Our body changes in the course of life and accordingly has different requirements. This also applies to nutrition. You can find out which nutrients you should be consuming when you are 30 here.
Hobbies, quirks, habits, character traits: people change constantly with increasing age. This process affects not only a person’s appearance and nature, but also things like metabolism, energy needs, and fitness.
Nutritionist Dr. Annette Neubert explains which nutrients are essential with increasing age, especially from the age of 30.
Energy demand changes
From the age of 30, the body actually needs less energy in the form of calories to function well. How many calories you need can easily be found out using the calorie calculator, for example.
The wishful thinking that the annoying love handles disappear with fewer calories is unfortunately not entirely true. In fact, muscle mass is more likely to decrease in the 30s – but fat is more stubborn to hold in place.
Vitamin C and D
Every child knows that fruit and vegetables contain many important vitamins and should be part of the daily menu. Of course, this also applies to adults: the human organism depends on these vitamins.
Vitamin C, in particular, contributes to many important functions – for example, it supports the nervous system in its vital work and it keeps the energy metabolism and the immune system running.
An additional effect of vitamin C is the protection of the cells against stress and the improved absorption of iron.
Particularly as people get older, it is important to ensure that they are supplied with calcium and vitamin D in order to reduce the risk of bone fractures in later seniors.
Vitamin D is mainly absorbed through the skin through sun exposure. However, this ability decreases with increasing age and, depending on the daily routine, cannot be adequately fulfilled in the dark months.
Before taking vitamin D supplements on your own, however, a blood count should be carried out by a doctor. An excess of vitamin D is harmful to the body because – unlike other nutrients – it cannot be easily excreted.
Food with a high nutrient density
Of course, nobody should lie in the sun for hours or swallow countless nutritional supplements – that too is not healthy in the long run.
Anyone can get vitamin D and C easily through proper nutrition. Dr. Anette Neubert recommends: “With increasing age, preference is given to foods with a higher nutrient density, i.e. foods that contain little energy but a lot of nutrients.”
For example, low-fat dairy products or low-fat meat, as well as vegetables – especially peppers, carrots, beetroot, broccoli, or kohlrabi – and fruits such as apples and berries, are real vitamin C bombs.
In addition, fish such as mackerel or salmon are good sources of vitamin D. They are also high in fat, but these are healthy fats that will keep you full for a long time.
Calcium for healthy and strong bones
As a child, calcium takes care of the development of bones and teeth – from the age of 30 it ensures that they are properly maintained and stabilizes the cell walls, is involved in signal transmission in the cell and in the transmission of stimuli in the nervous system and muscles.
Maintaining their bone mass is particularly important for women, as hormonal fluctuations over the course of life mean they otherwise have an increased risk of osteoporosis.
A calcium supply can be ensured particularly well through the milk and dairy products.
Dr. Anette Neubert reveals: “Two small slices of Emmentaler are enough, i.e. around 40 grams a day, a glass of low-fat milk (around 250 milliliters) and 250 grams of natural yogurt”. For vegans, chickpeas, tofu, kale, dried figs, and rocket are good sources of calcium.
Drink enough fluids
The human body is 70 percent water, so it’s best to give it what it needs – plenty to drink.
Too little fluid can have many negative consequences: Many people then get headaches or suffer from tiredness, exhaustion, dizziness, and a lack of concentration.
To meet the water requirement, about two liters of water should be drunk per day. If that is difficult for you, you can, for example, rely on drinking bottles with liquid counters or on infused water, which offers a taste kick and maybe tastes tastier than pure water.