8 major nutrients white-collar women must supplement

　white collar female It has always been the center of attention. Not only are they young and beautiful, but they also have successful careers, making many people envious. However, behind these haloes, the huge work pressure forces them to bid farewell to their regular lives - missing meals on time and poor nutrition when eating out have become a problem. healthy Hidden danger.

　　iron It is a hematopoietic element in the human body, and women have another channel for excretion of iron - menstruation, so the amount of iron supplement should be greater than male . The daily intake of iron is 15 mg, which can keep the complexion rosy. The most iron-rich and best-absorbed foods are pig liver, pig blood, and duck blood. Soy products, sesame seeds, mushrooms, fungus, kelp, seaweed, longan, etc. also contain more iron. In addition, consuming iron-fortified soy sauce also has a good iron-supplementing effect.

　　Vitamin B6 It is an essential substance for fat and sugar metabolism in the human body. Women’s estrogen metabolism also requires vitamin B6, so it can prevent and treat certain diseases. Gynecology There is great benefit in sickness.

　　Many women will suffer from pessimism, irritability, and fatigue due to taking birth control pills. Daily supplementation of 60 mg of vitamin B6 can alleviate the symptoms. Some women also suffer from premenstrual tension syndrome, which manifests as edema of eyelids, hands and feet before menstruation, insomnia, and forgetfulness. The symptoms can be completely relieved after taking 50-100 mg of vitamin B6 daily. Foods rich in B6 include tuna, lean steak, chicken breast, bananas, peanuts, etc.

　　folic acid It is a B vitamin widely found in green leafy vegetables. Because it was first extracted from leaves, it is named "folic acid". Research has also found that folic acid is particularly important for pregnant women. If folic acid is lacking during the first 3 months of pregnancy, it can cause fetus nerve Defects in tube development, leading to deformities. Therefore, white-collar women who are preparing to become pregnant can start taking 400 micrograms of folic acid every day before pregnancy. In addition to green leafy vegetables, foods rich in folic acid include carrots, egg yolks, apricots, pumpkins, beans, whole wheat flour, etc.

　　Vitamin C Its main function is to improve immunity and prevent cancer , heart disease, stroke, protect teeth and gums, etc. In addition, insisting on taking vitamin C on time can also help skin Melanin pigmentation is reduced, thereby reducing dark spots and freckles, resulting in fairer skin. Foods rich in vitamin C include cauliflower, green peppers, oranges, Grape Juice, tomatoes, etc. It can be said that there is a lot of vitamin C in all vegetables and fruits. American experts believe that the optimal dosage of vitamin C per person per day should be 200-300 mg, with a minimum of no less than 60 mg. Half a cup of fresh orange juice can meet this minimum amount.

　　Vitamin E It can promote human metabolism, enhance body endurance and improve immunity. In addition, vitamin E is a highly effective antioxidant that can protect biological membranes from peroxide damage, improve skin blood circulation, enhance skin cell vitality and delay aging. Lack of it will lead to adverse consequences such as dry skin, roughness, and excessive aging. The vitamin E supply for adults is 15 mg/day. Foods rich in vitamin E are mainly nut foods, such as peanuts, walnuts, sesame seeds, lean meats, dairy products, eggs, malt, etc.

　　calcium Known as the "life element", women after the age of 20 especially need to supplement it. This is because bone density begins to decrease slowly from the age of 20, and the deceleration gradually accelerates after the age of 30, thus laying the foundation for bone diseases such as osteoporosis. In addition, calcium deficiency is also a major factor leading to aging in women, so calcium supplementation is extremely important for women. Experts recommend that adult women consume at least 1,000 mg of calcium daily. If you are pregnant, breastfeeding or menopausal, the dose must be increased to 1500 mg. The best sources are dairy products, beans, green vegetables, etc.

　　magnesium It is an essential element to maintain human life activities and has the magical function of regulating nerve and muscle activity and enhancing endurance. In addition, magnesium is also the "nemesis" of high blood pressure, high cholesterol, and high blood sugar. It also helps prevent and treat stroke, coronary heart disease, and diabetes. Green beans, soybeans, mung beans, corn, flour, malt, mushrooms, fennel, spinach, cucumbers, persimmons, etc. contain more magnesium, and eating them regularly is good for women's health. The daily intake is 320 mg.

　　zinc It can keep your hair's original color because it is the main component of hair luster. Whether it is black, blonde, brown or red, it relies on zinc to keep it bright and bright. In addition, zinc also has irreplaceable advantages in promoting physical development, maintaining normal sexual function, and enhancing the body's disease resistance. There are a lot of them in seafood, beans, apples, melon seeds, sesame seeds, and root vegetables. The daily intake is 12 mg.