In the early spring health, we must first of all add nutrition, make up for the body needs nutrients, and you can resist the disease, then in the early spring we need to add more nutrition?
1.Calcium is a bone
Calcium is one of the essential minerals of the human body. From children to adults to the elderly, calcium is needed to help the various functions of the body system, including immunity, nerves, circulation, and digestion. Some people have done statistics. In the average person's 1 day diet, only 250 to 350 mg of calcium can be consumed. The Department of Health recommends that the daily intake of calcium in the country should not exceed 1,000 mg.
Milk, soy products, kelp, etc., are good sources of calcium supplements. In addition, they can add a little vinegar during cooking to help dissolve calcium and help absorption. As for those who like to eat more fatty, salty and other high-fat foods, but also pay special attention to calcium, because oil and salt will inhibit the absorption of calcium.
2. Vitamin D promotes calcium absorption
Vitamin D can also promote the secretion of a protein in the small intestine that facilitates the absorption of calcium. This protein binds with calcium, allowing calcium in food to be absorbed more effectively by the small intestine, and then into the blood circulation, increasing blood levels. Calcium concentration.
90% of the human body's vitamin D is dependent on ultraviolet radiation in the sun and is synthesized by the body; the remaining 10% is through food intake, such as mushrooms, seafood, animal liver, egg yolk and lean meat. In addition, outdoor sun exposure is also a good way to promote the synthesis of vitamin D in the body.
3. Collagen-assisted calcium absorption
In the bones, 22% of the components are proteins, and mainly collagen, lack of collagen will not lock the calcium, reduce the bone density, and eventually produce osteoporosis; in the past there are studies that do not love People who eat meat and soy products and lack protein for a long time are prone to hip fractures. Milk, eggs, walnuts, pork skins, fish skins, trotters, jelly, etc. are all rich in collagen. Appropriate intake not only assists calcium absorption, but also lowers triglyceride and cholesterol.
4. Potassium is a bone stabilizer
The main role of potassium is to maintain acid-base balance, participate in energy metabolism and normal function of neuromuscular, which is indispensable for bone growth and metabolism. Eat more fruits such as bananas, oranges, raisins, or tomatoes, spinach, yams, etc. to supplement potassium. However, if there are people with kidney disease, they must pay attention to high potassium fruits and vegetables should not be excessive, so as to avoid the occurrence of myocardial weakness, irregular heartbeat.
5. Vitamin K lock calcium
Just like foods need certain additives, bones also need vitamin K to stimulate osteocalcin in bones to increase the "toughness" of bones. In the daily diet, choose dark green leafy vegetables such as spinach, or soybeans, and Korea. Vegetables, etc., can help prevent osteoporosis. In addition, because vitamin K is a fat-soluble vitamin, the content of lettuce is less, it is best to eat fried vegetables to be effective.
6. Vitamin B12 solid bone
Vitamin B12 is the only vitamin containing mineral phosphorus. It plays an important role in maintaining bone stiffness. It is like a scavenger. It can remove homocysteine ​​in the blood. The lack of vitamin B12 in the elderly can cause fatigue, digestion and absorption. Bad effects. The daily intake of vitamin B12 by the Chinese is 2.4 micrograms. Animal liver, shellfish, lean beef, whole wheat bread and low-fat dairy products are foods rich in vitamin B12.
7. Magnesium helps increase bone density
Sixty to sixty-five percent of the body's magnesium is found in bones. "Calcium and Magnesium" both stabilize nerves and relieve fatigue, and they also improve insomnia. Inadequate intake of magnesium in the diet will result in lower bone density and, indirectly, calcium absorption. Stones (such as almonds, pumpkin seeds, sunflower seeds, and peanuts), dark green vegetables, and bananas are all rich in magnesium; adults generally consume about 350 milligrams of magnesium daily.
In order to maintain good health in the early spring, these seven nutrients must be supplemented, and no loss of nutrition will naturally “protect the body†without worrying about the threat of disease.
Anthocyanidins is a kind of water-soluble natural pigments widely existing in plants in nature. They are colored aglycone obtained from the hydrolysis of anthocyanins. Most of the main colorants in fruits, vegetables and flowers are related to them. Under the condition of different PH value of plant cell vacuoles, anthocyanidins make the petals colorful. The main functions about anthocyanidins are antioxidant and free radical scavenging function, nutritional fortifier in food and natural pigment.
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