20~30-year-old women: low-salt diet, folic acid supplement.
Women in this period belong to youth and are at the peak of their lives, so we must supplement the body's nutrients in time, such as calcium and folic acid. Calcium can effectively prevent osteoporosis, and folic acid is an essential nutrient for pregnancy. In addition, remember that light diet can not only protect the stomach, but also be responsible for the skin.
Women aged 30~40: Take more iron and exercise.
At this time, women are still healthy and energetic, but eating more foods rich in antioxidants can help you effectively resist diseases, such as heart disease, Alzheimer's disease, cataracts and various types of cancer. Moreover, 1/4 women of this age lack iron, which will make them feel very tired all the time, so they need to supplement iron.
Iron is taken from liver and lean meat. You can eat meat at least twice a day, about 100g g. If you can't eat meat, you can also take it from whole grains or eat a lot of leafy vegetables. In addition, exercise is also essential, which can not only strengthen the body, but also be an effective means to prevent diseases.
Women aged 40-50: low in fat, sugar and calories.
After the age of 40, women's metabolic rate begins to slow down, and some cardiovascular and cerebrovascular diseases are prone to occur. Therefore, we must strictly control our diet and take low fat, low sugar and low calorie as the standard. Women in this period should eat at least three servings of low-fat and high-calcium food every day. You can also do some physical exercises in your daily life, such as walking slowly, to make your bones stronger. Taking chondroitin and glucose can relieve joint pain and avoid more injuries.
Women over 60: vitamin supplements
When you get old, your sense of smell and taste will become less sensitive, but don't add more salt to your food. You can use herbs, spices and other condiments, such as garlic, lemon juice, seasoning vinegar or mustard. Women in this period must also ensure that they eat a lot of foods rich in vitamin b 12. In addition, calcium and vitamin D are beneficial to bone health.