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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

Foodstuff Ingredient per 100g (mg)
Salt 39000
Kelp tea 20000
 yuzu zest and salt 9900
Syotsuru (fish sauce) 9600
Nam pla (fish sauce) 9000
Pickled plum 8700
Doubanjiang 7000
Light soy sauce 6300
soy sauce 5700
rice-koji miso 5100
Worcester sauce 3300
ponzu vinegar with soy sauce 3100


  • 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