While a healthy diet is important at any age, our bodies require certain nutrients and food groups at different stages. Helen Foster tracks what we need and when
IN YOUR 20s & 30s
Your 20s and 30s tend to be health decades your body is at its peak; but this can lead to a feeling of invincibility, which makes it easy to ignore eating well. ‘Right now you’re either working hard and playing hard, which can lead to poor mood, low energy and even burnout without proper nutrition,’ says nutritionist Jenna Hope, author of How to Stay Healthy (£14.99, Piatkus), ‘or you might be thinking about settling down and having children. In which case, supporting your body with nutrients that aid conception is essential.’
FOODS TO FOCUS ON
‘These are super rich in selenium, which plays a role in mood, but also promotes sperm quality and release of eggs,’ says Jenna. Just 4-5 nuts (22g) per day will provide your RDA for selenium. ‘Eating too many can increase the risk of toxicity,’ adds Jenna.
HAround 40% of women aged 19-34 have low iron levels, which takes its toll on energy levels, immunity and fertility. ‘While red meat is the bestabsorbed source of iron, foods such as tahini, green leafy vegetables, nuts and seeds also contain iron, and adding a source of vitamin C helps
increase absorption,’ says Jenna. ‘A squeeze of lemon on your vegetables does the trick.’
‘Eggs are a top mood-boosting food,’ says Rachel Kelly, co-author with Alice Mackintosh of The Happy Kitchen: Good Mood Food, (£14.99, Short Books). ‘They contain B vitamins for energy, metabolism and hormone balance – which is crucial for staying calm and steady – as well as choline, a nutrient essential for making acetylcholine, a chemical that keeps our brain bright. For best results, serve yolks runny* – choline is sensitive to heat.’
IN YOUR 40s
Your 40s are a time of 40s are a time of transition as hormones start to shift (in both genders), affecting the whole body. Establishing good nutrition can help balance hormonal fl
