As you grow old, your body craves for different nutrients, which means, what fuels your body at 20, will not work the same at 40. Nosh on meals that are appropriate for your age and you will never fall for the physical and mental ailment.
In Your 20’s – Salmon
20’s isn’t all fun time, but there are a lot of young-age stress and depression, which women are twice as likely to experience compared to men. But luckily, munching on this nutritious cold-water fish helps in treating depression. Women belonging to this age group suffer from very common life crises and studies show that women falling in the age group of 15 to 35 are the highest victim of depression. Salmon is jam-packed with Omega-3 fatty acids that increase serotonin flow in your body and stabilizes mood. At this age, your life is stressful and busy and you probably do not get time to cook. Pre-cooked Salmon are easily available in the market and you can eat as two servings a week.
In Your 30’s – Spinach & Eggs
30’s are the prime baby-making age. Whether you are pregnant, lactating or even planning to conceive, serve yourself a spinach omelet each morning. Oh yes, you can experiment with the dish, but the basic ingredients should include a good amount of spinach and egg, including yolk and egg white. Both spinach and egg yolk contains a hefty amount of choline, which helps in developing babies’ brain properly. On a regular day, you should intake 425mg of choline every day, but of you are pregnant, choline consumption should be 450mg. Spinach also contains folate, which prevents birth defects. This also helps you when you are lactating. If your diet is not able to fulfill the requirement, you can also ask your doctor to give you some supplement.
In Your 40’s – Broccoli & Lean Beef
Burger lovers at their 40’s are in luck! Lean beef is highly rich in iron and helps in making red blood cells, increases oxygen supply and keeps you more active. Doctors recommend that your daily diet should include 18mg at regular times and 27 mg if you are pregnant. You can also seek iron content from other food items like broccoli, whole grains, shrimps, pumpkin seeds, etc. Broccoli also reduces a risk of breast cancer.
In Your 50’s – Non/Low-fat Yoghurt
You must have heard enough benefits of low-fat yogurt. Let me add another one to it- Estrogen helps retain calcium in your bone, but after menopause, your body starts losing estrogen. As a result, your body starts losing calcium. A quarter cup of low-fat yogurt will add more calcium in your daily diet and will keep the fat level low. To fulfill rest of the requirement of calcium, you can drink low-fat milk, orange juice, and reduced-fat cheese.
In Your 60’s – Beans
Beans of all kinds, for example, lentils, kidney beans, chickpeas, lima beans, pinto beans, soybeans, white beans, etc are highly rich in potassium, which helps lower blood pressure and lowers the risk of heart diseases. Beans are also rich in fiber and help you feel full without eating more. Therefore, you can keep a watch on your weight while eating beans.