Studies have found that vitamin A has the functions of improving immunity and resisting cancer. But also good for protecting your eyesight. A man's normal daily intake of vitamin A should be 1000 mg, while the vitamin A content in a half bowl of steamed carrots is four times. Other foods rich in vitamin A are liver, dairy products, fish, tomatoes, apricots and melons. Experts do not advocate taking extra vitamin A supplements.

The main function of vitamin A is to convert retinol into retinaldehyde. However, ethanol can inhibit the formation of retinol during metabolism, which seriously affects the visual circulation and the production function of male sperm.

Second, vitamin b6.

This indispensable nutrient for human body has a good effect on enhancing immunity. Studies have shown that it can also prevent skin cancer and bladder cancer. Vitamin b6 protects the kidneys from lithiasis (the incidence of kidney calculi in men is twice as high as that in women). It also has therapeutic effect on insomnia. You only need 2 milligrams of vitamin b6 every day, which is about equivalent to the content of two large bananas. Men who are good at sports take more vitamin b6, so they should take a few more milligrams. Other foods rich in vitamin b6 are chicken, fish, liver, potatoes and sunflower seeds. Experts advocate that the daily intake should not exceed 50 mg.

Third, vitamin C.

The main function of vitamin C is to improve people's immunity, prevent cancer, heart disease, stroke and cataract, protect teeth and gums, help wounds heal, resist asthma and treat diseases. In addition, taking vitamin C on time can delay the aging process. The foods with the highest vitamin C content are broccoli, green peppers, oranges, grape juice and tomatoes. American experts believe that the optimal dose of vitamin C per person per day should be 200 ~ 300 mg, with a minimum of 60 micrograms. Half a glass of fresh orange juice can meet the minimum amount of vitamin C per person per day. In addition, drinking half a glass of orange juice every day can prevent colds. People who smoke should eat more vitamin C.

Four. tocopherol

Studies have shown that vitamin E can lower cholesterol, prevent platelet aggregation in arteries, improve immunity, remove impurities in the body and prevent cataracts. Foods rich in vitamin E include almonds, peanuts and pecans. It is difficult to get enough vitamin E from daily diet, so it is safer to take vitamin E tablets.