Food for women From 20 to 30 years

The needs of our bodies change over the years – as our lives change. Nutrition should not be left behind – because the body has different requirements at different times in our lives that we need to consider.

From the carefree twenty-one, when everything is somewhat different, to those over 50, when time is more and more felt, the only thing that remains the same is the desire to give the body the best.

Look and which are the best foods for women according to different age groups and the specific needs of the body.

From 20 to 30 years

These are the years in which you most juggle between loads of intermittent tasks and entertainment. To prove yourself at work, go out with friends, travel, create a family, have children – take with a handful of everything that life has to offer …

It is not an easy job and certainly – it can be quite tiring. For this purpose, high amounts of protein are needed to fill the body with strength.

Iron also works in this direction, and if your cycle is abundant, it is quite possible that you have a mineral deficiency. If you think about getting pregnant, it is important to take enough folate too.

This is also the period when the body stores the most calcium in the bones – after 40, the amount will slowly start to decrease, so it is good to take care of achieving high bone density in these years.

The best foods for women between 20 and 30 years old

• protein and whole grains that provide stamina and a longer sense of satiety;
• yoghurt that provides calcium and vitamin D;
• greasy fish such as salmon, mackerel and trout , rich in beneficial fats, caring for heart health and reducing the risk of cardiovascular disease at a later age;
• oranges rich in vitamin C, which helps build collagen and iron uptake;
• bananas that are rich in magnesium and will help with premenstrual syndrome;
• spinach and other leafy vegetables , a source of fol-ate.

Bad habits:

• too much caffeine, carbonated beverages and alcohol that reduce calcium levels in the body and prevent the absorption of beneficial substances from food;
• irregular eating, resulting in unstable blood sugar levels;
• excluding certain food groups, such as carbohydrates or fats, to lose weight.

40 years

This is the time to think about the increased risk of high blood pressure and overweight. In those years, life is not less busy, but the most faithful you are far less physically active.

Premenstrual symptoms also occur in many women, so you may notice changes in body shape and metabolism.

With the decrease in estrogen levels in the body, the more severe fat accumulation in the abdomen , elevated cholesterol levels and bone loss begin .

And during this time it is important to keep an eye on the adequate levels of iron and calcium and it is increasingly important to avoid foods rich in added sugar and harmful fats that will lead to weight gain.

More and more important is the proper hydration and food that cares for the skin , which time is already leaving its mark.

Best Food for Women at 40:

• lemons that have a detoxifying effect and care for the good condition of the skin;
• beneficial fats contained in olive oil, avocados and fish ;
• eggs rich in vitamin A , key to the skin;
• apples rich in fiber for good digestion.

Bad habits:

• too much food, especially if you are no longer as active as before;
• not taking enough protein to help slow down the absorption of carbohydrates and prevent their build up in the form of fat around the abdomen;
• foods rich in salt or hydrogenated fats, a factor in the increased risk of high blood pressure.  
  

  50 years

  With the onset of menopause, not only the shape of the body changes, but also the way you feel, and the symptoms like hot flashes, insomnia and memory loss can range from slightly irritating to absolutely unbearable.
  It is still important to take enough calcium in the form of dairy products and leafy plants as well as to increase the intake of antioxidants from fresh fruits and vegetables to help restore the cells damaged by oxidative stress.
  Do not forget about fiber and hydration to ensure proper functioning of the digestive system .

  The best foods for women at 50:

  • lentils, beans and chickpeas because the protein contained in plant sources helps regulate hormones;
  • fresh vegetables rich in fiber;
  • fruits high in water such as watermelon, apples and grapes .

  Bad habits:

  • unconscious eating – at this time, metabolism works much slower and it’s important to pay more attention to the amount of food to avoid overweight;
  • too much coffee or alcohol that can aggravate insomnia, anxiety or depression;
  • hot or hot spicy foods that can boost hot flashes.

    60+ years

    In this period, unfortunately, it is becoming increasingly difficult to avoid chronic illness and health complications. Cardiovascular diseases, diabetes, arthritis, high blood pressure are among the most common, so nutrition should be poor in salt and rich in beneficial substances.
    Loss of memory and depression are also not atypical in these years, so it is important to take enough omega-3 and omega-6 fatty acids through nuts, fish and seafood.
    More than ever, it is important to care for the correct functioning of the intestine by adequate intake of fiber and water.

    The best foods for women over 60:

    • blueberries, which are one of the most antioxidant-rich fruits useful for the brain and the circulation of blood;
    • fish for omega-3 fats that care for the brain and the heart;
    • spinach, one of the best sources of lutein, an antioxidant that can reduce the risk of macular degeneration;
    • dairy products rich in calcium for bones.

    Bad habits:

    • take too much salt – you may not feel it because the senses lose sensitivity over the years;
    • do not drink enough water to help the brain and the intestines;
    • do not go outdoors, so you do not take vitamin D, important for bones;
    • do not move – no matter the age, the body is created for movement.
    Order fresh produce directly from small farms and recharge your body with energy and health regardless of age!