In each stage of life, the body turns require different nutrition to be productive throughout the day. Find the right food can be an injection of energy fit your age and family.
TEEN AGE
- Eating meat steakatau at least 3 times a week, especially for girls. Meat provides iron that is most easily absorbed by the body, it would be very good if taken during the menstrual period. Enough iron very well to support the health and future growth.
According to the National Diet and Nutrition Survey (NDNS), 46% of girls aged 11-18 have iron intake is less than it should be, so as to make them easily tired and dizzy easily.
- Eat oysters. Or other foods rich in zinc such as crab, eggs, nuts. Zinc will help boost immunity, so do not get sick.
- Make sure there is a source of calcium every day, such as milk, cheese, yogurt, green leafy vegetables, seafood, and nuts. Adequate calcium will make your bones strong and help it grow tall.
AGE 20
- Often eat a handful of berries. Vitamin C helps the body absorb iron, improve immune, and lightens the skin naturally.
- Nuts for stronger bones. Just like teens, 20s is the only time we have for optimal bone growth. For that, choose calcium-rich foods, including low-fat milk, soft bone fish, or nuts.
- The fish are like oil as a source of vitamin D. Vitamin D will facilitate the body in the absorption of calcium. It is important for healthy bones and teeth.
- Provide always spinach. Spinach contains folate and vitamin B are high. Can prevent nerve damage and keep from fatigue.
AGE 30
- Choose a handful of nuts instead of a donut. A sweet donuts can quickly raise blood sugar that makes the body easily tired because digesting it. Being nuts can add energy to release energy quickly once petrified healthier.
- Do not forget to eat foods rich in vitamin B, such as whole grain breads, cereals, green vegetables, and eggs. Vitamin B helps absorb energy from food and effective against stress.
- Shrimp Salad. Shrimp is rich in zinc, making the body in their 30s seemed to be extraordinary. The effect could create the appearance of hair, skin and nails healthy and beautiful.
AGE 40
- Chewing almonds. When the body's metabolism has declined, the study found that regularly eating almonds could actually help the body at this age in reducing abdominal fat and waist. In addition to contributing to maintaining heart health.
- Diligent eat oats or barley. Eat three smaller meals per day prove to be beneficial for heart health, improving blood circulation, intestinal health, and weight maintenance.
Age 50 and above
This is the midlife and the time to reduce the salt and sugar. The type of food that should be consumed is containing DHA or omega-3 fatty acid that serves to maintain brain function and performance. As for women, it's time to consume more calcium because it had entered menopause as well as the threat of osteoporosis. Other types of food that can be consumed are:
- Foods from whole grains and yogurt.
- Combining 3 types of beans in a serving dish. For example tofu, beans, and red beans. Naturally can counteract the ill effects of menopause. Bring at least three days.
- Fish rich in omega-3 fats, such as mackerel, salmon, sardines. The content of omega 3 can maintain heart health, the health of brain cells, as well as vision health.
- Breakfast oats. The soluble fiber in oats can reduce the absorption of cholesterol in the intestine. This mixture of oats with fruits such as berries, not only can be a super food at this age, but also in all ages.
In addition, it is advisable to be more active light exercise to strengthen muscles and reduce stress. Plus do not forget to sleep enough.
Source: health.kompas.com
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