The best food for your age

economictimes.indiatimes.com:

In your 20s Build foundation: Chances are you are in your first real job, travelling and socialising with friends. You’re running a mile a minute — health often doesn’t take priority and meals can be erratic. But there are a few things every 20-something woman needs to include in her diet such as potassium, which can be found in most fruit and vegetables.

This is the age that bone density continues to grow, so make calciumrich choices and incorporate cheese, edamame and yoghurt. Foods rich in omega-3 fatty acids, such as walnuts, are a good onthe-go snack option.

In your 30s Make smart choices: The age of juggling between work and family means that you need to keep your energy up and introduce more nutrients into your daily diet. It’s also the decade in which the effects of unhealthy choices can begin to creep in — weight gain, high cholesterol and hypertension.

This is the best time to introduce folate-rich foods into your diet, such as chickpeas, spinach and asparagus. Folates help during pregnancy and with overall heart health. Iron is another nutrient needed to keep energy levels up, so tuck into fortified cereals and dark greens.

There’s good news too: A little dark chocolate and good wine are recommended.

In your 40s Up the ante : This is perhaps the decade where women will see the most change. As bone-building oestrogen starts to decline, calcium becomes all the more important. Take it along with vitamin D, which can be found in tuna, salmon and eggs.

Fibre is another ingredient that every 40-something woman needs to up. Make it a point to eat a mix of soluble (from fruits, vegetables, barley, and oats) and insoluble (from whole-wheat bread and bran) fibre daily. Adding flaxseeds to your diet can help in