Choose foods by age: Do you know the standards?

Choosing food according to age seems to be easy for each person. However, each age has different developments and improvements. Not everyone knows these things. Therefore, in this article, based on your age to find the best food groups for you.

Nutrition is always closely related to the health and development of the body. So, choosing foods according to your age as suggested below can help you get the nutrients you need at each stage of your life and stay healthy for a long time.

Choose food according to age 20

1. Protein

When you want to choose food according to the age of 20, you should first pay attention to protein. There are countless protein-rich foods from meat to fish to tofu to give you the daily dose you need.

In your 20s, you often stay up late and indulge in more things, easily leading to inadequate rest. Therefore, protein will help you replenish energy, improve health, and develop more physically.

2. Complex carbs

Along with protein, carbs are also among the essential substances that the body needs. Especially teenagers in their 20s should supplement with healthy carbs so that the body can get used to and develop better, creating a healthy physical premise later on.

Complex carbs like whole grains, sweet potatoes, quinoa, and brown rice are helpful in maintaining energy and are good for the heart.

3. Nuts and seeds

A woman’s metabolic rate begins to slow down 2 to 4% every decade, even in her 20s, but focusing on supplementing and improving as soon as possible will be better for the body.

The best way is to get more vitamins and minerals with nuts and seeds. They contain most of the essential nutrients for general health including protein, phytonutrients, healthy fats and antioxidants.

seeds and nuts

Nuts and seeds provide many essential nutrients

4. Foods rich in calcium

Your 20s are the time when you invest in your health and they will directly affect your health 30 years from now.

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The body still builds bones until the age of 25, so to maintain an effective physique and develop strong bones, you need to prevent osteoporosis now until you are older.

Foods rich in calcium include sesame seeds, green leafy vegetables, oranges, broccoli and calcium-fortified foods like cereals and breads.

5. Food that balances hormones

Your skin can be affected by being active, staying up late or being outdoors often.

Adding hormone-balanced foods like yogurt, blueberries, walnuts, and oats can help keep your skin glowing and prevent breakouts.

6. Food to purify the liver

Alcoholic beverages put a great deal of pressure on liver function.

You should add foods that are good for the liver such as lemon juice, garlic and onions to purify the liver, remove toxins from the body for long-term health.

7. Iron

Women at this age often suffer from iron deficiency, especially during menstruation or pregnancy.

Iron helps healthy red blood cells, iron deficiency will easily cause anemia and fatigue. The recommended daily iron intake for men is 8mg and women is 18mg.

You can choose iron-rich foods like beans, eggs, liver, red meat, poultry, salmon, oysters, almonds, tofu, and whole grains.

Choose food according to age 30

1. Bone broth

Maintaining and strengthening the health foundation built in previous years is the standard for choosing foods in your 30s.

chicken broth

Bone broth has many nutrients that are good for the age of three weeks

Among them, bone broth is considered an effective food, capable of supporting the digestive system, immunity, supplementing collagen, improving joint health and reducing cellulite.

2. Superfoods

The 30s have entered adulthood with more responsibilities, including work and family. Therefore, choosing superfoods is essential for you to maintain mental health.

Olive oil, coconut oil, salmon, blueberries, turmeric, eggs, walnuts, etc. are all super foods rich in polyphenols, the best brain-protecting antioxidants.

3. Cabbage

Kale is low in calories, which is extremely suitable for weight loss in this age group. They also help maintain healthy blood pressure, improve digestion and are rich in folate, which is great for pregnant and lactating women.

4. Antioxidants

30 is already the age when signs of aging such as wrinkles or gray hair begin to appear. To slow down this natural aging process, you should add antioxidants to your body.

Foods rich in antioxidants include berries, colorful vegetables, and green leafy vegetables.

5. Fatty fish and eggs

After the age of 30, men will lose 1% of their testosterone each year. Therefore, adding fatty fish and eggs, which are rich in vitamin D and healthy fats, will help boost testosterone hormone effectively.

6. Folic Acid

Iron and folic acid are extremely important if you are pregnant. You can eat low-sugar cereals or some green vegetables to get essential antioxidants at the same time.

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foods rich in folic acid

Foods rich in folic acid are essential for pregnant women

7. Low-fat milk

The body starts to lose bone mass after age 35, so getting enough calcium is essential.

You can choose products like low-fat milk, yogurt, and reduced-fat cheese to add calcium without consuming too much fat.

8. Rainbow vegetables

You will gradually begin to feel a decline in metabolism in your 30s, and your fat storage and cortisol levels will increase, making you more susceptible to stress.

Eat fruits and vegetables of different colors to get all the vitamins and minerals that are good for your health, and combine with meditation and yoga to maintain a better body and mind.

9. Vitamin E

Vitamin E supports fertility in both men and women, regulates menstruation and reduces the risk of miscarriage. You can supplement vitamins with foods such as pine nuts, avocados, almonds, broccoli, papaya …

Choose food according to age 40

1. Fermented foods

Your forties is when digestive problems can start to appear, especially if you often eat processed foods.

