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


  • 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