1, more vitamins

Must be a balanced intake of six major food groups, dinner, eat more food rich in vitamin B complex, including folic acid, niacin, vitamin B6, vitamin B12 and so on. Dark green leafy vegetables and legumes, are rich in folates, help cell repair, prevention of infection and anemia; liver, fish, whole grains, soy foods, fruits and vegetables have vitamin B6 or niacin, can maintain skin health, slow aging; as for the memory, attention related to vitamin B12, eaten in red meat, milk, cheese.

2, pay attention to supplement vitamin A

Night shift work can easily lead to visual fatigue, vitamin A is involved in the regulation of retinal photoreceptors - an important component of the synthesis of retinal retinal retinal red quality, can improve the eyes of the dim light of the adaptive capacity to prevent accidents at work is beneficial.

3, to ensure that enough high-quality protein

After working night shifts, many people lose their appetite, which affects the supply of nutrients for a long time. So every day to ensure that there is enough high-quality protein, inorganic salt and vitamin intake. Appropriate intake of milk, eggs, fish, lean meat, pork liver, soybeans and their products, eat more vegetables, fruits, and less pure sugar and foods high in fat.

4, eat more fruit

Often stay up late to eat some fruit or better, you can do some DIY juice. For example, these following collocation: apple, carrot spinach; banana, papaya, yogurt; kiwi, orange, lemon; cucumber, soy milk, mint; grapefruit, grapes.

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Expanded Information

Harmful Effects of Staying Up Late for Women

1, the skin state is getting worse and worse, it is said that women have to rely on sleep to raise, a lot of women if they lose enough sleep, this skin state will also be very poor. The best time to maintain the skin is 10 p.m. to 2 p.m., if this time does not have a good sleep, then the body's endocrine and nervous system will suffer damage, the skin will become worse and worse, women stay up all night the bad first damage is the skin.

2, vision deterioration many people know that long-term late night will appear "panda eyes", but it is not just a black eye so simple, the eyes are in a state of labor, the eyes do not get enough rest, vision will become weak, dry and so on, but also prone to dry eye and so on. Eyes too tired easily induced retinitis, blurred vision and other problems, to solve these problems. Then we are bound to reduce the opportunity to stay up late.

3, low immunity after staying up late, many people feel mentally unstable, it is easy to fatigue situation busy this is because the body organs do not get due rest, long-term, the body's immunity will be greatly reduced. If the people themselves have low immunity, this time many diseases will also take advantage of the situation.

4, memory is getting worse and worse human sympathetic nerve rest time is at night, in the daytime in the state of excitement, if you stay up all night, the sympathetic nerve is in the state of nervous excitement. So during the daytime, the sympathetic nerve is difficult to be in a state of excitement, which will appear memory loss, poor concentration, headaches and so on.

5, easy to fire, many girls should have found such a problem, wait until after the all-nighter, face from time to time some pimples. The reason for this situation is that, because of the people who stay up late, the body is in a long-term load work, it is easy to appear functional disorders, which is the symptom of fire.

Reference/baike.baidu.com/item/%E7%86%AC%E5%A4%9C/2802#4 "target="_blank "title="Baidu Wikipedia - Staying Up Late">Baidu Wikipedia - Staying Up Late