Fighting Fit - Right boost at the right age
AS WE AGE, our body’s nutritional needs will change. The amount of calories, protein, vitamins and minerals we need daily will also change at different stages of our lives.
Thus, the eating habits and supplement requirements for those in their 20s are not the same as those in their late 50s.
So as time goes on and our body changes, we need to adapt and make adjustments to our diet.
Here’s a rough guide to the right vitamins and minerals we need based on our age.
► Teen titans
Between the ages of 12 and 19, the human body is rapidly changing.
While an average girl will grow the fastest between age 12 and 13, boys on the other hand are late bloomers, with the average boy growing the fastest between 14 and 15.
However, girls tend to end their growth spurt slightly earlier at age 18, while boys will continue growing until they are 20.
These are formidable years for one’s physical health. Calcium is extremely crucial for those who are still in their growing phase, as this mineral is one of the main building blocks for strong bones.
By getting enough calcium, teenagers can cross over into adulthood with stronger bones and significantly reduce their risk for fractures as an adult.
Dairy products are an excellent source of calcium, but for those who are lactose intolerant or vegan, a cup of white beans or tofu will do.
► Young adults
Nutritional needs will change now that the body is fully developed.
For young adults – those between the ages of 20 and 35 – it is important to get all the right nutrients.
During this period, it is extremely vital to build on the foundation that has been laid in adolescence.
One multivitamin a day keeps the doctor away, as some would say. Just one multivitamin pill every morning can promote healthy ageing, boost the immune system, and promote overall general health.
A multivitamin is great for those who dislike taking several different pills a few times a day, as the one pill guarantees the body the vitamins and minerals it needs.
For those over 30, fish oil (which is rich in omega-3) and glucosamine is a must to keep joints healthy in the long run.
Research indicates glucosamine and omega-3 fats provide additional benefits for those with osteoarthritis.
► Old strength
The foundation has been set and a structure has been built. Now, it’s time for maintenance for a long, healthy life.
Approaching 40, the body goes through a lot of changes regardless of gender.
For men, vitamin D and B-complex are essential for a healthy heart, brain function and vision, while vitamins E and C will protect cells from free radicals.
For women, it is good to look at iron supplements at this age. A lack of iron can affect how efficiently the body uses energy.
Iron helps carry oxygen to the muscles and brain. It is an important supplement that helps us focus and maintain our stamina. It also enriches the blood and fights fatigue.
Iron is easily obtained from red meat and leafy greens, but if you have a poor diet and are unable to get an adequate amount from real food, supplementing it with a pill might be necessary.
In a perfect world, all the vitamins and minerals that we need to live a healthy lifestyle should come from a well-balanced diet and not from supplements.
However, the world is not perfect.
Over-the-counter supplements tend to be harmless if taken correctly, but you should consult a physician before taking anything.
Nevash Nair is currently on his own fitness journey in Thailand. Follow him on Instagram @nevjitsu or contact him via email at lifestyle.nevashnair@thesundaily.com.