1, water

Each person needs to supplement about 2500ML(8 large glasses of water) every day.

Water accounts for 60%-70% of human body weight. People who lack water are not full of cells and their skin is not smooth. Human metabolism is inseparable from water.

Source: Drink quality water. Because water accounts for the largest proportion in the human body, you must drink high-quality water.

2. protein

Function: protein accounts for 20% of human body weight, and it is the only substance that can repair human organs. The human body is made of protein except bile and urine (because cells are made of protein). Most of the metabolism, hormones and immune substances in human body are protein; Most of human nutrition is also transported through protein. There is no life without protein. Protein can quickly heal wounds, soothe nerves and improve nerve function.

Symptoms of protein deficiency: dry mouth, loss of appetite, split hair, easy to feel tired, decreased immunity, easy to catch a cold, dull brain, poor memory and poor sexual ability.

According to the weight of adults, they are 1 kg and 1 g ... but men do not exceed 75g/ day and women do not exceed 65g/ day. Children over two years old need to supplement more than 40 grams a day.

Note: But if you eat too much, it will increase the burden on your kidneys. Because when people eat protein food, the digestive system breaks it down into amino acids, urea and other wastes, which enter the blood circulation. The kidney separates urea from the blood and excretes it through urine. Protein is also closely related to bone health. At the Center for Food Nutrition of Purdue University, she found that excessive intake of high white matter can lead to calcium loss.

Related knowledge: Many foods with high protein content, such as meat, often contain some harmful ingredients: saturated fatty acids in meat can lead to arterial blockage, and cholesterol can easily lead to coronary artery blockage of the heart, leading to cardiovascular diseases such as myocardial infarction, angina pectoris and sudden death. Soybean protein contained in beans and bean products is not only beneficial to human body, but also contains no saturated fatty acids.

Source of complementary food: tofu and bean products; Protein content in sesame, melon seeds, walnuts, almonds, pine nuts and other dried fruits is high.

3. Vitamins (Vitamins A, B, C, D, E)

Vitamins are essential for maintaining life, so they are also called "vitamins". Its overall function is to digest and absorb nutrients. Vitamin a, vitamin b, vitamin c, vitamin d, vitamin e, vitamin p, etc. Are indispensable nutrients for the human body.

Vitamin A function: prevent night terrors and vision loss, maintain normal skin and mucosa, and maintain immune function.

Symptoms of vitamin A deficiency: poor eyesight, rough skin, easily broken nails, easy to catch a cold and pneumonia.

Food sources: spinach, carrots, rape, etc.

Vitamin c function: anti-acidification, anti-cancer, detoxification; Strengthen blood vessels, skin, bones, etc.

Symptoms of vitamin C deficiency: fever, toothache and bleeding, macula, prostatitis, etc.

Food source: all kinds of vegetables and fruits contain a lot of vitamin C, especially cherries, guavas, red peppers, strawberries and oranges.

Function of vitamin B: Vitamin B includes vitamin B 1, vitamin B2, vitamin B6, vitamin B 12, nicotinic acid, pantothenic acid and folic acid. These B vitamins are indispensable substances for promoting metabolism and converting sugar, fat and protein into heat.

Symptoms of vitamin B deficiency: unresponsiveness, daze, irritability, anorexia, stomatitis and vomiting of pregnant women. If vitamin B is lacking, the cell function will immediately decline, causing metabolic disorder, and then the human body will be depressed and lose appetite. Excessive drinking can lead to liver injury, and in many cases, liver injury is closely related to vitamin B deficiency.

Food source:

Foods rich in vitamin B 1: wheat germ, soybean, peanut, germ rice, etc.

Foods rich in vitamin B2: mushrooms, wheat germ, etc.

Foods containing vitamin B6, vitamin B 12, nicotinic acid, pantothenic acid and folic acid: yeast, beans, nuts, laver, spinach, etc. Vitamin B 1 cannot be stored in human body, so it should be supplemented every day.

The function of vitamin D: It mainly promotes the absorption and utilization of calcium. Keep your teeth and bones healthy, help your baby's bones and teeth develop normally and prevent fractures.

Symptoms of vitamin D deficiency: rickets in children, tooth loss in adults, tooth decay, O-leg, rickets, osteoporosis.

The demand of menopausal women for vitamin D is much greater than that of ordinary people. Even if they eat foods rich in vitamin D every day (in fact, few people can do it) and reach the recommended intake of 200 international units per day for adults, it is still not enough to control the loss and reduction of hip bones.

Vitamin d poisoning is similar to the symptoms of deficiency. When this danger is suspected, you should go to the hospital for treatment as soon as possible.

