Iran Press/ America: In your 20s: Foods with protein
Most people get plenty of protein, which helps your body build and heal the muscle. But active young people, especially those who play sports, may need more. Good sources include lean meat, fish, and dairy products, as well as plant-based sources like beans, lentils, nuts, seeds, and tofu. Tofu has the added benefit of lots of fiber, which is something many younger people could use more of in their diet.
In your 20s: Complex carbohydrates
Carbs are your body’s preferred source of fuel for energy. Complex carbs take longer for your body to break down and digest, giving you more energy and helping you feel full longer. Good sources of these include beans, quinoa, oatmeal, and whole-wheat bread.
In your 20s: Calcium-rich foods
Calcium can help strengthen your bones and teeth. This is especially important during your 20s, when your bones reach their maximum size and strength. Dairy products like milk, yogurt, kefir (a fermented milk drink that has the texture of a thin yogurt), cottage cheese, and low-fat cheese are good sources of calcium. They also have other important nutrients, like vitamin D, potassium, and protein.
In your 20s: Iron-rich foods
Iron helps carry oxygen throughout your body and gives you energy. A lack of iron can lead to anemia. That's when your blood doesn’t have enough red blood cells to carry oxygen the way it should. Young women are especially likely to be low in iron, but foods like beans, raisins, spinach, and lean red meat can help. Don’t take iron supplements unless your doctor says so.
In your 30s: Bok choy
Most adults don’t eat enough fruits and vegetables, so it’s a good idea to make the ones you do eat count. This nutritional powerhouse gives you a lot of bang for the buck. Like other dark, leafy greens, bok choy is a good source of vitamins K and C, folate, selenium, beta carotene (which your body changes into vitamin A), antioxidants, and quercetin. But it also has magnesium, potassium, and calcium. For a twist, try roasting it.
In your 30s: Fatty fish
Omega-3 fatty acids are nutrients that protect your brain and heart. They’re especially important for women who are pregnant and breastfeeding, as many women are in their 30s. Fish that are low in mercury are great sources of omega-3s, like salmon (canned or fresh), sardines, and freshwater trout.
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