The Best Nutrition

When you're 20, you eat salmon

The 20s are not always just fun and fun, but fortunately, chewing this coldwater fish can help prevent or treat depression, a situation where women have almost twice as likely to fall as men

Unfortunately, one fourth. of life crisis is all too common. Studies show that depression is more likely to develop between the ages of 15 and 34. But the salmon is equipped with omega-3 fatty acids, which can stabilize your emotions by increasing the level of serotonin, that makes you feel good.

When you're 20-year-old, you're probably working hard and you're spending time with society and maybe you don't have time to cook, so you're mostly based on two meals. If you use salmon twice a week, then do it very well”, says Ruth Frenchman, a book author on diets. If you mix salmon with salad and some low-fat mayonnaise for lunch, you can enjoy it very much. ”

At 30 years of age: eggs and spinach

That's when you have kids, so you're probably feeding your baby or you're pregnant. Keep yourself well with a spinach and milk omelet every morning. Egg yellow and spinach contain kolene, a nutrients that helps the child's brain develop properly. The Institute of Medicine recommends consuming 425 m of coline at all times, 450 mg if you are pregnant and 550 mg if you are breast - feeding.

A large egg will provide 145 mg colin and a half cup of spinach will give you 240 mg. Spinach has more priority because it contains another valuable food for mothers, verbs, which helps avoid birth defects. A half - glass of easy - cooked spinach gives about 130 mcg foals, a third of what doctors recommend for women at this age.

When you're pregnant, you have to target 600 mcg and when you're with milk, you have to target 500 mcg. If you do not reach these levels through diet, you may ask your doctor if obtaining supplements is a good idea.

When you are 40: lean beef and brocol

For those who love hamburgers at this age, it's fate. Fatless beef contains a lot of iron, a nutrients that helps to produce red blood cells, body suppliers with oxygen and to keep the energy level high.

Doctors recommend 18 mg per day for women at 40 and 27 mg during pregnancy. It takes 9 mg when you're with milk. About 120 grams of meat will provide 4mg of iron. But because cancer doctors recommend limiting red meat consumption to about 520 grams a week, more than that can cause heart disease and cancer risks, iron should be required from other sources, such as shrimps or pumpkin seeds.

When you're in your 40s, it's also critical to consume vegetables like brocol, because they reduce the risk of breast cancer.

In 50s: no or just low-fat yogurt

You should've heard of the many benefits coming from yogurt with low or fat levels. “Estrogen contains calcium in your bones, but after menopause, you start to lose estrogen, and therefore you lose calcium and bone strength”, says Joan Salge Blake, a specialist.

Kos provides approximately 300 mg or a quarter of the necessary calcium daily. For the rest, drink fat - free milk and calcium - fortified orange juice or eat low - fat cheese.

To help your body absorb calcium, talk to your doctor about accessing vitamin D supplements, although you can also receive this vitamin through foods, such as mushrooms or the sun. Still, it is difficult to get vitamin D enough through diet.

Beastage at 60

There's a song sung in primary schools in the U.S.: “Gross, groshes, it's good for heart”. This is actually also scientifically true. All species of legumes, peas, beans, burs, or blinds, contain high levels of pottery, which helps reduce blood pressure, a known factor for heart disease.

These little miracles are also rich in fiber, which helps you to feel satisfied and to carry a healthy load. The fight against obesity and high blood pressure is important after that age, because women over 55 are twice as likely to be hit by a heart attack compared to younger men or women.