Food source: yeast and mushrooms. The vitamin D in one kilogram of Lentinus edodes can reach 1000 international unit, which is 10 times that of cod liver oil. Normal adults need 400 units of vitamin D every day. According to this standard, people can meet their metabolic needs by eating 3-4 dried mushrooms every day.

Vitamin e function: also known as tocopherol or pregnenol, it can maintain the normal function of reproductive organs and has a good influence on the metabolism of the body. In addition, vitamin E has adjuvant therapeutic effects on menorrhagia, vulvar pruritus, leg spasm at night, hemorrhoids, etc. In recent years, vitamin E has been widely used in anti-aging, which can eliminate the deposition of lipofuscin in cells, improve the normal function of cells and slow down the aging process of tissues and cells. Keep blood vessels young.

Symptoms of vitamin E deficiency: irregular menstruation, stroke, infertility, abortion, etc.

Normal human requirements: the recommended daily intake for adults is 8 ~ 10IU.

Food source: wheat germ, beans, spinach and cabbage are all rich in vitamin E.

4. Fat

Men account for about 15%- 18% of human body weight, and women account for about 20%-25% of human body weight.

Function: Fat mainly provides heat energy for human body and has the function of keeping body temperature. It can also protect human organs and deliver nutrition. The fat in the human body can also protect the eyeball, viscera, blood vessels and nerves from damage and moisturize the skin from dryness; Fat can also promote the absorption of fat-soluble vitamins A, D, E and K by human tissues.

The supply of fat should be moderate, about 4 grams per kilogram of body weight every day.

Symptoms: If the fat supply is insufficient, it will easily lead to weight loss and lack of fat-soluble vitamins. If there is too much fat supply, it will cause indigestion, loss of appetite, obesity and cardiovascular diseases.

Most of the fats contained in animal foods are saturated fatty acids harmful to human body; Nuts have the highest fat content in plant foods, up to more than 50%, but their fat components are mainly linoleic acid, so they are an important source of polyunsaturated fatty acids beneficial to human body.

Food source: vegetable oil, soybeans, peanuts and other nuts.

5. minerals

We need to take in minerals every day to ensure the growth of our bodies. There are 92 kinds of minerals in nature, of which 14 is what we call the basic minerals needed by human body. These minerals are mainly vitamins, biochemical enzymes and hormones, which are needed to ensure the growth and development of all parts of our body (bones, teeth, hair, blood, nerves and skin) and to synthesize the body. These fourteen minerals include: calcium, chromium, copper, fluorine, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, sodium and zinc. They constitute the main components of our teeth and bones, and synthesize cells and biochemical enzymes in our bodies. Minerals can regulate our body fluids and control the activity of nerve impulses; Some minerals can also provide oxygen for cells and remove carbon dioxide produced in the body.

Food source: fruits, vegetables, nuts and beans are all foods rich in minerals. Potatoes growing underground will naturally absorb various minerals in the soil, which can be said to be a treasure house of minerals. Potatoes contain nine of the fourteen minerals we need.

(1) Calcium: It is an important component of bones, teeth and soft tissues. Calcium deficiency is easy to get rickets, osteoporosis, cardiovascular diseases and so on. The human body is generally short of calcium, and the key to supplementing calcium is whether it can be absorbed by the human body and deposited in bone tissue. Mineral water contains a lot of calcium and magnesium, and the ratio of calcium and magnesium is similar, which is easily absorbed by human small intestine, enters extracellular fluid and is deposited in bone tissue. Therefore, mineral water containing calcium is the calcium source for human body to obtain calcium. The human body needs about 1 100mg of calcium every day.

(2) Magnesium: it is a component of bone and has a similar effect with calcium. It can activate various enzymes, promote intracellular metabolism, regulate nerve activity and prevent cardiovascular diseases. The daily intake of magnesium is about 3 10mg.

(3) Potassium is the main ion in intracellular fluid, which plays an important role in maintaining osmotic pressure and acid-base balance in intracellular fluid. Potassium can activate some enzymes, maintain neuromuscular excitement and maintain cell metabolism. The human body needs to consume about 3300 mg of potassium every day.

(4) Sodium: it is an inherent component of body tissues and body fluids, and plays an important role in maintaining the cellular system and regulating the balance of water and salt. Sodium is an indispensable element for muscle contraction, regulating cardiovascular function and improving digestive system function. The human body needs to consume about 4400 mg of sodium every day.

