7 parts of the body need different nutrients

The role of vitamins: Studies have shown that vitamin D can improve brain flexibility and enhance memory. While getting some sun exposure is the easiest way to get vitamin D into your body, you can also consider taking a supplement.

Research shows that taking a daily dose of vitamin D can cut the risk of breast, colon and ovarian cancer in half. When sunlight hits the skin, the body produces vitamin D, which accounts for 90 percent of the body's vitamin D supply.

How to supplement nutrients: Foods rich in calcium and vitamin D include shrimp skin, oysters, mussels, milk, sardines, salmon, kelp, loach, soy products, coriander, shepherd's purse, cauliflower, sesame paste, lotus seeds, sweet almonds, cod liver, egg yolks, shiitake mushrooms, etc. Calcium products can be supplemented if necessary.

2. Eyes: Vitamin C, E and zinc

The role of vitamins: Vitamin E is a fat-soluble vitamin, also known as tocopherol, and is one of the most important antioxidants. It can inhibit the lipid peroxidation reaction in the lens of the eye, dilate peripheral blood vessels, improve blood circulation, and prevent the occurrence and development of myopia. The main function of vitamin C is to enhance immunity, prevent cancer, heart disease, stroke, protect teeth and gums, etc.

In addition, taking vitamin C on time can also reduce skin pigmentation, thereby reducing dark spots and freckles and making the skin fair. Zinc has many functions. It can improve intelligence. When combined with vitamin A, it can also promote the metabolism of vitamin A and maintain visual function and skin health.

How to supplement nutrients: Vitamin C is found in higher levels in fruits and green peppers; vegetables, especially carrots, are high in vitamin E; zinc is mainly found in seafood and animal offal.

3. Heart: Omega-3 fatty acids

What this vitamin does: This fatty acid in fish oil can lower levels of triglycerides, which increase the risk of heart disease and diabetes. Taking 1000 mg per day can effectively prevent heart disease and help heart patients reduce the risk of coronary heart disease.

Fish oil refers to the oil found in fish that is rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Ordinary fish contain very small amounts of EPA and DHA. Only fish in the deep sea of ​​cold regions, such as salmon and sardines, have extremely high levels of EPA and DHA. Other land animals almost do not contain EPA and DHA. Therefore, deep-sea fish are used to extract EPA and DHA.

How to supplement nutrients: It is found in fish, fish oil, and seaweed, with the highest content in deep-sea fish.

4. Kidney: Vitamin B6

The role of vitamins: Drinking plenty of water is the best way to keep your kidneys healthy. Supplementing with 40 mg of vitamin B6 daily can reduce the risk of kidney stones by 60%. Vitamin B6 is an essential substance for the metabolism of human fat and sugar. Women's estrogen metabolism also requires vitamin B6, so it is very beneficial for the prevention and treatment of certain gynecological diseases.

Generally speaking, microorganisms (bacteria) in the intestines of humans and animals can synthesize vitamin B6, but the amount is very small and it still needs to be supplemented from food. The amount required is actually closely related to the amount of protein consumed. If you eat a lot of meat and fish, you should remember to supplement vitamin B6 in large quantities to avoid vitamin B6 deficiency and the occurrence of chronic diseases.

How to supplement nutrients: The content in animal and plant foods is very small. Yeast powder contains the most, and rice bran or white rice also contains a lot. The next content comes from meat, poultry, fish, potatoes, sweet potatoes, and vegetables. The active ingredients contained in cranberries can also prevent urinary tract infections and kidney infections.

5. Skin: Carotenoids

Function of vitamins: Products of biosynthesis in living cells or products of metabolic processes in animals. The carotenoids found in green leafy vegetables: lutein and zeaxanthin, can improve the texture of the skin, making it hydrated, shiny and radiant.

How to supplement nutrients: The richest sources of beta-carotene are green leafy vegetables and yellow and orange fruits (such as carrots, spinach, lettuce, potatoes, sweet potatoes, broccoli, cantaloupe and winter melon). Generally speaking, the more intensely colored the fruit or vegetable, the richer it is in beta-carotene.

Lutein is found in dark green and dark yellow fruits and vegetables and flowers. Vegetables such as cabbage, spinach, broccoli, corn, pumpkin, pepper, mango, marigold, and tagetes are rich in lutein.

6. Liver: Milk Thistle

The role of vitamins: The main effect of milk thistle is to improve hepatitis, cirrhosis, alcoholic liver dysfunction, etc. It is also beneficial for anti-oxidation, strengthening, and diuresis. The active ingredients in it can prevent inflammation, repair liver function, and help the liver detoxify.

How to supplement nutrients: This substance usually needs to be taken through supplements, and you should consult a doctor before use.

7. Bones: Vitamin C

Vitamins are necessary for the formation of connective tissue, bones, and teeth. They are important conditions for wound healing and gum health. They assist in the decomposition of fat, promote iron absorption, and are important antioxidants.

How to supplement nutrients: As mentioned above, vitamin C is mainly found in fruits, among which asparagus, acerola, green pepper, cabbage, and citrus fruits have higher content.