By the age of 30, 40, and 50 of the year you should already begin to choose foods that do not give a bad impact on health. At that age no longer as strong stamina teens or 20’s, but still not reduced activity and need food right to live it.
Eat the best food is one of the secrets keep in shape and prepare all the changes that occur in the body with age.
The following types of foods that should be prioritized at the age of 30, 40 and an 50-year as reported by the Health on Monday (7/27/2009).
At this age most people have started to focus on the job after the age of 20 are usually still keep looking for what job is right for you. In this age are usually a career woman also needs to balance work and caring for the children who are toddlers, are still active to maintain fitness and hang out with many friends. Perhaps in this age women often dubbed aka versatile multi-tasking since completed many tasks both in the office or family.
Foods that should be available is is that many contain iron, folic acid and calcium. You need 18 mg of iron every day to prevent anemia and boosts the immune system.
If you’re trying to get pregnant try to multiply the foods that contain folic acid. Consume 400 micrograms of folic acid per day would prevent the occurrence of defects in infants.
Calcium is also very important for maintaining strong bones because after the age of 35 years you will be much loss of bone mass. Women aged 19-50 years need 1,000 mg of calcium per day, unfortunately, more than half the female population of that age can not be enough calcium it.
1. Cereals that contain 100% complete iron and folic acid is eaten in one mangkung.
2. Beef with less fat and nuts are also rich in iron. While folic acid can be obtained from oranges, asparagus, green leafy vegetables.
3. Low-fat milk, cheese, yogurt will provide enough calcium.
Age of 40 years
Work, children, parents ask more of your attention. At this age also begin to decrease activity of the street but you still have to maintain a balanced weight.
Foods that should be available is that contained fiber (fiber), potassium, calcium, rich in nutrients and low-calorie foods. In this age for working women have also begun to slow down metabolism, cholesterol levels and blood pressure can suddenly high due to approaching menopause (cessation of menstruation) and the emergence of the risk of heart disease and type 2 diabetes.
You need at least 25 mg of fiber per day, and foods rich in potassium of about 4700 mg per day, fruit and vegetables. The supply of calcium is still important to keep taking 1,000 mg per day.
1. Expand diet of wheat, brown rice, bread wheat, corn or oatmeal.
2. Consumption of at least 2.5 cups of juice are like bananas, strawberries.
3. Begin to reduce sodium consumption at most only 2300 mg per day to maintain blood pressure remains stable. Keep the bones to remain strong with the consumption of broccoli, or drink from soy.
An 50-year age
At this age a person has begun to really control what he eats when no body will be more quick to react and take a long time for recovery if you are sick.
Foods to be consumed are foods rich in B vitamins, antioxidants, calcium and vitamin D. At this age your body will experience major changes as already undergone menopause. Reduced estrogen increases the risk of heart disease and osteoporosis. So it is important to protect the heart by the consumption of vitamin B6, 1.5 mg per day and B12 as much as 2.4 mg per day. Nutrition is important to prevent other diseases such as cataracts.
Phytoestrogens can also help reduce symptoms of menopause and reduce the risk of breast cancer. Do not forget to continue to consume as much as 1,500 mg of calcium for bones do not break easily.
1. Bananas, potatoes and a pomegranate contains a lot of B6. While B12 is found in eggs, fish and chicken. Some cereals also equip it with this vitamin.
2. Eat vegetables or fruit dark green, deep yellow, such as oranges, broccoli, and cabbage to get the antioxidants that can fight cancer.
3. Corn, apples, and soy are the foods that contain lots of phytoestrogens for menopausal symptoms.
4. Protect your eyes with the consumption of lutein and zeaxanthin found in spinach.
5. Get calcium from low-fat cheese, almonds and broccoli. Also eat foods that contain folic acid such as citrus, asparagus, low-fat milk, yogurt.