(5) Carbon: Carbon dioxide is the main component of carbonated mineral water. Drinking carbonated mineral water can enhance the secretion of digestive juice, promote gastrointestinal peristalsis, help digestion and enhance appetite. It can also enhance renal water excretion and play the role of washing tissues and diuresis. Therefore, it has a good therapeutic effect on gastrointestinal diseases, gastroptosis, duodenal ulcer, chronic hepatitis, constipation, gallstones, pyelonephritis, catarrhal cystitis, chronic laryngitis, bronchitis and so on. Carbon is an essential element for human body.

(6) Metasilicic acid: Metasilicic mineral water is the most widely developed and utilized water in China. Silicon exists in water in the form of metasilicic acid, which is easily absorbed by human body. Silicon is distributed in human articular cartilage and connective tissue. Silicon plays a physiological role in the process of bone calcification and promotes bone growth and development. Silicon is also involved in the metabolism of polysaccharides and is the main component of some glycosaminoglycan carboxylic acids. Silicon is related to cardiovascular diseases. According to statistics, the mortality rate of coronary heart disease is low in high silicon areas and high in low silicon areas. Silicon can soften blood vessels, relieve arteriosclerosis, and prevent and treat goiter, arthritis, neurological dysfunction and digestive system diseases. The human body needs to consume about 3 milligrams of silicon every day.

(7) Strontium is a normal component of human bones and teeth. Strontium is also related to neuromuscular excitation and cardiovascular diseases. Strontium can strengthen bones, prevent cardiovascular diseases and promote metabolism. The daily intake of strontium is about 1.9mg.

(8) Lithium: Lithium can improve hematopoietic function and enhance human immune function. Lithium can regulate the activity of the central nervous system, calm nerves and control nervous disorders. Lithium can replace sodium to prevent and treat cardiovascular diseases. The daily intake of lithium is about 0. 1mg.

(9) Selenium is the main component of glutathione peroxidase in the body, which participates in the synthesis of the enzyme and protects the structure of the cell membrane. Selenium can stimulate the production of immunoglobulin and antibody, enhance humoral immunity and cellular immunity, and has anticancer effect. Selenium also has antioxidant effect, deoxidizes the oxides in the body, detoxifies, resists and reduces the toxicity of mercury, cadmium, thallium and arsenic, and improves eyesight. The human body needs to consume about 0.068 mg of selenium every day.

(10) Iron is an essential component for transporting and exchanging oxygen in human blood. Iron participates in the synthesis of blood protein, cytochrome and various enzymes, and promotes growth. The human body will suffer from the phenomena of small cell anemia, decreased immune function and metabolic disorder due to iron deficiency. The daily intake of iron is about 15mg.

(1 1) Zinc is an essential element for the synthesis of nucleic acids and protein, and participates in the synthesis of many enzymes. Zinc can promote growth and development, which is more important for babies. It can enhance the immunity and sexual function of the body, and also enhance the regenerative ability of creative tissues, thus accelerating the healing of injuries and surgical sites. It can make the skin fit better and make people smarter. It can also improve the taste and increase appetite. Zinc is known as "the spark of life" and "the element of wisdom". The human body needs to consume about 14.5mg of zinc every day.

(12) Iodine is an important part of thyroid gland. Iodine plays an important physiological role in promoting protein synthesis, activating various enzymes, regulating energy conversion, accelerating growth and development, promoting wound healing and maintaining normal metabolism. Iodine deficiency in human body leads to goiter, stunting and dementia. The human body needs to consume about 0.2 mg of iodine every day.

(13) Bromine: It has the functions of nourishing and regulating higher nervous activity in the central nervous system and cerebral cortex, and can calm nerves. Bromine is widely used to treat neurosis, autonomic nervous disorder, neuralgia and insomnia. The human body needs to consume about 7.5 milligrams of bromine every day.

(14) Copper: Copper exists in the body in the form of copper protein. Copper has the functions of hematopoiesis, softening blood vessels, promoting cell growth, strengthening bones, accelerating metabolism and enhancing defense function. Copper deficiency will increase cholesterol in blood, lead to coronary atherosclerosis and form coronary heart disease. Copper deficiency can cause vitiligo, white hair and other black discoloration diseases, and even blindness and anemia. The human body needs about 1.3mg of copper every day.

(15) Cobalt is an important component of vitamins and enzymes in human body. Its physiological function is to stimulate hematopoiesis, participate in the synthesis of hemoglobin and promote growth and development. Cobalt deficiency can lead to pernicious anemia, cardiovascular diseases, nervous system diseases and glossitis. The human body needs to consume about 0.39 mg of cobalt every day.

