What nutrition do white collar workers need to supplement?

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In fact, we should attach great importance to the diet of white-collar workers. After all, they are often used to fast food, which is very harmful to their health. What nutrition do white-collar workers need to supplement? Health care has become an indispensable work in people's life. For white-collar workers, their health care is more important. A good body must have some necessary nutrition, so it is very important to know what nutrition white-collar health care needs to supplement. Let's take a look at the following.

What nutrition do white collar workers need to supplement?

First: folic acid is a kind of vitamin B widely existing in green leafy vegetables. Because it was first extracted from leaves, it is called "folic acid". Studies have found that folic acid is particularly important for pregnant women, if the lack of folic acid in the first three months of pregnancy, can cause fetal neural tube development defects, leading to malformations. Therefore, white-collar women who are going to get 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.

Second: Vitamin C's main function is to improve immunity, prevent cancer, heart disease, stroke, protect teeth and gums. In addition, insist on taking vitamin C on time can also reduce skin melanin, so as to reduce black spots and freckles, make the skin white. Foods rich in vitamin C include cauliflower, green pepper, orange, grape juice, tomato, etc. it can be said that in all vegetables and fruits, vitamin C content is quite a lot. American experts believe that the optimal amount of vitamin C per person per day should be 200-300 mg, with a minimum of not less than 60 mg. Half a cup of fresh orange juice can meet this minimum amount.

Third: vitamin E can promote human metabolism, enhance body endurance and improve immunity. In addition, vitamin E is a highly effective antioxidant, which can protect the biofilm from peroxide damage, improve skin blood circulation, enhance skin cell vitality and delay aging. Lack of it, will produce dry skin, rough, excessive aging and other adverse consequences. The vitamin E supply for adults is 15 mg / day. The main foods rich in vitamin E are nuts, such as peanut, walnut, sesame, lean meat, milk, eggs, malt and so on.

matters needing attention

Iron is the hematopoietic element of the human body, and women have another channel of iron excretion - menstruation, so the amount of iron supplement should be greater than that of men. The daily intake of iron is 15 mg, which can keep the complexion ruddy. Pig liver, pig blood and duck blood are the most abundant and best absorbed iron. Soybean products, sesame, mushroom, agaric, kelp, laver and longan also contain more iron. In addition, eating fortified soy sauce with iron also has a good effect of iron supplement.