Each step of the life cycle set a certain goal for us. At a young age we must form our body, making it attractive and hardy.
After a twenty-five year milestone everyone thinks about the heritage. At this stage of life, it is important to take care of fertility.
Having celebrated the fortieth anniversary, it was time to get the floor scales and watch over excess weight, because along with the weight, illnesses also come …
Turning the 50-year-old page of life is important to take care of a healthy diet. A properly selected diet will preserve attractiveness and prevent diseases that endanger our own lives.
Thus, in the course of life we pursue different goals, in the achievement of which certain categories of products help us. Nutritionists believe that, depending on our age, the daily diet should consist of specific nutritional components.
Tell Me How Old You Are And I’ll Tell You What Products You Need
16-25 years old. Building material for “iron” health
At this age, our goal is to give the body as many useful components as possible for growth and formation.
Necessary vitamins and microelements:
Calcium – the use of calcium at this age contributes to the preparation of the body for pregnancy and childbirth.
Greens and vegetables: parsley, kale, spinach, dandelion leaves, celery, Chinese cabbage, broccoli, green beans, Brussels sprouts, pumpkin.
Fruits: apples, bananas, tangerines, grapefruits. Nuts and seeds. Protein is the main building material for physical and mental development. Bean – the best source of vegetable protein, fiber, magnesium, zinc, copper and iron. Meat, eggs, dairy products, poultry, fish, seafood. Nuts and seeds: hazelnuts, peanuts, cashews, almonds, pine nuts, sunflower seeds and pumpkin seeds
Groats: buckwheat, rice, oatmeal.
Vegetables: asparagus, zucchini, potatoes, Brussels sprouts, figs, avocado.
Iron – lack of iron causes lack of attention, weakness, dizziness.
Low-fat meat is an excellent opportunity to get enough iron without getting excess fat.
Seafood: mussels, oysters, shrimps.
Legumes: peas, red beans, soy and lentils.
Spinach, potatoes, carrots, cauliflower.
Fruits and berries: apples, bananas, apricots, peaches, strawberries, blueberries, raspberries
Dried apricots, prunes, walnuts, almonds
Vitamin C – the most important element for the formation of the walls of cells and connective tissues, is indispensable for the health of blood vessels, skin and tendons. Promotes the assimilation of iron and helps the immune system in the fight against infections.
Rose hip, black currant, sea buckthorn, viburnum, mountain ash. Sweet and bitter pepper, spinach, garlic, parsley and dill greens, sorrel. Kiwi, oranges, tangerines, grapefruit. Broccoli, colored, red and Brussels sprouts, kohlrabi
25-40 years old – Romantic age
The ideal age for creating a family and conceiving a child. During this period, your diet should support vital energy and good health, and also meet all the needs for bearing a fetus and the birth of a new person.
Necessary vitamins and microelements:
Vitamin E is a female vitamin that has a beneficial effect on female hormones and the body’s preparation for maternity.
Nuts: almonds, hazelnuts, peanuts, cashews, pistachios.
Sea buckthorn, viburnum. Spinach, sorrel. Dried apricots, prunes. Wheat, oatmeal, barley groats. Squid, salmon.
Zinc – promotes normal growth and development, is necessary for puberty and the continuation of offspring.
Seafood. Nuts, grains, legumes, pumpkin seeds. Red meat. Mushrooms. Garlic, cabbage, asparagus, potatoes, beets, carrots
Apples, pears, plums, cherries.
Selenium – is necessary for both women’s and men’s health. Important for the strong half, as it participates in the biosynthesis of the main male hormone testosterone and normalization of the genital organs. And for the perfect half – a lack of selenium can lead to serious hormonal disorders.
Beef liver. Corn, rice, barley, wheat. Beans, lentils, peas. Pistachios, peanuts, walnuts, almonds. Broccoli, onion, garlic.
Vitamin B9 plays a crucial role in pregnancy. Prevents premature birth and birth of premature babies, helps to overcome postpartum depression.
