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When it comes to nutritional supplements, many people's perception is that "women need iron supplementation, men need zinc supplementation", but experts point out that according to surveys, men's intake of nutrients such as vitamin E, calcium, magnesium, dietary fiber and vitamin B2 is also insufficient.
Vitamin B2 deficiency can lead to corn, tongue infections, and seborrheic dermatitis, while vitamin E deficiency can lead to muscle weakness and hemolytic anemia. So, if your body is deficient in these nutrients, how should you supplement them?
vitamin E
1. Most vegetable oils contain a lot of vitamin E, such as corn oil, peanut oil, sesame oil, etc., and you can eat vegetable oil if you want to supplement vitamin E.
2. The content of vitamin E in lean pork is also very rich, in addition, various eggs and dairy products also contain sufficient amounts of vitamin E.
3. Fresh vegetables: such as tomatoes, lettuce, kale, yams, carrots, yellow cauliflower, cabbage, etc.
4. Many nut foods contain a lot of vitamins, such as hazelnuts, almonds, chestnuts, walnuts, etc. In addition, sunflower seeds are also very rich in vitamin E, and you can eat a small amount of melon seeds when supplementing a bottle of vitamins.
5. Many grains and whole grains can effectively supplement vitamin E.
calcium
There are many foods that are high in calcium, usually rich in calcium: crab, shrimp, sea fish, crucian carp, carp, tofu, cheese, meat products, ribs, lamb, beef, seafood, seaweed, seaweed, as well as fungus, sesame, peanuts, these foods contain calcium.
magnesium
Usually, foods with higher magnesium content include leeks or oats, while spinach and oil wheat contain higher magnesium content, and some coarse grains, such as corn, barley, oats, etc., can be eaten appropriately, these foods generally contain magnesium, and foods like nuts, walnuts, pine nuts, pistachios, etc. contain more magnesium, such as walnuts, pine nuts and pistachios. Supplementing with some magnesium in moderation can prevent both osteoporosis and memory loss.
Dietary fiber
1, the first type of food rich in dietary fiber, is grains, especially some coarse grains, such as millet, corn, buckwheat, barley, oats, such grains bran and whole grains, the amount of dietary fiber contained in the amount will be richer.
2, the second type of food rich in dietary fiber is some vegetables, such as celery, leeks, spinach, cabbage, such vegetables are often an important source of dietary fiber.
3. The third type of food rich in dietary fiber is some fruits, such as apples, bananas, oranges, and peaches, and the dietary fiber contained in them will be richer.
Vitamin B2
1. Fruits: such as kiwi, hawthorn, jujube, avocado, orange, grapes, bananas, persimmons, apples, bananas, dragon fruit, etc., can supplement the body with rich vitamins, such as vitamin B2. Vitamins constitute an important component of many enzymes and coenzymes in the body, and when the role of enzymes is developed, the metabolism in the body is smoother, which in turn can make the body healthier.
2. Vegetables: such as spinach, cabbage, radish, pumpkin, watermelon, cucumber, carrot, mushroom, etc. Vegetables are rich in fiber and vitamin B2, which is beneficial to promote gastrointestinal peristalsis, and can play a role in promoting digestion and preventing constipation.
3. Animal offal: For animal liver, kidney and other parts contain vitamin B2, such as sheep liver, pork liver, duck liver, foie gras, etc. Eat more animal offal, animal offal contains a large number of trace elements, has a good blood tonic effect, can supplement people's body nutrition, help enhance the body's immunity.