Children and boys
They should eat a balanced diet containing a variety of goodies such as eggs, milk, spinach, lettuce and greens. Foods rich in calcium, iron and vitamins are very important during growth. They must stay away from processed meals as they have no health benefits and can lead to obesity and other health problems.
Don’t skip meals and eat recklessly because you’re young, instead make an investment in your body and nutrition.
If you don’t eat meals containing vitamin D, calcium, and magnesium, it could lead to osteoporosis later in life. Women are more at risk because they have smaller bones and lose estrogen as they get older.
- Banana: The 20s and 30s are full of unnerving anxiety. The vitamins, magnesium and vitamin B6 in bananas can help you cope with anxiety.
- Spinach: Eat spinach for the magnesium, vitamin K, iron and B vitamins, all of which are good for your bones.
- Dried Apricots: Without causing a blood sugar spike, they help your sweet tooth. Plus, they contain folic acid, calcium, iron, and bone-building phosphorus.
- Brown rice is high in fiber and includes an amino acid that your body turns into the relaxant brain chemical GABA that calms agitated nerves.
- Eggs are an excellent source of vitamin D, which is essential for bone health, and choline, which supports liver function. These nutrients also increase the production of serotonin, the “feel-good” hormone that can improve your mood and reduce your risk of depression.
By the time you’re in your 40s, your metabolism slows down and your hormones may be out of balance. Eat to maintain your iron and energy levels.
Whole grains like brown rice don’t cause an insulin spike like wheat does, they control blood sugar levels and reduce cravings for carbs and sugar.
2. Oranges contain vitamin C, which enhances immunity, facilitates iron absorption, and promotes collagen production for glowing skin.
3. Soy and its products and legume seeds (lentils, beans, peas) are the richest sources of isoflavones. Isoflavones mimic estrogen and support hormone balance.
4. The indoles present in cabbage, cauliflower and broccoli help balance estrogen levels and reduce breast pain, mood swings and sugar cravings. This is especially important for women who are going through pre-menopause.
5. Red Meat: Heme iron, which is the most easily absorbed type of iron, is found in red meat such as beef, lamb and pork.
Don’t drink a lot of alcohol at this age. Drink two glasses of alcohol a day for women and three glasses for men, and try to go two days in a row without drinking every week.
When you’re 50, make sure your heart is healthy. Check your cholesterol levels and check your blood pressure regularly.
- Flaxseed and beets: One tablespoon a day of this of the highest plant sources of omega-3 fatty acids reduces cholesterol. Grind them before eating to increase the strength of your muscles, decrease blood pressure and supply folic acid.
- Eat fatty fish such as salmon, mackerel, sardines and trout as they contain Omega-3 fatty acids and lower cholesterol and prevent heart disease. With bones, canned varieties are just as tasty and a great source of calcium.
- Garlic enhances immunity and keeps arteries clear due to its antiviral, antibacterial and anti-blood clotting qualities.
- Oats stabilize blood sugar levels and their fiber content helps you feel full longer.
- Yogurt and other fermented foods keep your gut and immune system strong
Avoid taking nonfat milk to control your weight. According to recent research, it is no healthier than whole milk, which aids in the absorption of essential fat-soluble vitamins such as A and D.
At this stage, you need to protect your joints, physical and mental health through your food choice.
- Incorporate fish and other seafood into your diet, especially cold-water fatty fish such as salmon, mackerel, tuna, herring and sardines, as they are high in omega-3s. These essential fatty acids not only help relieve joint pain and fight dementia, but they also fight depression. They also provide vitamin B12, which is essential for mental and physical performance.
- Blueberries: Polyphenols, which improve circulation and brain function and may help lower blood pressure after menopause, are abundant in blueberries.
- Avocados contain monounsaturated fats that help control cholesterol and fight cancer, heart disease and the signs of aging. They also contain the antioxidant glutathione, which improves liver efficiency.
- Walnuts are essential for brain and nerve function. All nuts contain valuable minerals, including selenium, magnesium, iron and zinc.
- Cabbage contains protective antioxidants lutein and zeaxanthin, which reduce the risk of age-related eye degeneration and cataracts.
Reduce your salt intake. Our taste buds lose sensitivity as we age, so be careful not to oversalt your food – this can raise blood pressure and aggravate bone loss, use herbs and spices instead.
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