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


Foods rich in nutrients

  • Salted plum
  • Soy sauce
  • Miso
  • ham
  • dried young sardines



  • 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



Nutrient list
Click for details

EnergyPantothenic acid
Saturated fatty acids n-3 fatty acids
Dietary fiber n-6 fatty acids
Vitamin ACalcium
Vitamin DMagnesium
Vitamin ERin
Vitamin KZinc
Vitamin B1Copper
Vitamin B2Manganese
Vitamin B6Lodine
Vitamin B12Selenium
Vitamin CChromium
Folic acidiron