Do you spend at least 8 hours a day with your computer? Do you often stay up late and eat "junk food" to fill your stomach? Do you suffer from symptoms like eye fatigue, back pain, and so on? If your answer is yes, then you must make some adjustments to your lifestyle. It is very important to replenish your nutrition in a timely manner and refresh your diet menu. Among these, three key aspects are the most crucial: brain health, eye protection, and calcium supplementation.
Part (I) Understanding Brain-Healthy Elements
Fat is the primary substance for brain health. It plays an important role in the complex and sophisticated functions of the brain. Representative foods include nuts, sesame, and grass-fed animals. Protein is the material basis for intellectual activities and the main substance that controls the excitation and inhibition processes of brain cells. Representative foods include lean meat, eggs, and fish. Carbohydrates are the energy source for brain activities. After being broken down into glucose in the body, they become an important energy source for the brain. Representative foods include whole grains, brown rice, brown sugar, and pastries. Adequate Vitamin C can make brain function flexible and sharp, and improve IQ. Representative foods include fresh fruits and yellow-green vegetables.
B vitamins are assistants to intellectual activities. They include Vitamin B1, Vitamin B2, folic acid, etc. When B vitamins are severely deficient, it can cause mental disorders, irritability, difficulty concentrating, and difficulty maintaining mental stability. Representative foods include shiitake mushrooms, wild vegetables, etc. Nuts contain large amounts of protein, unsaturated fatty acids, lecithin, inorganic salts, and vitamins. Regular consumption is very beneficial for improving the brain's nutritional supply.
Shiitake Mushrooms
Have a relatively significant effect on treating high blood pressure and arteriosclerosis, and have effects such as eliminating fatigue, refreshing the mind, stabilizing mood, preventing anemia and cancer.
Eggs
Are rich in protein, lecithin, vitamins, and calcium, phosphorus, iron, etc., which are indispensable substances for brain metabolism. In addition, eggs contain more acetylcholine, which is essential for the brain to complete memory tasks.
Fish
Can provide the brain with rich protein, unsaturated fatty acids, and calcium, phosphorus, Vitamin B1, Vitamin B2, etc., all of which are important substances that constitute brain cells and enhance their vitality. [China Cuisine]
Daylily
Is rich in protein, fat, calcium, iron, Vitamin B1, all of which are substances needed for brain metabolism, so it is called "brain-healthy vegetable".
Onion
Contains substances that prevent platelet aggregation, can dilute the blood, improve blood supply to the brain, and is very beneficial for eliminating mental fatigue and excessive tension. Eating half an onion a day can achieve good brain-healthy effects.
Millet
Contains relatively rich protein, fat, calcium, iron, Vitamin B1 and other nutrients, and is known as the "brain-healthy staple food". Millet also has the effect of preventing neurasthenia.
Longan
Nourishes the heart and spleen, benefits the blood, and calms the spirit. For those who suffer from forgetfulness, insomnia, palpitations, intellectual decline, etc., caused by deficiency of both the heart and spleen, these can be adjusted by consuming longan.
Grapefruit
Contains a large amount of Vitamin A, Vitamin B1, and Vitamin C, and belongs to a typical alkaline food, which can eliminate the harm caused by a large amount of acidic food to the nervous system. Regular consumption can make people full of energy and has the effect of refreshing the mind and promoting memory. In addition, oranges, lemons, etc. also have similar effects. Part (II) Understanding Eye-Protecting Elements
Vitamin A and beta-carotene help nourish the liver and improve vision, and relieve eye fatigue. Vitamin A is mainly found in the livers of various animals, cod liver oil, and egg yolks. Plant-based foods can only provide Vitamin A precursors. Beta-carotene is mainly found in green-yellow vegetables and fruits such as carrots, tomatoes, spinach, chives, apricots, and sweet potatoes.
Vitamin C is also very beneficial to the eyes. The content of Vitamin C in the human eye is several times higher than in the blood. With age, the content of Vitamin C decreases significantly, leading to malnutrition of the lens, which can cause lens degeneration over time. Therefore, it is necessary to eat more vegetables and fruits rich in Vitamin C.
