From Beaujolais to Vintage!

We all know our body changes throughout the years and as a consquence, so do our dietry requirements. Here you will find a list of the foods you should be eating at your age to optimise your health and details of why. Obviously, these lists are tailored toward the foods available here in Turkey!

Teens  Girlys, its important to plan for the future:

Calcium: At least 1000 mg per day (3 to 4 cups milk) - Calcium can also be found in Yoghurt & Cheese 
Twenties   
Thirties  When you leave your 20's, your body stops making bone so Calcium and Vitamin D are important. The 3 Key Nutrients for your 30's are: Iron, Folic Acid and Calcium

Cereals: Packed with Iron, Folic Acid, Vitimans and Minerals all in one bowl  
Fourties  When you hit your 40's, your Metabolism slows down as your Cholesterol & Blood Pressure levels increase as you inch closer to the Menopause.

Walnuts: Filled with Omega-3, walnuts have been shown to protect against Heart Disease. A quick High Protein Snack with no saturated fats.

Whole Grain Cereal: These are the right kind of carbs that add nutrients to your body instead of inches to your waistline! Fortified with Vitamins and Minerals

Lean Beef: High in protien and loaded with Zinc to help boost your immune system and the best bit? helps to slow down the signs of aging :-)

Kiwi: Large amounts of Lutein which helps protect your vision as well as vitimin C, fiber and potassium.

Spinach (Spanak): Contains Iron, Folate and Vitimin K, all of which are essential to blood clotting and bone health

Beans and Legumes - thats lentils and pulses to you and me!: Large amounts of Calcium, Fiber and Antidioxidants. They moderate blood sugars and lower cholesterol (dark varities contain more antioxidants than lighter ones). Definitely a Superfood  
Fifties  Well you will either be in your Menopause or getting extremely close so B Vitamins, Calcium and Phytoestrogens are needed. You are also more at risk from Heart Disease & Osteoporsis (great getting old isnt it!)

Cashew Nuts: Packed with Iron, Magnesium (promotes energy release and bone growth), phosphorus (builds bones and teeth), zinc (essential to digestion and metabolism) and selenium (has important antioxidant properties, thus protecting the body from cancer). Also a good source of protein.

Corn:

Apples: Fibre, Antioxidants, Vitamin C and Fruit Flavonoids. The most important of the flavonoids contained in apples is quercetin, which has anti-inflammatory as well as anti-cancer actions. Apples can reduce blood cholesterol levels, counter constipation and diarrhoea, help joint problems and help prevent diseases in general.

Soy:

Cabbage: Contains Sulphur and Iodine. Its a cleansing vegatable that helps clean the mucous membrane of the stomach and intestines. One of the best foods to eat if you have middle age spread as it helps break up the fat in this region

Calcium Suplement:  
Sixties   
Seventies   
Superfoods for any age:  Olives: Olives delay the effects if ageing and also protect against rheumatoid arthritis. Olives are also linked to a reduced breast cancer risk.

Garlic: Research has shown that garlic could help prevent heart disease, hypertension and cancer, and can possibly improve lung function. Garlic is also a great way to boost one's immunity – especially in wintertime.

Apple Cider Vinegar: