What Should A Woman Eat At Different Ages: Nutritionist's Advice

At different periods of life, do you eat the right food that provides your body with the necessary vitamins and minerals? Popular nutritionist Ella Allred told what a woman should eat at different ages.

At different periods of life, do you eat the right food that provides your body with the necessary vitamins and minerals? Popular nutritionist Ella Allred told what a woman should eat at different ages.

Up to 20 years

Since the body is still growing at this age, a balanced healthy diet is necessary.

Emphasis should be placed on calcium- and magnesium-rich foods for bone health, such as green leafy vegetables, nuts, seeds, and whole grains. A large amount of calcium and magnesium is contained in almond milk. Fresh dates are also rich in calcium, it is recommended to eat them several times a week.

And for the proper functioning of the hormonal system at this age, omega-3 fats, such as fatty fish, flax and chia seeds, are also necessary. Chicken eggs are a supplier of zinc and protein, which are so necessary for growth and development up to 20 years.

20-25 years old

At 20 with a ponytail, our life is usually full of adventures, sleepless nights and parties. Therefore, eating foods rich in vitamins will help the body cope with parties and excessive alcohol consumption.

So stick to foods like fish, mushrooms, eggs, green leafy vegetables and cabbage.

 

At this age, women are recommended to consume a sufficient amount of iron to compensate for its possible deficiency in the body due to regular menstruation. Excellent sources of iron are red lentils, sunflower seeds, nuts, fish and beef.

25-30 years old

At this age, women are usually engaged in career growth and building relationships. To cope with the increasing level of stress, you should consume foods containing magnesium - they will help you relax and cope with the fast pace of life. A lot of magnesium is found in beans, avocados, dark chocolate and whole grain cereals.

 

At the same time, try to minimize the consumption of sugar and coffee, as they prevent magnesium from being absorbed.

30-40 years old

A diet rich in folic acid is recommended for women who plan to start a family and give birth to children. Spinach, cabbage, asparagus, beans and citrus fruits are simply a well of folic acid. Try to eat at least one serving of citrus fruits and two servings of green leafy vegetables a day.

40-50 years old

The production of the antioxidant coenzyme Q10, which is necessary for energy and concentration, begins to decrease after the age of 30, and by the age of 50 you can notice its deficiency yourself.

 

Try to eat two servings of sardines a week, which contain coenzyme Q10, as well as beef and peanuts. Vitamins of group B, which these products are so rich in, will also help to increase the level of energy and concentration.

Menopause

Many women are afraid of this stage of life, however, if you eat right, unpleasant symptoms can be minimized. Foods containing phytoestrogens help reduce any symptoms caused by a sudden drop in the hormone estrogen.

 

Phytoestrogens are found in chickpeas (hummus), sesame and flax. At this time, soy products are also useful, due to the content of plant estrogens, as well as isoflavones. It can be tofu - a protein-rich product that can be used instead of meat.

After menopause

When menstruation stops, the need for the gland decreases. Therefore, focus on green leafy vegetables, nuts and seeds.

After menopause, the metabolism can slow down, which will contribute to the deposition of fat around the waist. To avoid this, eat foods that do not cause blood sugar spikes. Therefore, eat protein foods in combination with complex carbohydrates (vegetables, greens) at every meal. This will help keep blood sugar levels stable and reduce the risk of developing diabetes and osteoporosis.

 

Also, eat whole grain cereals, and eggs, beans, nuts and seeds as protein. Cut out all refined sugars and include healthy fats in your diet, such as fatty fish and avocados.