The most useful food for all ages
Healthy nutrition is important at any age, but the necessary nutrients may vary, depending on how old you are. Here you will find a healthy eating guide age, starting from 20 years and up to 60-and older.
Why: During this period, actively growing and forming the skeleton, so it is important to eat foods rich in calcium, the bones were strong.
Where many more calcium: It is found in other dairy products such as milk and cheese. Good sources of calcium include tofu, salmon and greens.
Why: Their yolks are rich in vitamin D, which helps the intestines absorb all the calcium you get from food.
Where else: Sardines and canned tuna will provide you with the required amount of this vitamin.
In the 30-39 years
Why: do not usually suffer from arthritis at a young age, but the damage to the joints, which can lead to the disease, is most often observed after 30-and. Sunflower seeds are rich in beneficial omega-3 fatty acids, which can minimize the progression of the disease, they lubricate joints and reduce inflammation.
Where else: Mineral acids lot of nuts, flax seeds, and of course in fish such as mackerel and anchovies.
Why: There's a lot of folic acid, which is especially useful for pregnant women or for those who only plan to have children. Where else: Folic acid is found in beans, leafy greens, avocados and nuts.
Why: Usually after 40-slows down the process of metabolism in the body. And then you start to gain weight, there is a "tummy". Lentils are rich in fiber, which can help you manage your weight. In addition, the food rich in fiber, provides a feeling of fullness.
Where else: Watermelons, apples and pears are an excellent source of fiber and whole-grain pasta, popcorn, beans and vegetables, such as peas and broccoli.
Grilled chicken breast
Why: After 40-you have been paying attention to blood sugar levels, because it increases the risk of diabetes in this age. Useful protein helps to reduce this risk. He also opposes the changes occurring in the structure of the body at this age, when the muscle mass decreases, whereas fat mass increases.
Where else: A useful "lean" protein found in lean ground beef, lean pork tenderloin, and if you do not eat meat, you will approach the Greek yogurt or eggs.
Why: In a high content of omega-3 fatty acids. If, after the 30-and these fats are good for your joints, after the 40-minute, they can be just as important for your mental condition. They help get rid of depression.
Where else: As you already know, the omega-3 fatty acids found in fatty fish varieties and seeds. They are also rich in spinach, tofu and white beans.
Why: After 50-and reduced bone density, the risk of osteoporosis appears. That's why you need an additional 200 mg of calcium per day, which is a lot, for example, in the curd. It is better to have this natural product, you take calcium supplements, which contribute to the accumulation of plaque on artery walls, thereby increasing the risk of heart attacks.
Where else: Usually a lot of calcium in all dairy products, as well as white kidney beans, black-eyed peas and algae.
Why: After 55 years in women and increases the risk of heart disease. Partly because after menopause decreased estrogen levels, which help protect the body. Eating fatty salmon reduces the risk of serious cardiovascular disease. Fiber is also important, ie. To. It helps to lower cholesterol.
Where else: Olive oil, nuts, seeds and other products (see above) are rich in beneficial fats.
In the 60 years and over
Why: In a high content of vitamin B12. Lack of vitamin B12 can lead to dementia.
Where else: Rainbow trout and sockeye salmon, as well as milk, yogurt and eggs provide you with this vitamin.