The essentials nutrients necessary for any individual can vary by the decade, so eating the right healthy food is always important. Here is a guide to what to eat and when from age 20 through 60 and beyond.
Yogurt is important for the bone-building calcium. Bone mass building stop around age 30, so the time for gaining bone strength is at age 20s. At this age, 1,000 mg of calcium per day is required to meet recommended intake – eight ounces of plain low-fat yogurt has 42 per cent of that.
Calcium is also present in other dairy products, like milk and cheese, but there are a lot of non-dairy options too, Kristin Kirkpatrick, the manager of wellness nutrition services at the Cleveland Clinic’s Wellness Institute said. Tofu, salmon and leafy greens like kale are all good sources.
Eggs: Their yolks have vitamin D, which helps the gut absorb all the calcium you are taking in. “You really need both to build up your bones,” Kathryn Sweeney, a dietitian in the department of nutrition at Brigham and Women’s Hospital in Boston said.
Swordfish has lots of vitamin D, but it is also among the highest-mercury fish, so eat it sparingly. Sardines and canned tuna are high-vitamin-D foods to eat regularly.
Sunflower Seeds: Arthritis does not usually strike until later in life, but the joint damage that can lead to it starts in your 30s, Kirkpatrick said. Seeds like sunflower seeds are packed with healthy omega-3 fatty acids, which can minimize that damage by helping lubricate the joints and lowering inflammation.
Omega-3-rich foods include nuts, other seeds like chia seeds and flaxseeds and, of course, fish like mackerel and anchovies.
Asparagus is high in folate, “which is an important nutrient whether you are pregnant right now or just thinking about having children,” Jennifer McDaniel, , a spokesperson for the Academy of Nutrition and Dietetics said. (Folate is the naturally occurring form of vitamin B9 – folic acid is the synthetic version that’s often added to fortify foods or used in supplements. There is no evidence that one form is better than the other.) Just four boiled asparagus spears have 22 per cent of your daily folate needs. (You need 400 mcg per day normally, but 600 if you’re pregnant and 500 if you’re breastfeeding.)
Folate is also found in beans, dark, leafy green veggies, avocados and nuts.
Lentils: “Plenty of my patients have slowing metabolisms in their 30s, but it is more common after 40,” Kirkpatrick said. “That is when the weight, especially belly fat, starts coming on and it becomes really difficult to take it off.” With 15 grams of fibre in a one cup serving, lentils are among the highest-fiber foods, and can help you manage your weight in an easy way. In a small 2015 study in the Annals of Internal Medicine, focusing solely on fibre intake (30 grams per day) was nearly as effective for weight loss as a more complicated diet that required followers to eat more fruits, vegetables, fish and lean protein plus cut back on salt, sugar, fat and alcohol.
Fruits like berries, apples and pears are excellent fibre sources, as are whole-wheat spaghetti, popcorn, beans and vegetables like peas and broccoli.
To Be Continued….
Natural Ways To Lower Blood Pressure
High blood pressure, which affected more than one billion people worldwide in 2015, is known as the silent killer as many people do not realise they have it until it is too late. A heart attack brought on by high blood pressure can occur without any warning signs or symptoms.
It is therefore important to understand the risks and know what to eat as well as not eat as this is key to fighting high blood pressure without medication.
Similarly, learning about natural ways to lower blood pressure is critical.
In a healthy person, blood pressure can rise and fall throughout the day. When blood pressure stays high for a long period of time, this leads to an increased risk of heart disease, stroke and heart attacks. Heart disease and stroke are the number one and number three leading causes of death across the world, according to a new study published in The Lancet.
Here are ways to keep blood pressure under control without the help of medication.
The use of diet and exercise to maintain normal blood pressure levels is healthier alternative than medication.
Consistent exercise strengthens the heart and enables it to pump more blood with less effort. When the heart works less, the pressure on the arteries decreases and blood pressure is lowered. It could take up to a few months of consistent exercise to bring blood pressure down to healthy levels. The only catch is that you’ve got to keep exercising several days a week or blood pressure levels can shoot right back up.
Exercise brings with it another perk that helps maintain a healthy heart and lower blood pressure – getting rid of excess weight. But just because you’re exercising doesn’t mean you can eat anything you want and not suffer the consequences. A heart-healthy diet is just as important as exercise to avoid the dangers of high blood pressure.
Another key step to lowering blood pressure, also known as hypertension, is to reduce sodium intake. According to the nutrition experts, sodium intake should be limited to less than 2,300 mg a day, or 1,500 for those 51 or older or with high blood pressure, diabetes or chronic disease.
Many processed foods and condiments contain high amounts of sodium. Start checking the labels and opt for foods that are low sodium or completely salt-free and then use herbs and spices to jazz up the flavour factor.
Keeping a variety of spices in your cabinet makes it easier to stay away from salt. Onion powder, garlic powder, curry, chili powder and pepper are some of the more common spices you can use to kick up the taste without making your blood pressure soar.
Eliminating table salt can go a long way to lower sodium intake.
A diet that includes fresh fruits and vegetables, plenty of whole grains and low-fat dairy products can also help lower high blood pressure. The DASH diet follows these guidelines, and is recommended by physicians for those struggling with hypertension. Created by Dr. Tom Moore and his research team at Harvard Medical School, this healthy eating plan lowers blood pressure and helps keep the body healthy overall.