8 nutrients that men and women need most
To be healthy, you need to add more nutrition.
However, the variety of nutrients contained in food, which ones do we need the most?
The following editors summarize the eight nutrients that men and women need most.
5 indispensable irons for women: Only iron has blood.
Blood supplementation is an important alternative to women’s health, and blood supplementation is absolutely inseparable from iron supplementation.
Experts told reporters: “According to the recommendations of the Chinese Nutrition Association, women from adulthood to menopause need 20 mg of iron per day, ranging from 25-35 mg during pregnancy and lactation, while men only need 15 mg per day.
“The liver is richest in iron. Lean meat, pig blood, fungus, snow floss, sesame, beans, kelp, laver, apricot, peach, plum, etc. also contain a lot of iron.
Calcium: the cornerstone of bone health.
“Calcium in the human body is mainly present in bones and teeth, accounting for about 99% of the volume, and the remaining 1% is distributed in blood, intercellular fluids and soft tissues.
“Experts say that calcium plays an important role in ensuring healthy bones for women.
According to a survey, the incidence of osteoporosis in Shanghai is 20 for men.
1% and 48 for women.
1%, of which 24 are men over 60 years old.
9% of women are 75.
“Obviously, calcium supplementation should be a nutritional homework for women throughout their lives.
The average woman needs 800 milligrams of calcium per day, and increases to 1000 milligrams during pregnancy and lactation.
In daily foods, there are milk, cheese, eggs, soy products, seaweed, seaweed, shrimp skin, sesame, hawthorn, sea fish, vegetables and other crisp foods.
When eating these calcium-rich foods, avoid eating too much foods rich in phosphate, oxalic acid, and protein to avoid affecting the absorption of calcium.
Folic acid: Nutrients during pregnancy.
Folic acid belongs to the B vitamins and was originally extracted from spinach leaves, so it is called “folic acid”.
It is an inedible substance for cell proliferation and can promote milk secretion. It is especially important for pregnant women or women after childbirth.
Experts point out that adult women need 400 micrograms of folic acid per day, 600 micrograms during pregnancy and 500 micrograms during lactation.
In addition to pregnant women, the elderly, people who take alcohol and people who take anticonvulsants, and contraceptives also need more folic acid than ordinary people.
Folic acid is mainly found in dark green vegetables such as spinach, broccoli, rapeseed, pakchoi, etc.
Vitamin B6: Prevention of gynecological diseases.
Vitamin B6 is required for the metabolism of estrogen and corticosteroids in women. Therefore, proper consumption can prevent gynecological diseases.
Some women will have hand and foot edema, knuckle pain, and vomiting during pregnancy. It can be improved by taking vitamin B6 under the guidance of a doctor. The recommended replacement amount is 1 per day.
Eating more natural, coarsely processed foods can also help with vitamin B6 supplementation.
Precipitation Fiber: Protective God of Inertia.
Experts say that the precipitated fiber itself does not have “nutrition”. Its biggest role is to promote gastrointestinal peristalsis, accelerate toxin metabolism in the body, and absorb constipation in many women in the body. It mainly exists in whole wheat bread, potatoes, leek, celery, apple, etcIn food.
Top 5 Nutritions That Men Can’t Live Without According to surveys, 65% of men aged 30-45 years have nutritional imbalances.
The reason is that in addition to not knowing healthy eating habits, it is more important that quite a few men do not know that they have unique needs for nutrients in reference to women.
Zinc: the source of sexual blessings.
“For men, zinc is one of the most special and important nutrients.
“Experts told reporters that among the nutrient replacements recommended by the Chinese Nutrition Society, men should add 15 mg of zinc a day, while women should add 11.5 mg.
“This is because zinc is necessary for the synthesis of androgens and at the same time bears the burden of protecting the prostate.
“The” apple therapy “commonly used in foreign countries to treat chronic prostatitis is because the zinc in apples can improve the zinc deficiency in patients with chronic prostatitis.
“If men’s ability to taste is reduced, the nose becomes oily, red, and peeling, it is likely to indicate a zinc deficiency.
Shellfish such as oysters, clams, clams, clams, mussels, etc. are the first foods rich in zinc, and they also contain a lot of lean meat and nuts.
Lycopene: a nutrient exclusive to men.
Lycopene is a kind of carotenoid, and its antioxidant capacity is 3 than that of carotene.
2 times, 100 times vitamin E.
Studies have shown that it has excellent effects on protecting the prostate and improving sperm quality.
Recent studies have confirmed that lycopene is distributed throughout tomatoes and is also found in the roots of watermelon, persimmon, peach, papaya, mango, grape, citrus, tea and radish, carrot and so on.
Chromium: a source of strength.
Wang Xingguo said that chromium is an essential trace element in the human body and can degrade glucose and convert it into an aunt.
Without chromium, men’s muscles become weak.
The human body needs 50 micrograms of chromium per day. Beer yeast, cheese, eggs, liver, apple peel, bananas, beef, flour, chicken and potatoes are the main sources.
Magnesium: the patron saint of the heart.
In a province in northeastern Finland, male deaths from heart disease rank first in the world.
Studies have shown that this is relative to their high blood pressure and the magnesium content of food, which is an important element that prevents cardiovascular dialysis.
The Chinese Nutrition Society recommends 350 mg of magnesium for adults over 18 years.
To supplement magnesium, it is best to eat sunflower seeds, pumpkin seeds, watermelon seeds, pecans, peanuts, buckwheat, beans and amaranth, spinach and other green leafy vegetables.
Vitamin B1: Supplements physical strength.
“Men also need more vitamin B1 than women.
Experts told reporters that this is because vitamin B1 is involved in energy metabolism in the body, and men consume more energy per day than women.
In addition, people who smoke, drink alcohol, eat too much sugar, and are often stressed need more vitamin B1.
It is mainly found in yeast, rice bran, whole wheat, oats, peanuts, pork, milk, and most vegetables. It is more abundant in coarse grains than in fine grains.
Three kinds of nutrition, both men and women can not be less. In addition to several nutrients that have special significance for men and women, experts pointed out that there are three nutrients that are important for men and women-antioxidants selenium, vitamin C and vitamin E.
Selenium can reduce the risk of cancer by 40% in general, and it has a significant preventive effect on prostate cancer, colorectal cancer and lung cancer in men.
Its recommended intake is 50 micrograms per day.
Selenium is found in many foods, Brazil nuts, whole wheat bread, oatmeal, barley and beans are particularly high in selenium.
Vitamin C can improve the body’s immunity, but also promote the body’s absorption of iron, inhibit pigment cells from secreting pigments, and promote the production of collagen. For women, it has certain whitening skin, freckle, and anti-wrinkle effects.
For men, vitamin C is more important to protect cells and liver.
If your gums bleed frequently, you may be deficient in vitamin C.
Normal people should add 100 mg per day. Oranges, lemons, dates, kiwi and other fruits are rich in vitamin C.
Taking vitamin E regularly can reduce the incidence of lung cancer, so men who smoke need more vitamin E.
In addition, it can lower cholesterol, prevent platelet buildup, and prevent cardiovascular disease and amnesia.
“The name of vitamin E is actually phytophenol, which is related to the ability of women.
“Experts say that pregnant women taking vitamin E in appropriate amounts can prevent miscarriage.
It can effectively delay the aging of cells and maintain youthful appearance.
Vitamin E is mainly found in wheat germ, beans, eggs, cabbage and other foods.