8 major nutrients that white-collar women must supplement

　　vitamin b6

　　Vitamin b6 is an essential substance for body fat and sugar metabolism. female The metabolism of estrogen also requires vitamin b6, so it is useful in preventing and treating certain Gynecology There is great benefit in sickness. Many women suffer from pessimistic mood, irritable temper, and self-feeling fatigue due to taking birth control pills. Daily supplementation can alleviate the symptoms. Some women also suffer from premenstrual tension syndrome, which manifests as swollen eyelids, hands and feet before menstruation, insomnia, and forgetfulness. The symptoms can be completely relieved after taking 50 to 100 mg of vitamin B6 daily. Foods rich in b6 include tuna, lean steak, chicken breast, bananas, peanuts, etc.

　　folic acid

　　Folic acid is a B vitamin widely found in green leafy vegetables. Because it was first extracted from leaves, it is named "folic acid". Studies have found that folic acid is especially 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

　　The main function of vitamin C 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 to 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

　　Vitamin E 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.