working age Is the age of building a family, building a nation, but if you work too hard, sleep less, rest less, sit next to the table, lack exercise Eating unhealthy food getsnutrientsnot enough
As a result, the strength of the body decreases.health problemsSubsequently, health care to restore strength can be helped by food that contains important nutrients for urgent health care.
working in an office or Work from Home if you sit and work for a long time staring at the computer screen back pain andoffice syndrome will ask for… followed by other illnesses
Food and Nutrition Scholars from Nestlé recommends 6 essential nutrients for working people. should be eaten every day Helps build a healthy body boost immunity Restoring the body back to strength is as follows:
6 essential nutrients for working age
1 vitamin D Many Thais have insufficient levels of vitamin D. Although the body can synthesize vitamin D on its own when the skin is exposed to sunlight. But behavior changes when working people spend most of their time in the building, in the room. Lack of outdoor activities can cause Vitamin D deficiency poor absorption of calcium As a result, the immune level is reduced.
(Cr. pixabay.com)
Vitamin D supplement: Food and outdoor activities such as exposure to the morning sun Go for a walk, exercise, water the plants from 8:00 AM to 10:00 AM or 3:00 PM to 5:00 PM for 10 – 20 minutes, 3 times a week.
eat fish regularly Mushrooms, liver, egg yolks, oily fish including sardines, tuna, salmon, mackerel, shiitake mushrooms, cereals and vitamin D fortified milk.
2 B vitamins Working people have to think, use their brains, maybe they are too overloaded. feeling tired, tired, easily irritated
Add B vitamins: B1, B6, B12 to help the nervous system and brain function. and meat, fish, seafood, milk and milk products, yogurt, eggs, nuts, green leafy vegetables
3 Vitamin C Important nutrients help the immune system work better. Helps blood vessels to be strong. Synthesis of collagen helps the skin structure to be flexible.
Vitamin C supplement: Many fruits and vegetables such as colorful bell peppers, kale, broccoli, cauliflower, fruits such as guava, Indian gooseberry, kiwi, strawberry, etc.
Tips : Fruits and vegetables should be eaten at every meal. The body will absorb it better than taking large amounts at once.
4 iron It is an important component in the blood that circulates throughout the body. Helps to bring oxygen from the lungs to the cells when the body gets enough iron will help reduce the chances of exhaustion. and helps the skin shine in another way
Iron supplements: Meat, seafood, food sources rich in iron that the body can absorb well, for example, 100 grams of pork blood contains 25.9 milligrams of iron, 100 grams of shredded pork contains 17.8 milligrams of iron, 100 grams of pork liver contains 10.5 milligrams of iron.
Green leafy vegetables, whole grains are high in iron. But your body doesn’t absorb iron very well from these food sources. nutritionist therefore It is recommended to take vitamin C that helps the body absorb iron better.
5 Calcium In working age should receive 800-1,000 milligrams of calcium per day if not enough calcium. will lower the level of calcium in the blood The body will draw calcium from the bones to use until the bone mass decreases. risk of osteoporosis An easy way to maintain bone health is to eat a diet high in calcium and exercise regularly.
Calcium supplement: Drink 1-2 boxes of milk a day along with other foods that are high in calcium such as dried shrimp, black sesame, shredded shrimp, yellow tofu. Milk and dairy products that contain vitamin D will help your body absorb calcium better.
Another method is exercise to increase bone mass. In order for the body to use the calcium consumed to fully strengthen the bone mass, such as brisk walking, jogging, jumping rope, or activities with added resistance such as walking up stairs Walking on a steep track playing weight training Helps the body to efficiently use calcium for bone health
6 dietary fiber Working people should get 25 grams of dietary fiber per day. At this age, most constipation is caused by eating food that is difficult to digest. like meat or eat less fruits and vegetables or sitting next to work for too long
How to take care of your health : balance the excretory system and the digestive system It’s not difficult to do by eating fruits and vegetables that are high in fiber such as guava, pineapple, and apple. because fiber will help clean the intestines You can also increase your fiber by eating whole grains, whole grains, brown rice, or look for products high in fiber for easy and convenient alternatives.
(Cr. healthline.com)
Fiber supplements: nutritionist fromNestle Recommend whole grains, oats, chia seeds, and millet, eaten with fresh milk. or soy milk, yogurt with fresh fruit.
In the followingnoon, relieve hunger with peanuts, almonds, pistachios, regarding 1 palm or choose less sweet fruits instead of eating sweets such as guava, dragon fruit, apples, rose apples and drink enough water at least 8 times a day. Glass, in addition to reducing hunger, also makes the skin moisturized and looks healthy as well.
References : nestle.co.th, everydayhealth.com