Citrus fruits: grapefruit. Legumes, green leafy vegetables, beets, pumpkin. Wheaten sprouts, bran, buckwheat and oatmeal
Bananas, melon, apricots, dates. Poultry, eggs, dairy products, a fish, nuts, mushrooms.
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40-50 years old – 4 major micro elements for women after 40 years
At this age it is important to maintain health and beauty, the skin begins to lose elasticity and moisture due to exposure to sunlight and free radicals.
Necessary vitamins and micro elements:
Vitamin H (biotin) – restores the intestinal microbiota. No cosmetic procedure will make us more beautiful than a viable intestinal flora. The beauty of our hair, skin and nails depends on it.
Beef liver and kidneys, chicken meat and egg yolks, cheese.
Tomatoes, soybeans, rice bran, white mushroom, red, orange and yellow fruits and vegetables..
Selenium – stimulates immunity and prevents the violation of cardiac activity, is necessary for normal thyroid function and harmonious work of the nervous system.
Garlic. White mushroom, butter. Red meat. Cereals and legumes: beans, buckwheat, peas, oats, millet, beans, lentils.
Seeds and nuts: peanuts, cashews, coconut, sesame seeds, poppy seeds, pumpkin seeds and sunflower seeds
Anthocyanins – strengthen the walls of the capillaries, restore the outflow of intraocular fluid and pressure in the eyeball. People who regularly eat anthocyanin-rich foods keep good eyesight. Their eyes easily tolerate a high load and can cope well with fatigue. These substances are not formed in the human body and therefore must be supplied with food.
Blackberries, blueberries, cranberries. Cherry, plum, strawberry, red grapes, pomegranate. Bananas, eggplant, red cabbage.
Catechins – prevent serious changes in metabolism, reduce oxidative stress, increase the density of bone tissue, reduce fat mass.
White, green and black tea.
Fruits: apples, plums, peaches, cherries, apricots, quince. Berries: grapes, gooseberries, raspberries, blackberries, strawberries, currants. Carrots, broccoli, spinach.
If you are a little over 50 …
The goal at this age is to protect oneself from cardiovascular diseases and osteoporosis, preserve sight and speed of thinking, reduce fatigue and chronic fatigue.
Necessary vitamins and microelements:
Omega-3 fatty acids – prevention of cardiovascular diseases.
Walnut – lowering the level of cholesterol in the blood.
Flaxseed – treatment of various diseases of the stomach and intestines.
Vegetable oil (walnut, sesame, olive).
Fish fatty and bold grades – regulation of the level of cholesterol and sugar in the blood.
Complex carbohydrates – fill with energy and improve metabolism.
Whole-grain cereals – provide energy, not adding extra inches in the waist!
Bean cultures (beans, peas, lentils) – improve the intestinal microflora.
Zinc – an essential element for the health of the immune system, helps the body to recover faster and renew.
Low-fat beef – increases hemoglobin and strengthens blood vessels. Beef liver – prevention of thrombosis.
Pine nuts – lowering blood pressure and increased acidity.
Buckwheat – stimulates blood, increases endurance and the body’s resistance to many diseases.
Antioxidants – strengthen the body and make it resistant to diseases.
Spinach – contains antioxidants, iron and folic acid, which are necessary for healthy bones, normal blood clotting and good memory.
Legumes – help regulate blood glucose and lower cholesterol.
Magnesium – plays an important role in building strong bones and teeth, normalizing blood pressure.
Seeds and nuts – strengthen immunity, contribute to a rapid recovery of forces.
Fruits – quickly satisfy hunger and saturate blood with easily digestible fructose.
Whole grains – improve the work of the intestines.
Vegetables – favorably affect sleep, endocrine and nervous systems.
Seafood – reduce the risk of cancer, improve brain function, strengthen the walls of blood vessels and reduce the level of harmful cholesterol in the blood.
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