Good Lifestyle

The same logic is true for your diet. Even if you arrive atlosing weight on a bowling and hot-dog diet, the first two decades of your life, which will not work forever (sorry) andnow is the best time to clean your act. Brace yourself: metabolism begins to slow up to four percent each year after 25 years, so if you are used to feeding garbage, it's just a matter of time until 'She catches with you. In addition, twentySomethings are particularly sensitive to certain dietary gaps and the challenges of intelligent consumption that, if left unpaid, can result in a short- and long-term emotional weight, disease and distress.

To prepare for a long and healthy life, in an organ, you will want to show - incorporate packed nutrient foods below into your diet - and make sure you share what you are learning with your friends. This is the nutritional guide every TrrenoMethingNeeds read.

Nutrient key: Potassium

How much do you need: Women and Men: 4,700 mg

Why it's important: Most 20-year-old women get less than half of the recommended consumption per day, according to the USDA. Men of the same age also fall short and consume about 60% of the recommended consumption. Although bananas are probably the most famous source of nutrient, they are not the most powerful. On average, sweet potatoes have cost less than a dollar by book (an additional bonus for university children and recent graduates on a tight budget) and provide nearly 20% potassium for the day for only 162 Calories.

What he does for you: The potassium maintains the heart that works properly and hunts the excess salt that tends to come with a diet loaded with transformed restoration and fast - two things that many things can not have enough (we look at you, Ramen). In addition to rinsing excess sodium, which prevents bloating to the bay now and get rid of high blood pressure and a race later in sweet sweet life is also a good source of fiber, a nutrient element that Facilitates weight loss efforts and reduces type 2 diabetes risk.

Nutrient key: The iron

How much do you need: Women: 18 mg, pregnant women: 27 mg, men: 8 mg

Why it's important: Men and women twenty women have both a need for iron, a nutrient that carries oxygen throughout the body and quarters to fatigue, and it is abundant in the beef based on grass.

What he does for you: Women need more minerals than guys to compensate for the amount they lose during menstruation - and this number increases during pregnancy to create extra blood for the mother and baby. Although beef is ideal for fulfilling this nutritional need, it offers more than iron than iron: beef packs a high server of protein and creatines. These vital nutrients can help you not only build this lean look you feel now, but also protect your tendons and seals during your aging. Barely three ounces of beef contain about three milligrams of iron and 20 grams of protein.

Nutrient key: Omega-3s

How much do you need: 500 mg

Why it's important: Although being in your twenties can certainly be fun, it is also a decade of uncertainty that is often characterized by professional deficiencies, financial debt and romantic misadventures. No wonder the men and women of this age group are particularly sensitive to depression.

What he does for you:While you may not be able to avoid difficulties and false projections, you can thwart the way this emotionally affects you by supplementing your diet with food nuts rich in omega-3-rich foods, which amp the sensation of neurotransmitters of good-good in the brain. Researchers say that this powerful nut can also drive prostate, lung and colorectal cancers, so add it to your diet can also enjoy your health at a time and later in the road. A quarter of a cup is 131 calories and offers a day of omega-3s. Nosh on them solo or add them to oats and salads to harvest the benefits.

Nutrient key: Calcium, vitamin D

How much do you need: Calcium: 1000 mg, vitamin D: 600 UI

Why it's important: After entering your thirties, your skeleton density is about together, so if you want to have strong bones for life, you have to load on calcium and vitamin D. While you have probably heard about the benefits of the skeleton-strengtheningcalcium, your body can not fully reap the benefits if it does not receive enough vitamin D.

What he does for you: Drink two glasses of 8 ounces of fortified milk of 1% vitamin D per day. Chug he plains, add it to cereals, or mix it in your coffee; It does not really matter to drink it - do it. This ensures that you get at least half of the recommended daily consumption of each nutrient.

Nutrient key: Folate
How much do you need: 400 mcg
Why it's important: Women in their twenties do not tend to have enough folate and those who consume heavily alcohol (like many children and young adults) may have trouble absorbing nutrient.

What he does for you: Your body reproduces 144 billion cells every day and folate plays a major role in this process. If you do not get enough vitamin B, you increase the chances of your body will produce irregular strands of the DNA, which can lead to cancer later in life. While the best folate natural food source is the chicken liver, it is a rather difficult order to the stomach. Your second solid choice is white white beans. They are not only easy on the portfolio and excellent source of vegan protein, but also filled with less than 25% of the recommended folate admission in half a good. Add beans to salads, fries, burritos or serve with a Tex-Mex style omelette filled with tomatoes, onions and peppers.