Therefore, when choosing foods according to the age of 40, you should prioritize fermented foods such as yogurt, kefir mushrooms, kimchi, kombucha tea… Fermented foods contain beneficial bacteria, which help balance the intestinal flora. for the digestive system to work properly.

2. Phytoestrogen-rich foods

The hormone estrogen decreases as you age, so you should eat more foods rich in natural phytoestrogens (plant estrogens) like soybeans and cruciferous vegetables, which help balance hormones as you get older.

phytoestrogen-rich foods

The foods that provide plant-based estrogen are very good for women in their 40s

3. Fruits and vegetables

You need plenty of antioxidants to prevent aging and increase skin elasticity as you enter your 40s.

In general, eating colorful fruits and vegetables will help you absorb a variety of nutrients, but the brighter the vegetables, the more antioxidants they will contain, such as oranges, carrots, and strawberries. , Chili…

4. Foods that are good for the heart

Protecting heart health is essential at any age, but starting at age 40, the risk increases many times over.

Include heart-healthy foods like garlic, onions, leeks, turmeric, olives, flaxseed oil, and leafy greens.

5. Whole grains

As you age, your metabolism slows down, so it’s hard for you to control your weight if you don’t pay attention to your diet.

Eat whole grains like brown rice, oats to improve blood pressure and cholesterol, combined with exercise to build muscle mass, helping you burn calories effectively.

6. Omega-3

Supplementing with omega-3s from oily fish, fatty fish, nuts, etc. will help you control inflammation from the cellular level to the joints. Use 3 – 5g of liquid fish oil per day to reduce inflammation.

7. Artichoke

Artichoke is rich in fiber and many nutrients that have the effect of purifying and protecting the liver, regenerating the decanted tissue, removing toxins and mildly diuretic for the kidneys.

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Artichoke is especially beneficial in purifying and protecting the liver

Artichoke is especially beneficial in purifying and protecting the liver

8. Seaweed and sunflower seeds

Iodine-rich seaweed, sunflower seeds rich in vitamin E, folate, selenium and magnesium are not only good for thyroid function but also beneficial for heart and brain health.

9. Coconut

Coconut is rich in fiber, which helps fight Candida Albicans, fungal viruses and bacteria. In addition, the fatty acids in coconut can enhance brain function. Therefore, they are also a great choice when you want to choose foods according to the age of 40.

The best foods for 50s and older

1. Vegetables rich in fiber

At this age, the female body often falls into menopause, requiring a higher need for calcium and hormone balance.

Therefore, you need to add foods rich in fiber such as vegetables, broccoli … to stabilize leptin levels. They also provide many vitamins and minerals that help stabilize blood sugar and insulin.

2. Turmeric

Turmeric is a suitable food for many ages, especially the fifties because they are very anti-inflammatory, can reduce the risk of Alzheimer’s disease, cancer and diabetes.

3. Zinc

Foods rich in zinc such as cashews, oysters, crabs, lobsters, etc. will help balance hormones more easily for adults.

4. Vegetable Protein

Animal proteins may slow metabolism, but they are important for health and longevity.

choose food according to age vegetable protein

Plant-based protein is good for metabolism but not many provide complete protein

Therefore, reducing animal protein and increasing plant protein such as whole grains or legumes, green leafy vegetables is a great choice with many essential nutrients.

5. Vitamin B group

Supplementing with foods rich in B vitamins can provide both antioxidants, calcium, and vitamin D to help maintain health.

For example, foods rich in vitamin B6 like bananas, potatoes, and pomegranates help prevent heart disease. Foods rich in vitamin B12 like eggs, fish and chicken will benefit the nervous system.

6. Eggs

Eggs are a great source of protein and are a low-calorie food that helps build muscle and maintain a healthy weight for adults.

In addition, eggs are also rich in choline and omega-3 that support metabolism and nerve function, and the antioxidants lutein and zeaxanthin are good for the eyes.

7. Basil

Basil is rich in vitamin K, which supports bone health. Supplementing with vitamin K will help you reduce the risk of atherosclerosis, osteoporosis, diabetes and cancer.

How to have convenient and healthy meals?

Among the nutritious foods, eggs are one of the easiest ingredients to prepare and combine with other dishes. You can use eggs as a very good source of protein to gain muscle.

  • Hard-boiled eggs: Separate the yolks, mix them with mayonnaise and add the mixture to the whites to create a non-boring boiled egg, very suitable for light meals. Sliced ​​boiled egg mixed with salad is also an idea to make the usual salad more attractive.
  • Fried eggs: Sliced ​​fried eggs can replace pasta to create spaghetti for those who want to cut down on starch intake.
  • Salted Eggs: Shredded salted egg yolks mixed with rice or noodles are also a way to have a quick meal. However, it should not be abused because the salt content in this dish is quite high.

Reference source

33 Healthiest Foods to Eat in Every Decade of Your Life. Access date: September 25, 2020

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