Research has found that vitamin a has improved immunity and anti-cancer effects. And it's great for protecting your eyesight. A man's normal daily intake of vitamin a should be 1,000 milligrams, and half a bowl of steamed carrots is four times the vitamin a content. Other foods rich in vitamin a are liver, dairy products, fish, tomatoes, apricots and melons. Experts do not advocate extra vitamin a supplements.

The main function of vitamin a is to convert retinol into retinaldehyde. Ethanol, however, inhibits the formation of retinaldehyde during metabolism, severely affecting the visual circulation and the function of sperm production in men.

Two, vitamin b6

This indispensable nutrient for the human body has a good effect on the enhancement of immunity. Studies have shown that it can also prevent skin and bladder cancer. Vitamin b6 protects the kidneys from stone disease (the incidence of kidney stones is twice as high in men as in women). And it has a therapeutic effect on insomnia. You only need 2 milligrams of vitamin b6 per day about the same amount as 2 large bananas. Men who exercise well consume more vitamin b6 and should therefore take a few extra milligrams. Other foods rich in vitamin b6 are chicken, fish, liver, potatoes and sunflower seeds. Experts advocate a daily intake of no more than 50 milligrams.

Three, vitamin c

The main role of vitamin c is to improve the human immunity, prevent cancer, heart disease, stroke, cataracts, protection of teeth and gums, help the healing of wounds, anti asthma, treatment of disease. In addition, consistently taking vitamin c on time can slow down the aging process. Foods with the highest vitamin c content include cauliflower, green chili peppers, oranges, grape juice, and tomatoes. American experts believe that the optimal amount of vitamin c per person per day should be 200 to 300 milligrams, with a minimum of no less than 60 micrograms. Half a cup of fresh orange juice will 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. Smokers should consume more vitamin c.

Four, vitamin e

Research has shown that vitamin e can lower cholesterol, prevent platelets from clustering in the 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 your daily diet alone, and it is safer to take vitamin e pills.