Foods to eat more as you age

In order to stay healthy, you need to have a balanced intake of nutrients. But as you get older, the nutrients your body needs change little by little, so there are some foods you need to eat more. Experts say, “Eating enough foods that contain the necessary nutrients for each age group helps maintain health.” The US health and medical media ‘Web MD’ introduced essential nutrients and foods for each age group.

△20s

· Protein-rich foods such as lean meat, fish, and tofu: Active young people, especially those who play sports, should eat more protein. Among animal sources, lean meat, fish, and dairy products, and plant sources, such as legumes, nuts, seeds, and tofu, are excellent sources. Tofu is also rich in fiber, so if you are in your 20s, it is desirable to actively use it in your diet.

Complex carbohydrates, such as legumes, oats, and whole wheat bread: Carbohydrates are the body’s preferred source of energy. Complex carbohydrates take longer for your body to break down and digest, provide more energy, and keep you feeling full longer. Beans, quinoa, oats, and whole wheat bread are recommended foods.

Foods rich in calcium, such as milk and cheese: Calcium is especially important in your 20s, when your bones are the largest and hardest. Eat plenty of dairy products like milk, yogurt, cottage cheese, and low-fat cheese. In addition to calcium, these foods contain vitamin D, potassium, and protein.

Iron-rich foods such as spinach and raisins: Iron helps transport oxygen throughout the body and gives energy. Iron deficiency leads to anemia. Young women are more likely to be iron deficient. Eat beans, raisins, spinach, and lean meat. You do not need to take iron supplements unless advised by your doctor.

△30s

Fish rich in omega-3: Omega-3 fatty acids are nutrients that protect the brain and heart. This is especially important for women in their 30s. Salmon (including canned), sardines, and freshwater trout are good sources.

Bok choy: Most adults don’t eat enough fruits and vegetables. So, it is important what kind you eat. Bok choy is rich in nutrients. Like other leafy green vegetables, it is a good source of vitamins K and C, folic acid, selenium, beta-carotene, and quercetin. It also contains magnesium, potassium and calcium.

△40s

Fermented foods such as yogurt and kimchi: The intestine is closely related to the immune system and overall health. As you get older, gut health becomes more important. Foods containing probiotics (good bacteria) and natural prebiotics (food for beneficial bacteria) are good for maintaining intestinal health. Representative sources of probiotics include yogurt, kimchi, and sauerkraut. Foods that contain prebiotics include onions, garlic, leeks, asparagus, artichoke beans and whole grains.

Brightly colored fruits and vegetables: Bright and dark colored fruits are high in antioxidants. Antioxidants help protect cells from damage that can lead to serious diseases like cancer in old age. Eat plenty of fruits and vegetables in a variety of colors, such as orange, purple, red, yellow, green and blue.

· Whole grains: Whole grains are an important part of a balanced diet. It’s a good source of fiber, while keeping you feeling full longer.

△50s

· High-fiber vegetables such as cabbage and broccoli: The older you get, the more important your bowel movement becomes. Fiber helps with regular bowel movements. Eat broccoli, cauliflower, mini cabbage, and cabbage. These vegetables also contain a lot of water, which keeps the fiber working well.

· Turmeric: Osteoarthritis usually begins after age 50. Some studies have shown that some turmeric extracts can help with things like pain relief associated with osteoarthritis. You can eat it with turmeric on vegetables, chicken or fish, or use it as a sauce.

·Vegetable protein such as legumes: Consuming more vegetable protein than animal protein is a way to reduce the amount of saturated fat. This is also a way to lower your chances of high cholesterol and heart disease. Legumes provide magnesium, potassium, iron, folic acid, and fiber while helping to protect cells.

Eggs: Eggs are the best source of choline. Choline is a nutrient needed for functions such as memory, muscle control, and fat breakdown. Men over 50 years of age need 550 mg per day and women 425 mg per day.

△60s

Olive Oil: Heart health is important in old age. Olive oil is a source of unsaturated fats that help protect the heart and brain. As an unusual recipe, there is a way to roast various vegetables in the oven with olive oil, fresh herbs and spices.

·Berries: Strawberries and blueberries are high in anthocyanins. It lowers blood pressure and is good for vascular health. Berries, with their natural sweetness, are great snacks, so it’s good to eat them at least two or three times a week.