Carrot
Is rich in sucrose, glucose, starch, etc., with the highest content of Vitamin A, whose effect is similar to cod liver oil. In addition, carrots are also rich in carotene, which can maintain the health of the eyes and skin.
Spinach
Contains protein, fat, carbohydrates, crude fiber, calcium, phosphorus, iron, carotene, riboflavin, etc. It is not only a vegetable with extremely high nutritional value, but also a good product for eye protection.
Tomato
Is rich in vitamins, minerals, carbohydrates, organic acids, and a small amount of protein. Because it is acidic, it has the effect of protecting Vitamin C and is not easily destroyed during cooking.
Chive
Is rich in Vitamin A precursors, Vitamin C, and also contains protein, fat, calcium, phosphorus, iron, cellulose, and volatile oil. In addition, chives also contain antibacterial substances, which have the effect of seasoning and sterilization.
Goji Berry
Is rich in carotene, Vitamin A, Vitamin B1, Vitamin B2, Vitamin C, calcium, iron, etc., and is a necessary nutrient for healthy eyes. Drinking goji berry and chrysanthemum tea often can have the effect of nourishing the liver and improving vision.
Green Pepper
Is rich in vitamins, sugars, fiber, calcium, phosphorus, iron and other nutrients, and has the highest Vitamin C content among vegetables.
Apricot
Contains a moderate amount of Vitamin C and rich Vitamin A precursors, as well as sugar, protein, fat, inorganic salts, Vitamin B1, Vitamin B2, etc., and is a fruit with relatively high nutritional value.
Jujube
Is extremely rich in nutrition, contains 14 kinds of amino acids beneficial to the human body, and its vitamin content is tens of times higher than that of apples and bananas, earning it the reputation of "living vitamin pill". Part (III) Understanding the Importance of Calcium
Calcium is a regulator of the body's life activities and the source of life. It plays an important regulatory role in maintaining the normal physiological functions of various systems in the body, such as circulation, respiration, nervous system, endocrine, digestion, blood, muscles, bones, urinary system, and immune system. No system in the human body is unrelated to calcium, and calcium metabolism balance plays a crucial role in maintaining life and health.
Milk
Not only has a high calcium content, but the lactic acid in it can promote calcium absorption, making it the best natural source of calcium. In addition, the calcium content in dairy products such as cheese and yogurt is also very rich and should be consumed regularly.
Dried Shrimp
Is rich in nutrition, rich in calcium, phosphorus and other trace elements, and has a high protein content. Dried shrimp and other seafood are good sources of calcium.
Chinese Cabbage
The nutrient content and its therapeutic value can be called the best among vegetables. Its calcium and iron content are very rich, and eating Chinese cabbage often has the effects of purifying the blood, lowering blood pressure, strengthening vision, and clearing heat and detoxifying.
Black Sesame
Is a very good source of calcium, and its calcium supplement and health effects are several times better than white sesame. Those who don't like to drink milk can eat three spoons of black sesame a day as a substitute. In addition, sesame paste also has a high calcium content.
Soybean
Is a high-protein food with a high calcium content, and is rich in lysine and iron that is easily absorbed and utilized by the human body. Other soy products are also good for calcium supplementation, such as 150 grams of tofu containing up to 500 milligrams of calcium.
Broccoli
Is rich in calcium and low in oxalic acid, making it a good source of calcium. In addition, it belongs to alkaline food and plays an important role in maintaining the acid-base balance in the body.
Celery
Is rich in nutrition, containing protein, various vitamins, minerals, and dietary fiber that the human body cannot do without. Due to the high calcium and phosphorus content in celery, it has a certain sedative and blood vessel-protecting effect.
Seaweed
Is rich in iodine, calcium, protein, Vitamin A, Vitamin B and other minerals. Regular consumption can remove cholesterol accumulated on the blood vessel walls, and has a certain effect on softening blood vessels and preventing arteriosclerosis.