More than 20 years old: including protein's food.
Eating a lot of protein is beneficial to physical exercise and muscle healing. Especially those young people who like sports, may need protein more. Good protein sources include lean meat, fish and dairy products, as well as plant sources such as beans, lentils, nuts, seeds and tofu. The additional benefit of tofu is that it is rich in fiber, which is that many young people can use more things in their diet.
More than 20 years old: complex carbohydrates
Carbohydrate is the preferred energy and fuel source for the body. Complex carbohydrates take a long time to distort and digest, thus providing more energy and helping to prolong satiety. Good sources of carbohydrates include beans, quinoa, oatmeal and whole wheat bread.
More than 20 years old: food rich in calcium.
Calcium can help strengthen bones and teeth, especially in your twenties. Dairy products such as milk, yogurt, kefir (a fermented milk beverage with thin yogurt texture), white cheese and low-fat cheese are all good sources of calcium. They also contain other important nutrients, such as vitamin D, potassium and protein.
More than 20 years old: iron-rich food
Iron helps to transport oxygen to the whole body and provide energy. Anemia occurs when there are not enough red blood cells in the blood to carry oxygen in an appropriate way. The iron content of young women is particularly low, but foods such as beans, raisins, spinach and lean meat can effectively supplement iron. Don't take iron supplements easily unless you get the doctor's permission.
More than 30 years old: cabbage
Most adults don't eat enough fruits and vegetables, so you can count them. This nutritious vegetable makes you pay for it. Like other dark green leafy vegetables, Chinese cabbage is a good source of vitamins K and C, folic acid, selenium, beta-carotene (converted into vitamin A by the body), antioxidants and quercetin. But it also contains magnesium, potassium and calcium. If you want something different, you can try baking.
More than 30 years old: fatty fish
Omega-3 fatty acids are nutrients that protect the brain and heart. They are especially important for pregnant and lactating women, because many women are in their thirties. Fish with low mercury content are important sources of omega-3, such as salmon (canned or fresh), sardines and freshwater trout.
Over 40 years old: fermented food
Intestine is closely related to immune system and overall health. As we get older, this becomes more important. Foods containing probiotics (beneficial bacteria) and natural prebiotics (foods beneficial to bacteria) help to keep the intestines healthy. Good sources of probiotics include yogurt, pickles and sauerkraut. Foods containing prebiotics include onions, garlic, leeks, asparagus, artichokes, beans and whole grains.
Over 40 years old: bright fruits and vegetables.
Both dark fruits and light fruits contain antioxidants. They help protect your cells from damage, which may lead to serious diseases (such as cancer) as you get older. Fruits and vegetables of various colors-orange, purple, red, yellow, green and blue-can provide all-round nutrition and lay the foundation for the health of the elderly.
Over 40 years old: whole wheat
Whole wheat food is a good source of fiber and can have a good feeling of fullness. Whole grains are an important part of a balanced diet.
Can be paired with lean protein and agricultural products, and most whole grains also contain other nutrients.
Over 50 years old: high-fiber vegetables
Eating fiber can help you keep regular. This is very important as you get older. High fiber vegetables include broccoli, cauliflower, Brussels sprouts and cabbage. They also contain a lot of water, which makes the fibers work better.
Over 50 years old: turmeric
Studies have shown that some turmeric extracts can help relieve pain and other problems related to osteoarthritis. Osteoarthritis is a common arthritis, which usually begins after the age of 50 and usually affects hands, hips and knees. Experts continue to explore whether these extracts can help lower cholesterol and control depression. Turmeric can be eaten on vegetables or meat, such as chicken and fish, or used as part of marinade, or even made into turmeric tea.
Over 50 years old: vegetable protein.
Getting more protein from plants rather than animals can reduce the saturated fat content in the diet. This can reduce the risk of high cholesterol and heart disease. Beans and lentils provide magnesium, potassium, iron, folic acid and fiber, and help protect cells. If you want the taste of meat, you can try adding chopped tofu or chopped nuts.
Over 50 years old: eggs
Choline is a nutrient for human body to maintain important functions, such as memory, muscle control, emotional balance and lipolysis. Men over 50 need 550 milligrams a day and women need 425 milligrams a day, but most people often need much less than that. Eggs are the best food source of choline.
Over 60 years old: olive oil
In recent years, heart health is very important. Olive oil is an important source of unsaturated fat, which helps to protect the heart and brain. A small amount of oil can also add a lot of color to dishes.
Over 60 years old: berries
Strawberries and blueberries are rich in anthocyanins. These chemicals help to lower blood pressure and keep blood vessels healthy. They have natural sweetness, but their sugar content is low, so they are good snacks. Eat at least two or three times a week.