As you age, priorities, eating habits, and lifestyles change. Accordingly, the body's essential nutrients also vary, making it necessary to tailor nutritional intake to different life stages. Here, we explore the "age-specific nutrients to maintain optimal health" shared by Jo Williams, a registered dietitian certified by the British Nutrition Association, on BBC Good Food.

 

◇20s to 30s = Maintain recommended intake of calcium, vitamin D, and fiber

People in their 20s and 30s are more likely to neglect proper dietary habits due to active participation in social and economic activities. They tend to skip meals or eat irregularly, relying on instant foods high in salt, sugar, and fat, leading to inadequate nutrition intake. Nutritionist Joe Williams said, "If these eating habits continue, they can cause weight gain and digestive problems, and increase the risk of developing diseases such as high blood pressure later on," and added, "People in their 20s and 30s should adhere to the recommended daily fiber intake of 30g and ensure sufficient intake of calcium, vitamin D, and other nutrients." Especially for those in their 20s, as bone density is still developing, it is important to supply enough nutrients beneficial for bones. It is recommended to consume two to three meals a day with whole grains and include fiber-rich foods such as broccoli, spinach, and kale. Foods rich in calcium should be consumed 2 to 3 times daily. For each serving, about 200mL of milk, 150g of yogurt, or 30g of cheese is appropriate.

◇In your 40s = Consume iron, protein, and fermented foods

As you enter your 40s, your energy levels begin to decline and hormones become unstable. Focus on consuming nutrients that energize the body, such as iron, and include protein-rich foods like lean meat, legumes, fish, and eggs to maintain muscle mass. Iron is abundant in legumes, green leafy vegetables, and fruits like apricots. Regular consumption of fermented foods such as soybean paste, kimchi, and yogurt also benefits health. Starting in your 40s, metabolism begins to slow down, making weight gain easier and increasing the risk of developing diabetes and heart disease. Fermented foods positively impact gut microbiota health, which can potentially help regulate blood sugar levels, improve heart health, and balance hormones.

 

◇In their 50s = Mediterranean diet, omega-3, plant-based estrogens

The 50s is a time to focus on heart and brain health management and to work on improving menopausal symptoms. As this age group commonly experiences health issues such as elevated cholesterol levels, high blood pressure, and diabetes, it is advisable to practice a Mediterranean diet that is beneficial for heart and brain health. The Mediterranean diet includes abundant whole grains, vegetables and fruits, nuts and seeds, and olive oil. This diet has effects such as improving blood flow and lowering blood pressure, thereby reducing the risk of cardiovascular disease. Additionally, consuming omega-3 fatty acids three times a week or 15-25 grams of legumes daily can help improve heart health and alleviate menopausal symptoms. Omega-3s are rich in salmon, mackerel, walnuts, and flaxseeds, while soybeans are rich in plant-based estrogens, which are good for managing cholesterol levels and improving bone density.

 

◇Over 60 years old = Vitamin D, B vitamins, Folic acid

From the age of 60 and above, it is important to reduce the risk of chronic disease development and minimize age-related physical changes through healthy and balanced eating. As we age, our body's ability to absorb nutrients from food declines, with noticeable decreases in the absorption rates of vitamin D, B vitamins, and folate. It is advisable to consume whole grains rich in beta-glucan, such as oats and barley, and to increase intake of stone fruits like plums and apricots. Including avocados in the diet can help slow aging due to their antioxidant properties. Adequate intake of vitamin D-rich foods such as eggs and mushrooms is essential, and during the cold seasons when sunlight exposure decreases, a daily supplement of 10 micrograms of vitamin D should be taken.

 

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There are things to pay attention to for each age group.

I didn't think about taking care of myself in my twenties.

 

I should have taken care of it earlier these days.

I also feel regret.

 

Please make sure to pay close attention according to each age group.