For people who always stay up at night, the first thing they think of is to drink a cup of coffee or tea to make themselves refreshed. Nutritionists point out that caffeine really can elevate people's spirits. However, researches also find out that, caffeine is not necessarily effective in enhancing the work efficiency, even if it is useful, it can only maintain a short time.

Although caffeine can make people refreshed, it will consume B vitamins in human body, which has something to do with the coordination of nerve and muscle. People who lack of B vitamins are easier to be tired. So they are more likely to form a vicious cycle, developing a habit of drinking excessive tea and coffee. With time going on, their drinking amount required is increasing gradually, however, the effect is getting worse and worse.

When staying up all night, some people may think that eating sweet food can supplement energies. However, sweet food is also a taboo food for them. Although sweet food contains high calorie and sugar, which can make people excited to some extent, however, it will consume B vitamins, resulting in adverse effects. What's more, it can also easily lead to obesity.

On the whole, the health care of staying up late still depends on daily diets. Generally speaking, people must take in six balanced categories of food. But if you are going to stay up late, you can eat much food rich in B vitamins. This is absolutely very necessary. There are many members of B vitamins, including folic acid, niacin, vitamin B6, vitamin B12. They not only involve in metabolism process, but also can provide energy and protect the nerve cells. What's more, they are also helpful to stabilize nerves and eliminate anxiety.

Dark green leafy vegetables and legumes are rich in folate, which can help the cells repair themselves, prevent infection and anemia. Liver, fish, whole grains, beans, fruits and vegetables contain vitamin B6 or niacin, which can maintain the skin health and slow the aging process. As for vitamin B12, which has a relationship with the memory and attention, it can be obtained from red meat, milk and cheese.

In a word, if you are going to stay up all night, it is better to eat more vegetables and fruits at dinner. It will be helpful to your health.