I. Vitamins

Vitamin E is one of the most effective antioxidants at present. The study also found that vitamin E also has the effect of reducing muscle injury after exercise. Free radical oxidation can cause cell damage, promote human aging and increase the incidence of various diseases.

When men are young, normal physiological functions can produce antioxidants to resist the oxidation of free radicals. But when men reach the age of 30-40, more and more free radicals are produced in the body, while fewer and fewer antioxidants are produced. Therefore, vitamin E supplementation is an effective way to prevent aging for men under increasing pressure of survival.

Eat dried fruits and oils to increase vitamin E intake. In nature, vitamin E is widely distributed in animal and vegetable oils, egg yolks, milk, fruits, lettuce leaves and other foods. It is more abundant in wheat germ oil, corn oil, peanut oil and cottonseed oil. It's better to buy natural vitamin E than synthetic vitamin E, because the latter is not easily used by human body.

2. _-3s Fatty Acids

_-3s fatty acids can prevent platelets from aggregating and adhering to form platelets in the blood, increase blood fluidity, reduce blood pressure and triglyceride levels, and maintain the beating of the heart. Studies have shown that omega-3s fatty acids do reduce heart disease mortality. Researchers also found that omega-3s can effectively treat autoimmune diseases (such as rheumatoid arthritis and systemic lupus erythematosus), regulate the lipid content of brain cells and delay brain cell aging.

This fatty acid has a certain fishy smell. Foods such as sardines, tuna and herring are considered good sources of Omega -3s fatty acids.

Three. Folic acid

The study found that the incidence of Alzheimer's disease is high in males. Increased cysteine can increase the incidence of Alzheimer's disease, leading to early symptoms such as mental retardation and memory loss. Cysteine is also an amino acid that promotes blood coagulation.

Further studies have found that folic acid can effectively reduce cysteine levels, thereby increasing the amount of blood entering the brain, so folic acid can help prevent arterial embolism. This is good news for him who suffers from work stress and may suffer from Alzheimer's disease.

Food sources of folic acid include citrus, legumes, cereals, etc.

Four, calcium

Chinese men's daily intake of calcium from food is far from meeting their physical needs, and middle-aged men's calcium is losing every day. The study found that men who ate more calcium had stronger bones and were slimmer on average than men who ate less. That is to say, proper calcium supplementation also has weight-loss effect, which is good news for those men who have large stomachs.

Half the intake in the morning is about 600 mg, and the other half in the evening, because it can achieve maximum absorption. In fact, a glass of milk contains 300 mg of calcium.

V. chitin

Men in their thirties no longer have joints as flexible as they were at 19 because of a decrease in chitin in their bodies. Studies have shown that chitin can relieve joint pain and enhance joint strength by 25%, and can also prevent progressive rheumatic knee arthritis. Therefore, chitin can prevent joint injuries and make his hands strong.

In addition, chitin can enhance immunity and help to reduce the damage of cancer cells. In today's increasingly serious environmental pollution, reducing the accumulation of heavy metals in the body helps to eliminate waste and ensure the normal operation of human physiological function.

Adding food such as shrimp and crab to the diet can increase the intake of chitin.

Six. Selenium

No single nutrient is more cancer-resistant than selenium. Selenium kills cancer cells by itself, increasing selenium intake is associated with a reduced risk of cancer, including prostate cancer, clone disease, lung cancer and other cancers.

The experiment proved that the lack of selenium in diet could cause the increase of lipid peroxide. This lipid peroxide, which grows on the skin, is a senile plaque. It also accumulates in the heart, blood vessels, liver and brain cells, causing many systemic diseases.

Brazil nuts are rich in natural selenium, and each nut contains 100 nanograms of selenium.