Healthy eating is an essential part of life, and your 20s is a prime time where your eating habits impacts on your health as you get older. Food in your 20s shapes your health and also causes rises to risk factors of various chronic diseases. A well balanced diet including superfoods helps in maintaining good health, skin and hair. Here is a list of 10 superfoods to eat in your 20s.
10 Superfoods To Eat In Your 20s
1. Iron rich foods
Lowe haemoglobin levels might lead to feeling lethargic, constant headache, chest pain and shortness of breath. This might be more common to people in their 20s or 30s. Healthy Hb levels is between 12 to 16 grams for women, 14 to 18 grams for men and 11 to 13 grams for kids. Women are most likely to get affected by anaemia than men. Since they experience periods, they need more minerals in their diets than men do.
Iron requirements increase during puberty to makeup for the blood loss and increasing blood volume with growth. Some of the iron rich foods are lean meats, nuts, leafy green vegetables, beans, seafood and cereals.
Iron is not properly absorbed into body without adequate vitamin C contention food. Vitamin C helps in formation of collagen, improving immune system, and the maintenance of cartilage, bones, and teeth. Some of the vitamin C rich foods are lemon, oranges, berries, pepper, tomatoes and leafy greens.
2. Calcium rich foods
As men and women age their bones are prone to calcium loss, it is essential to include vitamin D and calcium in your diet everyday. Especially for women, the bone density begin to decrease at their 30s. Some of the calcium rich foods are fair products like milk, cheese, paneer and yogurt. If you have lactose or dairy intolerance, try to include other calcium rich vegetables like cabbage and broccoli.
A good snack like nuts can be easily incorporated to your diet. Nuts like walnuts, pistachios, almonds and cashews are rich in vitamins and healthy fats. A handful of mixed nuts every day helps in lowering risk of heart diseases and cancer. Not only does it help with your health, it also helps in keeping your skin glowing, and aids hair growth.
When in mode for pasta or noodles, opt for quinoa instead. This healthy food is a seed that is loaded with fiber, protein, antioxidants. Quinoa has low glycemic index and improves metabolism of your body.
Eggs are a great option to include in your diet. This nutrient rich food is loaded with protein, vitamins and fatty acids. Eating eggs regularly helps keeping cholesterol, heart problems and blood pressure problems at bay. Eggs help you feel fuller, so it also helps in maintaining your weight.
The importance of eating spinach can’t be stressed enough. This superfood which is low in calories is rich in vitamin A, K, manganese, protein, calcium, potassium, iron and folate. It is important for maintaining iron levels, bone health, skin, and hair.
Salmon is rich in healthy fats and protein that helps in building and preserving muscle mass. Including enough protein and fats in your 20s is essential to build a healthy body. Eating two meals per week of fatty fish like salmon, can also reduce the risk of heart disease by 40%.
If you are a vegan or vegetarian or a person on a budget who needs to get vegan protein, fiber, iron and potassium, beans is the solution for you. Beans are also rich in folate and vitamin B. Folate and vitamin B are the nutrients responsible to avoid the odds of producing irregular strands of DNA, which might lead to chances of cancer.
9. Sweet Potatoes
Sweet potatoes contains an antioxidant called beta-carotene that converts vitamin C, A, potassium and other essential nutrients to energy. This vegetable is loaded with potassium, which is important for proper functioning of body and flushing out toxins. It also improves eye health, bone health and fights cancer. Bonus, sweet potatoes are absolutely delicious can be boiled or cooked as a vegetable.
Eating a tablespoon of ground flaxseed everyday can do wonders for your health, skin and hair, This superfood is the best source of alpha-linolenic acid (ALA), a fatty acid that improves operation of the cerebral cortex. This part of brain is responsible for processing sensory information. You can add flaxseeds in your oats, vegetables, salads or smoothies.