White-collar women have always been the focus of attention. They are not only young and beautiful, but also have a successful career that many people admire. However, behind these auras, the huge work pressure has forced them to bid farewell to the regular life - three meals are not on time, eating poor nutrition outside have become a health hazard.
Just like eating and working, “targeting†can do more with less. The 8 nutrients needed to supplement one's needs are the ones that white-collar women must solve.
Vitamin B6
It is essential for the body's metabolism of fat and sugar. Women's estrogen metabolism also requires vitamin B6, so it is of great benefit in preventing and treating certain gynecological diseases.
Many women suffer from pessimism, irritable temperament, and lack of self-initiated feeling due to taking birth control pills. Daily supplementation with 60 mg of vitamin B6 can relieve symptoms. Some women also suffer from premenstrual tension syndrome, manifested as premenstrual eyelids, edema, insomnia, and forgetfulness. The symptoms can be completely relieved after eating 50-100 mg of vitamin B6 daily. B6-rich foods include tuna, lean steak, chicken breast, bananas, and peanuts.
Folic acid
Is a widely found in the green leafy vegetables in the B vitamins, because it is derived from the leaves of the earliest, hence the name "folic acid." The study also found that folic acid is particularly important for pregnant women. If folic acid is lacking within the first 3 months of pregnancy, it can cause defects in the development of fetal neural tube and cause deformity. Therefore, pregnant white-collar females can begin taking 400 micrograms of folic acid daily before pregnancy. In addition to green leafy vegetables, foods rich in folic acid include carrots, egg yolks, apricots, pumpkins, beans, and whole wheat flours.
Vitamin C
The main role 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 skin melanin pigmentation, thereby reducing dark spots and freckles, leaving skin white. Vitamin C-rich foods are cauliflower, green peppers, oranges, grape juice, tomatoes, etc. It can be said that in all vegetables, fruits, vitamin C content are many. U.S. experts believe that the best amount of vitamin C per person per day should be 200-300 milligrams, and the lowest is 60 milligrams lower. Half a cup of fresh orange juice can satisfy this minimum amount.
Vitamin E
Can promote the body's metabolism, enhance endurance and improve immunity. In addition, Vitamin E is a highly effective antioxidant that protects biofilms from peroxide damage, improves skin blood circulation, increases skin cell viability, and delays aging. Lack of it will produce dry skin, rough, excessive aging and other adverse consequences. The adult vitamin E supply is 15 mg/day. Vitamin E is mainly nut foods, such as peanuts, walnuts, sesame, and lean meat, milk, eggs, malt and so on.
calcium
Enjoy the name "life element", especially women need to replenish after 20 years old. This is because since the age of 20, the bone density has begun to slowly decrease, and the deceleration has gradually accelerated since the age of 30, thus laying the foundation for the bone disease such as osteoporosis. In addition, calcium deficiency is also a major factor in women's aging, so calcium supplementation is more important for women. Experts suggest that adult women consume at least 1,000 milligrams of calcium per day. If it is during pregnancy, lactation or menopause, it should be added to 1500 mg. Its best sources are dairy products, beans, and green vegetables.
iron
Is the body's hematopoietic elements, while women have one more iron channel - menstruation, so the amount of iron should be greater than men. The daily intake of iron is 15 mg, which keeps it looking ruddy. The most abundant and most abundant iron-containing foods are pork liver, pig blood, and duck blood. Soybean products, sesame seeds, mushrooms, fungus, kelp, seaweed, and longan also contain more iron. In addition, fortified soy sauce with added iron also has a good iron effect.
Zinc
Keeps the hair in its original color because it is the main component of hair shine. Whether black, gold, brown or red, it depends on zinc to keep it bright and beautiful. In addition, zinc has irreplaceable advantages in terms of promoting physical development, maintaining normal sexual function, and enhancing human disease resistance. Seafood, beans, apples, melon seeds, sesame, and root vegetables have a lot of content. Daily intake of 12 mg.
magnesium
It is an essential element for maintaining human life activities and has the magical function of regulating nerve and muscle activity and enhancing endurance. In addition, magnesium is also a “nemesis†for 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, cucumbers, persimmons, etc. contain more magnesium, eaten beneficial to women's health. The daily intake is 320 milligrams.
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