(16) molybdenum is an important component of human xanthine oxidase and aldehyde oxidase. Molybdenum participates in the transmission of electrons in cells, inhibits the reproduction of viruses in cells and has the function of preventing cancer. Molybdenum can dissolve kidney calculi and excrete it. The human body needs to consume about 0.34 mg of molybdenum every day.

(17) Nickel: participates in biological reaction, stimulates hematopoietic function, increases insulin and lowers blood sugar. Nickel deficiency is easy to get dermatitis and bronchitis. The human body needs to consume about 0.6 mg of nickel every day.

(18) Chromium: It can help insulin to play its physiological role, maintain normal glucose metabolism and promote human growth and development. Chromium deficiency can lead to arteriosclerosis, diabetes syndrome, elevated cholesterol and cardiovascular diseases. The human body needs to consume about 0.25 mg of chromium every day.

(19) Manganese: It is the promoter of many enzyme systems in human body. Participate in the process of hematopoiesis and fat metabolism, and have the functions of promoting growth, strengthening bones and preventing and treating cardiovascular diseases. The daily intake of human body is about 4.4 mg.

(20) Vanadium: It exists in human fat, plays an oxidation-reduction role, and has a certain effect on fat metabolism. Vanadium participates in hematopoiesis and promotes growth and development. The daily intake of vanadium is about 0. 1 16mg.

(2 1) Arsenic: Arsenic exists in the form of meta-arsenic acid in water, which can improve hematopoietic function, promote blood circulation, promote tissue cell growth and sterilize. A small amount of arsenic is beneficial to human body, while excessive arsenic is harmful. The limit of drinking mineral water is 0.05 mg/L.

(22) Fluorine is an essential element for forming hard bones and teeth. It exists in the form of calcium fluoride and plays an important role in the healthy growth of bones and teeth. Fluorine deficiency can lead to dental caries (tooth decay). The human body needs to ingest about 2.4 mg of fluorine every day.

(23) Radon: It is a radioactive gas produced by radioactive element radium in the process of transformation, which is slightly soluble in water. Radon has a half-life of 3.8 days and can disappear completely after 30 days. The radon content in mineral water is not high, and the radiation energy is very low, which is generally harmless to human body. Radon enters the body through three forms: first, it forms a radioactive film on the skin, which has a stimulating effect on the body; Second, it enters the body through the respiratory tract, and then it is excreted through the respiratory tract; Third, radon enters the human body through the skin or mucous membrane, then distributes in the whole body with the blood, and then is excreted through the lungs, urinary system and digestive system. Radon water is widely used in bath therapy, drinking therapy and inhalation therapy in medical treatment. Whether drinking or bathing, it can promote the contraction and expansion of skin blood vessels, regulate cardiovascular function and improve blood circulation. Can be used for treating hypertension, coronary heart disease, myocarditis, cardiovascular diseases, etc. Radon can regulate the nervous system and has sedative, analgesic and hypnotic effects. It has good curative effect on peripheral neuritis, arthritis, sciatica, neurodermatitis and psoriasis. Radon can promote endocrine and body metabolism, treat diabetes, improve liver function, promote and regulate gonadal function, delay aging and restore youth. Some people call radon spring "the spring of rejuvenation".

6. carbohydrates

Function: provide heat for human body, convert it into energy, maintain the normal metabolism of fat, and provide power for human body.

Lack of carbohydrate in diet can lead to general weakness, fatigue, decreased blood sugar content, dizziness, palpitation, brain dysfunction and so on. Severe cases can lead to hypoglycemia coma. When there are too many carbohydrates in the diet, they will be converted into fat and stored in the body, which will make people too obese and lead to various diseases such as hyperlipidemia and diabetes.

Daily requirement: about 2500 kcal per person per day (depending on physical strength). Excess heat will be converted into fat and stored.

Food source: sucrose, grains (such as rice, wheat, corn, barley, oats, sorghum, etc. ), fruits (such as sugar cane, melon, watermelon, banana, grape, etc. ), nuts, vegetables (such as carrots, sweet potatoes and so on. ), etc.

7. Dietary fiber

Cellulose itself is not a nutrient, but it is an indispensable substance for human body. Its function is to remove the garbage from the body.

Function: Nutritional research shows that eating high-fiber food has four advantages: first, improving gastrointestinal function and preventing constipation and intestinal cancer; Second, improving blood glucose response and reducing postprandial blood glucose content are helpful to treat diabetes; The third is to reduce the content of cholesterol in plasma and prevent hyperlipidemia and cardiovascular diseases; The fourth is to control weight and reduce the occurrence of obesity.

Symptoms: constipation, hemorrhoids, duodenal ulcer.

Food sources: vegetables, fruits, cereals, coarse grains, etc.