6 essential nutrients for women throughout their lives

It is extremely important for the health of the nervous and cardiovascular systems, can improve cognitive ability, and reduce the incidence of heart disease, stroke and cancer. Its most important EPA and DHA, the main food sources are fish and walnuts, etc. Generally, large deep-sea fish are rich in these two ingredients.

How to consume: Unless you eat fish two or three times a week, it is best to supplement with 1 gram of EPA and DHA every day. If you are a vegetarian, you can change to tea and add 100 mg of DHA capsule extracted from seaweed.

2. Vitamin B

This is the most practical of all anti-aging health products. Many people use it to improve their mood, physical strength, concentration, reaction and memory, etc. It will be excreted with body fluids, so the human body is very easy to be deficient. The main food sources are animal liver, yeast, wheat germ and rice bran.

How to consume: Supplement at least 1 to 5 times the RDA (recommended daily intake) every day.

3. Lipoic Acid

It is known as the "universal antioxidant" and is widely used to treat and prevent a variety of diseases, including heart disease and diabetes. It is generally believed to preserve and regenerate vitamins such as vitamins C and E, and to balance blood sugar levels. The main food sources are spinach and meat, but the content is very small.

How to consume: The recommended daily intake is 5 to 20 mg.

4. Ginseng

It can boost vitality, fight cancer, strengthen the immune system, and treat a variety of physiological disorders. Its roots contain several soap-based ingredients that have the function of preventing blood circulation diseases.

How to use: You can take ginseng extract, 100 to 200 mg each time, several times a week. If using powder preparations, the intake should be 500 to 2000 mg for three or four weeks, and then it should be stopped for a few weeks and then restarted.

5. Ginkgo

Research on ginkgo extract mainly comes from Europe, where it is classified as an anti-aging health product. It improves blood circulation, enhances mental function,

How to use: It is recommended to take 120 mg of ginkgo extract supplement every day, which can be taken in 3 doses. It usually takes 1 month for the effect to gradually appear. If and people recommend using both alternately, or taking smaller doses at the same time.

6. Vitamin C

It has been shown to be an extremely effective antioxidant, protecting cells from damage by free radicals, especially in the brain and eyes. In addition, it can inhibit the oxidation in the blood, so it can also effectively prevent heart disease. The main food sources are fruits and vegetables such as citrus and kiwi.

How to use: The recommended daily intake is 200 to 500 mg. If you also supplement with other antioxidants such as lipoic acid or vitamin E, you should take an appropriate dose.

7. Vitamin E

It is a fat-soluble vitamin that has also been shown to be an extremely effective antioxidant. It can protect the unsaturated fatty acids in the cell membrane from being attacked by free radicals, which can cause heart disease and prevent arteriosclerosis.

How to use: The recommended daily intake is 100 mg. Excessive doses may cause bleeding or fatigue.