While it is true that there is a standard dietary requirement for children, stages like puberty, adulthood, and womanhood also have unique nutritional needs.
The body processes’ needs increase as we age due to hormonal and physical changes.
Nutritional needs must cope up with these changes, otherwise, health problems will start to show up one by one.
A woman’s life cycle differs from a man because it involves monthly menstruation cycle, childbirth, and menopause.
All of these milestones could lead to vitamin deficiency, brittle bones, anemia, osteoporosis, and many other more complex conditions.
While men require calorie-rich diet as they age, women also need minerals and vitamins to keep their bodies strong.
For women, here are the 14 of the best diet and nutrition tips that each one should know.
Iron deficiency is common in women and this could lead to anemia. Since iron-deficient women show poor skill performance, a pack of lentils is a great source of iron. One cup of cooked lentils can already suffice 30 percent of your daily iron requirement.
Osteoporosis may develop from lack of calcium in the bones. One of the most common source of calcium is milk; however, as the body ages, women will need more than her dietary needs during her teen years.
Do you know that an ounce of Parmesan cheese contains 340 mg of calcium? It means that you can easily meet your daily requirement of 1000mg by consuming 3 ounces of parmesan cheese.
Spinach is not only rich with vitamin K but also contains folate, vitamin B, calcium, and magnesium. All these are great in slowing down the bone breakdown during old age.
Apples are beneficial to the body because it contains quercetin- an antioxidant that helps the body fight diseases. Studies have shown that on a two-week period, only 5 percent of people who have enough quercetin intake acquire respiratory tract infection.
Mushrooms are rich in antioxidants. There are studies which prove that women who eat at least one button mushroom a day reduce the risk of developing breast cancer by 64 percent. It is said that mushrooms contain aromatase- potent breast cancer factor- reducing components.
Omega-3 acids are good for the heart to help reduce inflammation of the arteries. Since heart attacks are commonly caused with blocked arteries, your dietary requirement of a gram a day can be easily achieved with 3 ounces of sardines.
Consuming one and a half ounce of dark chocolate–, those that likely contain 200 calories, a day reduces the production of the stress hormone cortisol.
The buildup of this type of hormone in the system elevates blood pressure and could also result to extreme stress, obesity, depression, and even heart problems.
Carbohydrate is a good source of energy. So, if you want to load up with carbs without getting fat, get them from your potatoes. These are not only energy sources, they are also rich with potassium and heart-disease fighting agents.
Vitamins A and C are vital in achieving healthy younger-looking skin. Broccoli, for instance, is packed with these vitamins. The vitamin C is needed for collagen production, while vitamin A aids in skin regeneration by replacing old cells with new ones.
Use only whole grain pasta on your table because it is rich in vitamin B, crucial in converting the food you eat into energy. Unlike their processed counterpart, whole grains are more satisfying loading you up with lesser calories.
Olive oil is rich with antioxidants and monounsaturated fats. It means that this is helpful in reducing bad fats in the body while boosting good cholesterol levels.
Since it has antioxidants, it also helps in reducing the risk of developing diseases like Alzheimer’s disease and ward off cancer. Change your cooking oil to this healthier option.
Some of the hard to find nutrients like choline are found in egg yolks, so you do not have to look very far just to replenish lost nutrients in your body.
Eggs also contain antioxidants that are effective in preventing cataracts and macular degeneration.
For people with heart problems, they should only have 2 egg yolks a week, but for the rest, one egg a day would be beneficial to health.
During old age, our eyes have high probability of developing cataracts and AMD (age-related macular degeneration), which can eventually cause blindness.
Eating bell pepper regularly can keep your eyes healthy. Bell peppers are rich in vitamin C, lutein, and zeaxanthin that are good for vision.
Just like your olive oil, avocados are rich in monounsaturated fats. It means that they help in reducing weight, which is a bit of challenge when you reach the middle age.
A well-balanced diet is essential for every individual to keep a healthy body and a sound mind, giving special attention to age. When planning your meals, remember these 15 best diet and nutrition tips.
