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　　【Calcium】
　　
Calcium is known as the "life element" and needs to be supplemented. After the age of 30, bone density begins to slowly decrease, laying the foundation for bone diseases such as osteoporosis. In addition, calcium deficiency can also cause female A major factor in aging, so calcium supplementation is extremely important for women. Experts recommend that adult women consume at least 1,000 mg of calcium daily. If you are pregnant, breastfeeding or menopause period, the dosage must be increased to 1500 mg. The best sources are dairy products, beans, green vegetables, etc.

【Zinc element】
　　
Zinc keeps your hair's original color, as it is the main component of hair luster. Whether it's black, blonde, brown or red, all rely on zinc to keep it bright and shiny. In addition, zinc also has irreplaceable advantages in promoting physical development, maintaining normal sexual function, and enhancing the body's disease resistance. There are a lot of them in seafood, beans, apples, melon seeds, sesame seeds, and root vegetables. The daily intake is 12 mg.

【Iron element】
　　
Iron is a hematopoietic element in the human body, and women have one more channel to eliminate iron - menstruation, so the amount of iron supplement should be greater than male . The daily intake of iron is 15 mg, which can keep your complexion rosy. The most iron-rich and best-absorbed foods are pig liver, pig blood, and duck blood. Soy products, sesame seeds, mushrooms, fungus, kelp, seaweed, longan, etc. also contain more iron. In addition, consuming iron-fortified soy sauce also has a good iron-supplementing effect.