Micronutrients can relieve work stress
Supplementing the eight essential micronutrients your body needs most to relieve work stress is the first issue that white-collar women must address.
1. Vitamin B6
Vitamin B6 is essential for human fat and sugar metabolism, and the metabolism of female estrogen also requires it, making it very beneficial for preventing and treating certain gynecological diseases. Many women may experience pessimism, irritability, and fatigue due to taking birth control pills. Supplementing with 60 mg of vitamin B6 daily can alleviate these symptoms. Some women suffer from premenstrual tension syndrome, characterized by puffy eyelids, swollen hands and feet, insomnia, and forgetfulness before menstruation. Symptoms can be completely relieved by taking 50-100 mg of vitamin B6 daily. Foods rich in B6 include tuna, lean steak, chicken breast, bananas, and peanuts.
2. Folic Acid
Folic acid is a B vitamin widely found in green leafy vegetables. It was first extracted from leaves, hence its name "folic acid." Research has also found that folic acid is particularly important for pregnant women. A deficiency of folic acid within the first three months of pregnancy can cause fetal neural tube defects, leading to malformations. Therefore, white-collar women planning to pregnancy can start taking 400 micrograms of folic acid daily before conception. In addition to green leafy vegetables, foods rich in folic acid include carrots, egg yolks, apricots, pumpkin, beans, and whole wheat flour.
3. Vitamin C
The main functions of vitamin C are to boost immunity, prevent cancer, heart disease, and stroke, and protect teeth and gums. In addition, regular intake of vitamin C can reduce melanin deposition in the skin, thereby reducing dark spots and freckles, and making the skin fairer. Foods rich in vitamin C include cauliflower, green peppers, oranges, grape juice, and tomatoes. It can be said that all vegetables and fruits contain a considerable amount of vitamin C. American experts believe that the optimal daily intake of vitamin C for each person should be 200-300 mg, with a minimum of 60 mg. Half a cup of fresh orange juice can meet this minimum requirement.
4. Vitamin E
Vitamin E promotes human metabolism, enhances physical endurance, and boosts immunity. In addition, vitamin E is a powerful antioxidant that protects biological membranes from damage by peroxides, improves skin blood circulation, enhances skin cell vitality, and delays aging. A deficiency can lead to adverse effects such as dry, rough, and prematurely aged skin. The recommended daily intake of vitamin E for adults is 15 mg. Foods rich in vitamin E are mainly nuts, such as peanuts, walnuts, sesame seeds, as well as lean meats, dairy products, eggs, and malt.
5. Calcium
Calcium is known as the "element of life," and women over 20 especially need to supplement it. This is because, starting from age 20, bone density begins to decrease slowly, and after age 30, the rate of loss gradually accelerates, laying the groundwork for bone diseases such as osteoporosis. In addition, calcium deficiency is also a major factor in female aging, so supplementing calcium is of utmost importance for women. Experts recommend that adult women consume at least 1000 mg of calcium daily. This should be increased to 1500 mg during pregnancy, lactation, or menopause. Its best sources include dairy products, beans, and green vegetables.
6. Iron
Iron is the element for blood production in the human body, and women have an additional channel for iron loss—menstruation—so their iron intake should be greater than men's. A daily iron intake of 15 mg can maintain a rosy complexion. The richest and best-absorbed sources of iron are pork liver, pork blood, and duck blood. Bean products, sesame, mushrooms, wood ear, seaweed, laver, and longan also contain significant amounts of iron. Additionally, consuming iron-fortified soy sauce is also very effective for iron supplementation.
7. Zinc
Zinc can help hair maintain its natural color because it is the main component of hair luster. Whether black, golden, brown, or red, all hair colors rely on zinc to keep them vibrant and shiny. In addition, zinc has irreplaceable advantages in promoting physical development, maintaining normal sexual function, and enhancing the body's resistance to disease. It is abundant in seafood, beans, apples, melon seeds, sesame seeds, and root vegetables. The daily intake is 12 mg.
8. Magnesium
Magnesium is an essential element for maintaining human life activities and has the remarkable function of regulating nerve and muscle activity and enhancing endurance. In addition, magnesium is the "nemesis" of high blood pressure, high cholesterol, and high blood sugar. It also helps prevent and treat stroke, coronary heart disease, and diabetes. Green beans, soybeans, mung beans, corn, flour, malt, mushrooms, fennel, spinach, cucumbers, and persimmons are rich in magnesium and are beneficial to women's health when consumed regularly. The daily intake is 320 mg.