At the age difference. Each age women have different nutritional needs to. But what todo.
All girls ages 20 and 30.
Life is often filled with turmoil for the young women in this age group often do not eat enough essential nutrients like calcium, folic acid and iron at the same time.Your bones will still grow until age 20 at the end, so to get more calcium will contribute to your risk of osteoporosis. This age also tend to eat breakfast. The food was poor.And may lead to colon in the future.
Calcium
To ensure that You get enough calcium to meet the demand. You have to eat in groups of at least 3 servings of dairy a day. (1 serving = 200 ml milk, yogurt or cheese and 1 cup 30 grams), but if you do not eat dairy foods, it could be something else.
Try: salmon, sardines, spinach, green beans, kale, sesame Brock choline Cantonese almonds.
Fiber.
It keeps your digestive system running smooth. And also involves other processes such as glucose and cholesterol levels. If we do not eat fiber. In addition to constipation. We are also at risk from bowel disease, inflammatory bowel disease, obesity, heart disease, diabetes and some cancers.
Try: Bread wheat and peanut butter (1 tablespoon is enough), apples, pears, boiled potatoes (not peeled) almonds, pop corn without butter or salt Construction Ltd. 's Berry, plum and raisin.
Folic acid.
Is a B vitamin that helps the body produce new cells like skin, hair, nails, etc., for women who plan to become parents. Folic acid is very important. In general, women should receive folic acid, not less than 400 micrograms per day.
Try: Spinach b spanking love rock, choline, cabbage, asparagus, bananas, peaches, breast, liver, kidney, egg yolk, beans, various soy products.
Foods with low sodium.
Avoid foods such as salted snacks, crunchy, crispy French fries, processed meat. Or canned soups are often seasoned salt.
Young age of 40 nutrients, can not live without.
Exercise, and iron is very important. When we are up by then. Now is the time you invest in a healthy body. Eating foods rich in antioxidants can help protect you from heart disease. Al Palmer of disease, cataracts and some cancers.
We have exhausted all the time. The good news is alcohol. (In moderation) will help keep your heart healthy.
Alcohol
National Institute on Alcohol Abuse and alcoholism, said that people who drink alcohol moderately. Are more likely to live longer than people who do not drink or drink heavily also reduces the chance of heart disease. Cholesterol levels and maintain them.
How to drink: I drink 1-2 a day, Drink the boys drink a day Drink 3-4 (1 Drink = 12 oz beer, 5 ounces of wine, pure alcohol such as Japan could swap a shock.required.)
Iron
Are important in the production of hemoglobin. This helps to store and carry oxygen in red blood cells. And to all parts of the body, however, anemia, low iron content of the common in women who are menstruating. It is because of menstruation.Or pregnancy can cause iron deficiency.
Try: red meat, egg yolks, green leafy vegetables, dried fruits (raisin, prune), cereals, iron-fortified formula. (Need to check the label first), scallop shells, oyster shell, chicken, turkey meat, chicken liver.
Antioxidants.
When cells use oxygen to the waste that remains is that free radicals are associated with problems such as heart disease, muscle degeneration, diabetes, cancer and other diseases, the antioxidant is a mineral nutrients and light in chemically different. (such as vitamin E, selenium solutions, at the end CoQ10 glutathione glutathione, etc.) that will protect our cells. Stimulates the immune system, thereby reducing the risk of disease, as has been implied.
Young age of 50 should not be missed.
At this time of high cholesterol. High blood pressure. And diabetes type II. Be found online. With menopausal symptoms. Result in loss of bone mass and the stiffness and pain began. If you do not eat much fatty fish. It's time to think the capsule supplements.
Foods that help lower cholesterol.
When high cholesterol. You may be fat in the arteries. Oxygen delivery to the heart and the brain was less than it should. Thereby increasing the chances of heart disease and stroke in the brain as well.
Try: green leafy vegetables, apples, black beans, avocado, salmon, blueberries, mushrooms, onion, garlic, Walnut.
Soy protein.
Your cholesterol level may be better simply by eating 25 grams of soy per day in a light estrogen in soy. I soy products may reduce menopausal symptoms are.Because it acts like estrogen, with which this young girl is missing.
Try: The fried tofu instead of meat. Soy milk instead of cereal.
Omega-3 fatty acids.
Omega-3 benefits include reducing inflammation within the body. Facilitate blood flow. Reduce the risk of obesity. Lower levels of fat in the blood. If not, then you would have lost my hair, dry skin, constipation is a frequent colds, depression and pain and lack of concentration.
Try: Walnut, fish, herring, mackerel, salmon, flax seeds, sardines, shrimp
Age of 60, it is also clear that if you eat them.
Physical and mental changes. The food must be changed. The body absorbs the nutrients it's less demand for minerals and vitamins, but still the same. (Up), it is essential to eat foods that are beneficial. Do not eat fresh herbs and spices and should be eaten separately, but avoid salt.
Vitamin B-12.
Water-soluble vitamin helps maintain nerve cells. Red blood cells and healthy always. It also needed to make DNA in the cells as well. And even the body will accumulate the vitamin B 12 for many years. But when exposed to vitamin B12 deficiency is found more easily.
Try: scallop roe, liver, oysters, mussels, squid, caviar, fish, crab, lobster, beef, goat cheese and eggs.
Vitamin D.
There are two types of vitamin D. Vitamin D2 is synthesized by plants and synthetic vitamin D 3 that we will come up with against ultraviolet B (UVB), its function is to maintain calcium levels. And phosphorus in the blood to normal. Help build and maintain strong bones. Protect us from osteoporosis. High blood pressure, cancer and immune system of some kind.
Try: eggs, fish, milk, vitamin supplements. And cod liver oil. To see the sun at least 10 minutes is another way to be vitamin D sufficient.
But all this does not mean that the age of 60 will not require food or vitamin D for people aged 20-30 will not, however, if you eat foods that are beneficial. And exercising regularly. Age is just numbers, it might be me.
