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What to eat to stay strong and beautiful
| What you need | Function | How it affects aging | Where to get it | When it's critical |
|
Calcium RDA of 1,000 milligrams per day, increasing to 1,500 milligrams per day in your 40s and 50s
|
Increases
bone density
|
Bone density peaks in women between the ages of 30 and 34. The more bone
mass, the smaller the risk of developing arthritis or suffering bone
fractures later.
|
Dairy products such as milk, yogurt and cheese, and some seafood (shrimp,
sardines and salmon)
|
In
your 20s and 30s to build bone mass, and in your 40s and 50s to maintain it
|
|
Vitamin D RDA of 200 international units (IU) per day
|
Helps bones absorb calcium
|
Combined with calcium and exercise, it helps lower the risk of osteoporosis.
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Fortified dairy products, fortified cereals, and fatty fish. A 3.5oz. piece
of salmon contains 360 IU of vitamin D.
|
Most important in your 20s and early 30s, when you're building bone mass
|
|
Vitamin C RDA of 75 milligrams per day
|
Vital for strong blood vessels, bones and skin
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Fights skin damage, lowers bad cholesterol, boosts immunity, keeps bones
strong as you age, may reduce risk of cancer, heart disease and stroke
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Berries, broccoli, cantaloupe, citrus fruits, leafy greens, green peppers
and tomatoes
|
Throughout life, but pregnancy, oral contraceptives or estrogen therapy may
increase your need (ask your doctor).
|
|
Polyunsaturated fats (not saturated fats)
|
Your body needs fat (and its calories) to function - but it must be the
right fat. Polyunsaturated fats may actually help keep cholesterol levels
low.
|
Replacing card calories with polyunsaturated fat calories lowers the risk of
heart disease. It also helps keep hair and skin healthy.
|
Olive, sunflower, safflower and soybean oils. Seafood is lower in saturated
fat than meat is.
|
Most important during your 40s and 50s, when the level of estrogen - which
protects the heart from disease - is starting to decline
|
|
Fiber 20 - 35 grams per day
|
Lowers cholesterol
|
Helps reduce the risk of heart disease and high blood pressure and aids
digestion
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Fruits, grains and vegetables. Bran cereals are the highest source.
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Particularly important in your 40s and 50s, when estrogen levels drop
|
