Different Needs at Every Age, Here are the Essential Nutrients for Those in Their 20s

Dream - Food plays an important role in maintaining body health. The food we consume can make our body healthy but at the same time can also cause illness.

Consuming oily, processed, packaged, junk food, or types of menus that contain sweeteners will certainly harm our health when consumed excessively.

Did you know, friend Dream, the type of food needs consumed also depends on age. When you are over twenty years old, many diseases can attack the body. Maybe those diseases won't come now but when you are older.

Starting from diabetes, high blood pressure, obesity, and high cholesterol. As a result, if you have a family history of these diseases, you may be at higher risk.

It is important to eat the right food at this age to avoid getting sick due to an unhealthy lifestyle.

Nutritional Needs in Your 20s

Our body's nutritional needs change as we age and as our eating habits change. A healthy eating pattern basically remains the same whether we are teenagers or in our 20s, which requires a balanced diet of nutritious food.

Most people in their 20s have busy lives and a healthy eating pattern often falls low on the priority list. If you are in your 20s, you can eat anything you like as long as you maintain balance.

In your late 20s, bone density continues to increase with good calcium and vitamin D intake.

Nutrition for bone health is important to prevent osteoporosis in the future. Dairy products, leafy vegetables, egg yolks, and salmon are excellent sources of calcium, vitamin K, and vitamin D, which are important for bone health.

(Source: Boldsky)

Managing a Healthy Eating Pattern for the 'Busiest Worker'

Dream - Living a healthy lifestyle may sound simple but it is difficult to do. Especially if you are easily tempted and inconsistent in your determination to do so. When work deadlines or busy schedules occur, a healthy lifestyle is often forgotten.

However, eating without paying attention to nutrition can lower the body's immunity. Especially with the lifestyle changes during the ongoing Covid-19 pandemic. A lifestyle that tends to neglect the nutrition of food can make the body more susceptible to diseases.

"During the Covid-19 pandemic, the risk factors for decreased immunity are higher. Moreover, based on research, our eating habits have not changed. We tend to consume high sugar, salt, and saturated fat," explained Dr. Rita Ramalyulis, Doctor and Member of the Indonesian Nutrition Association at the virtual event by Ajinomoto Indonesia titled Managing a Healthy Lifestyle for Busy Workers, Monday, December 19, 2022.

Sugar and Salt Limitations

Quoting WHO's report, consuming sugar should not exceed 2-3 teaspoons per day. For safe salt consumption per day for adults, it is a maximum of 5 grams or less than one teaspoon.

"Excessive salt in the body needs to be filtered by the kidneys. The kidneys have sensors to remove excess sodium from the body. But if it is too excessive, it can cause glucocorticoid which will affect white blood cells," added Rita.

Nutrients Related to Immunity

Eating must not be arbitrary. Everything must be nutritionally balanced. Make sure it contains micronutrients such as vitamins and minerals.

Also, macronutrients such as complex carbohydrates, fats, and proteins.

"We can choose protein-rich side dishes to increase antibodies. For example, choosing skinless whole chicken, lean beef, tempeh, yogurt, and others," added Rita.

This protein requirement is gradual, for example, in the morning consume 2 types of protein, eggs and tempeh, then for lunch, consume other types of protein such as beef corn and yogurt. In the evening, protein consumption is also necessary.

Fluid and Fiber Intake

Consuming an adequate amount of fiber helps maintain microbial balance. This balance prevents pathogenic microbes from entering the bloodstream. If fiber is lacking, pathogenic microbes can enter the intestines and reach the bloodstream.

Water is also very important as it serves as a means of transporting nutrients to all cells. In addition, water supports the health of mucous membranes that protect the inner parts of the body. So make sure to consume main foods that contain micronutrients, fiber, and enough water, friend Dream.