Nutritionists have conducted a number of studies and concluded that age affects women’s nutritional needs. The general principles of nutrition do not change throughout life, but some nutrients can help you feel younger and stronger.
What should those who are 20 and older eat?
Healthy eating is not among the priorities of many young people. Young women want to have successful careers and be wealthy. Every day is full of emotions, and they have no time to think about proper nutrition. Nevertheless, this must be done to avoid many problems in the future. At this age, it is important to take care of bone health. Strong bones mean no osteoporosis in adulthood. Priority should be given to calcium, vitamins D and K. All of these can be found in dairy products (milk, yogurt, cheese), green leafy vegetables, egg yolks, and salmon.
You should also think about the amount of fiber you need: whole grain or oatmeal with fruit for breakfast will help provide your body with the necessary amount of fiber and essential vitamins. Whole-grain cereals, bread, and pastries, complemented by dishes made from vegetables and fruits, will satiate well and have a positive effect on the intestines.
Normal functioning of the nervous and reproductive systems, endocrine glands, and thus efficiency, stress resistance, and fertility are impossible without adequate intake of fats and protein. Olive oil, avocados, small amounts of butter, fatty fish, poultry, lean pork, and beef will meet the needs for these important macronutrients.
When experimenting with nutrition, it should be borne in mind that sex hormones, glucocorticoids, which are key in stress reactions, are formed from cholesterol, so it is not recommended to exclude animal products from the diet of young people.
What does a young woman’s body need after 30?
The principle of nutrition is the same as for young ladies. But women who are planning to have children should make sure that their food before and after conception is as varied and rich in vitamins and minerals as possible. Both mom and baby need calcium. Cottage cheese and dairy products are a must. Also, don’t forget about magnesium, which is abundant in spinach, pumpkin seeds, yogurt or kefir, almonds, beans, avocados, sesame seeds, mint, watermelon, pine nuts, Brazil nuts, cocoa, sunflower seeds, dill, basil, broccoli, flax seeds, green onions, salmon, coriander, and goat cheese. Green leafy vegetables and feijoa are good sources of folic acid. The diet of a young/working/successful mom should include dried fruits as an ambulance in case of severe hunger, or just as a healthy snack that will bring you back to the positive.
The skin will thank you for sufficient fluid intake (water, green tea, compote).
At this age, it is important to enrich the diet with antioxidants that neutralize free radicals, thus preventing the development of chronic diseases, reducing the risk of cancer, and slowing down aging. Therefore, you need to eat bright fruits (apples, peaches) and vegetables (carrots, pumpkin, broccoli, lentils, tomatoes), berries (blackberries, blueberries, blueberries, strawberries).
What does the female body want after 40?
During this period, women often suffer from physical inactivity. In addition, the rate of metabolic processes often decreases. Excess weight is here to stay. To experience all the subtleties and joys of this age, you need to practice regular physical activity and eat healthy foods rich in antioxidants and dietary fiber. Being overweight in middle age is a risk factor for cardiovascular disease, type 2 diabetes, and non-alcoholic fatty liver disease. To reduce these risks, you should reduce your salt and sugar intake.
It will not be superfluous to exclude alcohol from the diet. Experts allow only dry wine in moderation.
It is important to ensure that you have enough iron in your body. It is necessary to strengthen the immune system. Liver and lean meat are the best source of iron and are recommended to be consumed 2 times a week. If you don’t eat meat, eat oatmeal for breakfast and plenty of vegetables such as beets, spinach, green beans, asparagus, and broccoli.
What does a woman over 50 need?
In this age group, health problems are more common. High blood pressure, diabetes, and high cholesterol are the most common ailments. You need to follow a low-fat diet that includes lots of fruits and vegetables. At this age, you need to take care of a sufficient amount of calcium. Menopause sets in, bones become fragile, and there is a risk of osteoporosis. Therefore, you need to consume more dairy products. The body should have a sufficient amount of Omega-3, so you need to eat fatty fish or flaxseed oil (season salads with it).
Women with chronic inflammatory diseases may need to adjust the amount of protein in their diet. In addition to certain nutritional rules, you need to exercise: brisk walking, yoga, jogging, and at least – moving more.
What do women over 60 lack?
During this period, the body absorbs vitamins and minerals less well. Frequent use of medications impairs the absorption of nutrients. For example, iron, calcium, potassium, vitamins B6, B12, and folic acid are absorbed worse, and the need for these vitamins increases accordingly. Therefore, you need to eat foods that can enrich your body with these vitamins and minerals.
People at this age lack vitamin D, so doctors recommend walking outside more often on sunny days, or taking it additionally according to recommendations. It is important to maintain the normal state of intestinal microflora and intestinal motility, both for digestion and immune system functioning and for the prevention of colon cancer. Sour-milk products, pectin-rich apples, and wholemeal flour products will help with this.