Men will be aging after the age of 30, and often have sub-health conditions such as poor sleep and emotional instability. In order to resist collective aging, male friends not only strengthen exercise at ordinary times, but also delay aging through food, which is related to men's diet. So, what nutrition does a man need to supplement when he is 30 years old?

1, vitamin B6 supplementation: Vitamin B6 helps to improve human immunity and prevent skin cancer and kidney calculi. It can also decompose homocysteine, which is one of the risk factors of stroke. Men need 2 mg of vitamin B6 every day, which is equivalent to the content of two large bananas. Foods containing more vitamin B6 include chicken, liver, potatoes and pears.

2, vitamin E should be rich: vitamin E has the effect of delaying aging and avoiding recession. At the same time, vitamin E is an antioxidant, which can prevent free radicals from damaging blood vessel walls, thus preventing atherosclerosis and coronary heart disease. Rice germ, egg yolk, nuts, vegetable oil, chicken, peanuts and sesame all contain vitamin E. Middle-aged people should not be afraid to eat egg yolk. An egg a day does more good than harm.

3, stable mood calcium: calcium is an important element in the human body, it is not only the main component of bones and teeth, but also has the effect of stabilizing emotions. People with bad temper should eat more dairy products, such as milk, yogurt, cheese, dried fish, bone soup and other calcium-containing foods.

4. protein should be moderate: It is fashionable for men to pursue muscular development and eat more high-protein food. In fact, except for men who are engaged in bodybuilding, most people don't need to add too much protein. Especially when you are tired, don't eat chicken, fish, meat, eggs, etc. Because acidic substances accumulate in the human body at this time, meat food is acidic, which will aggravate fatigue. On the contrary, alkaline foods such as fresh vegetables and aquatic products can make the body recover quickly.