People who often stay up late should pay attention to nutrition and health to supplement the special consumption of certain nutrients.
Protein
People who often stay up late should consume enough protein to replenish their physical energy, help eliminate fatigue, increase endurance, and improve the efficiency of the brain and muscles. An adult should supplement 0.8 grams of protein per kilogram of body weight daily. This amount of protein can be obtained from fish, meat, dairy, eggs, soy products, and nuts. Since the specific consumption varies from person to person, the exact amount may differ and can be determined based on factors like labor intensity. The daily reference amounts for various foods are: 100-150 grams of meat or fish, 50 grams of eggs, 250 grams of dairy, and 20-30 grams of nuts.
Vitamin D
Night shift workers have less exposure to sunlight, making them prone to vitamin D deficiency, which in turn hinders the absorption of calcium and phosphorus and affects bone density. Therefore, it is advisable to eat more foods rich in vitamin D and calcium, such as fish (especially small fried fish, fried shrimp), animal liver, and eggs.
Vitamin A
The consumption of vitamin A is high for people who stay up late, and their eyes can easily become fatigued. Vitamin A helps maintain normal vision and protects the epithelial cells of the eyes. Good food sources of vitamin A include animal liver, cod liver oil, fish roe, whole milk, cream, poultry eggs, as well as colored vegetables, apricots, and mangoes (these plant-based foods are high in carotene, which can be converted into vitamin A in the human body).
Collagen
People who frequently stay up late often experience loose skin and wrinkles. Collagen has an anti-wrinkle and beautifying effect. Collagen is abundant in animal skin, so one can eat more poultry feet and wings, animal skins, hooves, and fish skin. Additionally, vitamins B1 and C also have anti-wrinkle properties, so it's good to eat more whole grains, legumes, animal organs, lean pork, eggs, and fresh fruits and vegetables. Water is the liquid environment in which all metabolic activities take place, so people who stay up late should also replenish their water intake. For a late-night meal, one can have porridge or other foods rich in soup.