gender, height, weight, and momentum
 

Protein (タンパク質)

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Japanese page

Characteristics of nutrients

  • One of the three major nutrients (carbohydrates, proteins, lipids)
  • It breaks down into amino acids in the body with nutrients that make up the body
  • Amino acids are essential for making hair, nails, viscera, muscles, hormones, enzymes, etc.
  • Since there are essential amino acids that can not be made in the body, we need to ingest it from the diet
  • Minimum unit of protein = amino acid
  • Approximately 16% of human body weight is protein
  • Be careful as there may be a shortage during meal restrictions

 

Function of nutrients

  • Constituents such as skin, muscle, internal organs, blood
  • Involved in nerve, antibody, etc. Important ingredients

When nutrients are deficient

  • Mmune power, lower physical strength
  • There is a risk of stroke as blood vessels get thinner
  • Children may have growth disorders

When nutrients overdose

  • Excess is excreted with urine
  • Renal impairment due to burden on the kidneys
  • Increase in calcium release from urine (osteoporosis)

Food that contains a lot of Protein

Foodstuff Ingredient per 100g （g)
Pig (gelatin) 87.6
Shark fin 83.9
Flying-fish 80.0
dried bonito 77.1
Sardine 75.1
sakura-shrimp 64.9
Beef jerky 54.8
Natural cheese (parmesan) 44.0
Seaweed 41.4
dried mullet roe 40.4
Pork fillet (baked) 39.3
Chicken breast 38.8
 

n-6 fatty acids（n-6系脂肪酸）

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Japanese page

Characteristics of nutrients

  • There are linoleic acid, γ linolenic acid, arachidonic acid
  • 98% of the n-6 fatty acids ingested by Japanese from food is linoleic acid
  • Linoleic acid is a fatty acid that can not be synthesized in the body
  • Gamma-linolenic acid in the body instead of arachidonic acid
  • Common name = ω 6 fatty acid (omega-6 fatty acid)

Function of nutrients

  • Generate linoleic acid → linolenic acid, arachidonic acid in the body
  • Regulation of immune function
  • Support healthy development of fetus and baby
  • Prevention effect of arteriosclerosis
  • Keep blood flow normal
  • It has the effect of lowering blood pressure

When nutrients are deficient

  • There is no worry of lack in Japanese diet
  • Dermatitis, poor growth, arteriosclerosis

When nutrients overdose

  • Headache, vomiting, rash, fatty liver
  • Exacerbation of allergic symptoms

Food that contains a lot of n-6 fatty acids

Foodstuff Ingredient per 100g (g)
Grape oil 63.1
Sunflower oil 57.51
Corn oil 50.82
Chili Oil 42.75
Walnut (roasted) 41.32
Sesame oil 40.08
Mayonnaise (whole egg) 18.02
Groundnut (roasted) 16.72
Pistachio (roasted) 16.22
Butter peanuts 15.67
Almond (roasted) 12.64
Margarine (for home) soft type 11.82

Summary

  • There are “linoleic acid” “γ linolenic acid” “arachidonic acid”
  • 98% of the n-6 fatty acids ingested by Japanese from food is linoleic acid
  • Linoleic acid changes to γ linolenic acid, arachidonic acid