White-collar women urgently need to add eight nutrients

White-collar women urgently need to add eight nutrients

White-collar women have always been the focus of attention.

The two of them are young and beautiful, and their careers are successful, and many people are envious.

Behind the halo, the enormous work pressure makes them have to tell the regular life – three meals are not on time, and poor nutrition on the outside is a health hazard.

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hzh {display: none; }  饮食和工作一样,“有的放矢”才能“事半功倍”。Supplementing the 8 major nutrients that you need most is something that white-collar women must solve.

  Folic acid folic acid is a b-vitamin widely found in green leafy vegetables. Since it is first extracted from leaves, it is called folic acid.

The study found that folic acid is especially important for pregnant women. If folic acid is absent within the first 3 months of pregnancy, it can cause fetal neural tube development defects and lead to deformity.

Therefore, white-collar women who are ready to become pregnant can start taking 400 micrograms of folic acid every morning before pregnancy.

In addition to green leafy vegetables, the top-folate foods include carrots, egg yolks, apricots, pumpkins, beans, and whole wheat flour.

  Vitamin b6 Vitamin b6 is an essential substance for human trace and sugar metabolism. Women’s estrogen metabolism also requires vitamin b6, so it is obese for some gynecological diseases.

Many women will cause emotional pessimism, temper, and self-sufficiency due to taking birth control pills. Some women also suffer from premenstrual tension syndrome, which is characterized by premenstrual eyelids, edema of hands and feet, insomnia, and forgetfulness.
100 glucose vitamin b6 symptoms can be completely relieved.

The front end b6 food has tuna, lean steak, chicken breast, banana, peanuts and so on.

  The main role of vitamin C vitamin C is to improve immunity, prevent cancer, heart disease, stroke, protect teeth and gums.

In addition, insisting on taking vitamin C on time can also reduce the melanin pigmentation of the skin, thereby reducing dark spots and freckles and making the skin fair.

Foods rich in vitamin C include cauliflower, green pepper, orange, grape juice, and tomatoes. It can be said that in all vegetables and fruits, vitamin C content is excessive.

American experts believe that the optimal amount of vitamin C per person per day should be 200?
300 mg, the minimum excess of 60 mg, half a cup of fresh orange juice can meet this minimum amount.

  Vitamin E vitamin e can promote the body’s metabolism, enhance the body’s endurance and improve immunity.

In addition, vitamin E is a highly effective antioxidant that protects biofilms from peroxide damage and acts to improve skin blood circulation, enhance skin cell vitality and delay aging.

Lack of it can produce dry skin, rough, excessive aging and other adverse consequences.

The vitamin E supply for adults is 15 mg/day.

Obviously vitamin E is mainly nut foods such as peanuts, walnuts, sesame and lean meat, milk, eggs, malt and so on.

  Calcium and calcium are known as the “life element”, especially for women after the age of 20.

This is because, since the age of 20, bone density has begun to decrease slowly, and gradually accelerated after 30 years of age, thus laying the groundwork for bone diseases such as osteoporosis.

In addition, calcium deficiency is also a major cause of aging in women, so calcium supplementation is more important for women.

Experts recommend that adult women consume at least 1000 mg of calcium per day.

If it is during pregnancy, lactation or menopause, it must be increased to 1500 mg.

The best sources are dairy products, beans, green vegetables and so on.

  Iron iron is the hematopoietic element of the human body, and women have one more iron channel – menstruation, so the amount of iron should be greater than that of men.

The daily intake of iron is 15 mg, which keeps the complexion rosy.

The most abundant iron, and the best absorption is pig liver, pig blood, duck blood, soy products, sesame, mushrooms, fungus, kelp, seaweed, longan and so on also contain a lot of iron.

In addition, the fortified soy sauce with iron and iron has a good iron-reinforcing effect.

  Zinc-zinc oxide retains its original color because it is the main component of hair shine. Whether it is black, gold, brown or red, it can be zinc to keep it bright and beautiful.

In addition, zinc has an irreplaceable advantage in promoting physical development, maintaining normal sexual function, and enhancing human disease resistance.

Excessive amounts of seafood, beans, apples, melon seeds, sesame seeds, and root vegetables.

The amount of supplement is 12 mg per day.
  Magnesium and magnesium are essential elements for maintaining human life, and have the magical function of regulating nerve and muscle activity and enhancing endurance.

In addition, magnesium is also a “buster” of high blood pressure, high cholesterol, and high blood sugar. It also helps prevent stroke, coronary heart disease and diabetes.
Green beans, soybeans, mung beans, corn, flour, malt, mushrooms, fennel, spinach, cucumber, persimmon, etc. contain magnesium oxide, which is good for women’s health.

The daily intake is 320 mg.