Balanced nutrition is the guarantee of health at any age
Eating healthy and balanced meals is important at any age, but as you grow older, your body undergoes a number of changes, so certain nutrients begin to play a more important role for your overall condition.
The next decade brings with it a new set of problems for your body. Your body is subject to a tendency to increase in weight, from pregnancy and serious workloads to menopause, so it is very important to be sure that you consume the necessary nutrients in the diet to maintain the health of your body.
Experts told us what disorders your body is exposed in every age period and what products are best used to support it.
When to you 30
A diet for women over 30 should include a large number of vegetables, useful fats and iron for the prevention of anemia.
Career, social life, children are all potential consumers of your energy. Therefore, as well as a full-fledged sleep, you need a balanced diet at this age that will satisfy your energy needs. Minimize the consumption of starchy carbohydrates and sugars, and focus on proteins, healthy fats and more vegetables. These foods are nutritious and that they will provide a consistent and sustained release of energy
If you are pregnant or just planning to have a baby, make sure that your diet contains enough folic acid in its natural form. A good course of pregnancy will be provided by multivitamins with an additional content of docosahexaenoic acid (DHA) and vitamin D.
We eat to provide a high level of energy: greens or organic red meat, green leafy vegetables, nuts, seeds, legumes.
When to you 40
Women over 40 should exclude refined sugar from their diet and replace it with more stable sources of carbohydrates, such as quinoa, oats or sweet potatoes.
In most cases, the weight begins to grow after just 40, so it is very important to be attentive to the sugar you consume and the refined starchy carbohydrates. In addition, in this decade you are more inclined to problems with high blood pressure, which means - you need to control the rate of salt intake.
We eat antioxidants: bright fruits and vegetables, green tea.
When you are 50
The best diet for women over 50 is this one that maintains healthy bones.
Estrogen will help protect bones as their natural state deteriorates. Therefore, in 50 it is more important than ever to provide the optimal level of nutrients needed to maintain bones. Your food should be rich in calcium, magnesium, vitamin D, vitamin K and boron. Also, make sure that you get enough, but not too much, protein to maintain bone health and restore muscle.
At this age, you may experience problems with the intestines and digestive system, which can no longer function as effectively as before.
We eat for the health of the intestines: artichokes, green vegetables, high-quality additives of prebiotics.
When you are 60
In 60 years your body is already more difficult to absorb vitamins and minerals, you need less calories, which is associated with a decrease in physical activity.
During these years, your immune system becomes weaker, which means you need to increase zinc intake. Good sources of zinc - meat, dairy products, whole grains and legumes.
The best diet for women over 60 should contain a high level of vitamin D, which can be found in eggs, fatty fish or in cod liver.