{"id":1941,"date":"2020-01-21T19:24:32","date_gmt":"2020-01-21T13:54:32","guid":{"rendered":"https:\/\/www.truebasics.com\/blog\/?p=1941"},"modified":"2022-05-12T06:32:24","modified_gmt":"2022-05-12T06:32:24","slug":"how-nutritional-needs-for-men-change-with-age","status":"publish","type":"post","link":"https:\/\/www.truebasics.com\/blog\/how-nutritional-needs-for-men-change-with-age\/","title":{"rendered":"How Nutritional Needs for Men Changes with Age?"},"content":{"rendered":"\n

Staying healthy and eating right is very\nimportant for us, irrespective of our age. We know the mantra that a balanced\ndiet is a healthy way of life. However, our body\u2019s nutritional needs differ\nwith age and gender. <\/p>\n\n\n\n

Our body undergoes drastic changes with\nage, making it important for us to take note of adequate consumption levels of\nVitamins and Minerals required for complete nutrition. Furthermore, a healthy\ndiet for a man is different from a healthy diet for a woman. It is important\nfor men of all ages to know their specific nutritional needs as they age to\nensure a healthy life. <\/p>\n\n\n\n

Here is how Men\u2019s nutritional needs change\nwith age \u2013 <\/p>\n\n\n\n

In your 20s<\/strong><\/p>\n\n\n\n

Young adults are vulnerable to weight\ngain<\/strong> due to change in their dietary patterns<\/strong> like breakfast\nskipping, eating outside the home and consuming fast food regularly. Meals and\nsnacks prepared outside the home contain more calories and are higher in total\nfat and saturated fat that may induce obesity. <\/p>\n\n\n\n

Young adults, in their 20s, consume\napproximately 40% of their total daily energy away from home which has a\nconsiderable impact on overall dietary quality. Fast foods are lower in\ndietary fiber, Calcium, and Iron<\/strong> than home-made foods. In addition, Calcium\nand Iron are important elements during this period of development for an\nincrease in lean body mass and skeletal growth<\/strong>. Enough fiber in the diet\ncan prevent obesity by preventing excessive food intake and fat accumulation. <\/p>\n\n\n\n

Therefore, healthy dietary behaviors are\nneeded that can prevent the risk of obesity and overcome the nutritional\ndeficiencies due to increased intake of junk food by this age group.<\/p>\n\n\n\n

Include these foods in your diet to harness\nyour #TruePotential:<\/p>\n\n\n\n

  1. Fiber<\/strong>
    Fiber is important for metabolism and nutrient absorption<\/strong>.
    Food Sources:<\/em> Wholegrain bread and oats, barley and rye, fruits such as berries, pears, melon, and oranges. Vegetables such as broccoli, carrots and sweetcorn, peas, beans, and pulses.
    <\/li>
  2. Calcium
    <\/strong>Calcium helps to strengthen bones<\/strong>.
    Food Sources:<\/em> Milk, cheese, and other dairy foods, broccoli, cabbage, and okra.
    <\/li>
  3. Iron<\/strong>
    Iron is an integral part of hemoglobin which is essential for oxygen transport to cells<\/strong> and the production of red blood cells.<\/strong>
    Food Sources:<\/em> Animal-based foods are the best source of Iron, especially red meat. Chicken, eggs, fish, spinach, and broccoli are also a good source of Iron<\/li><\/ol>\n\n\n\n
    \"\"<\/figure><\/div>\n\n\n\n
    <\/div>\n\n\n\n

    In your 30s<\/strong><\/p>\n\n\n\n

    Some of the most common complaints of men in their 30s are decreased stamina, lower energy levels<\/strong>, and unexplained weight gain<\/strong>. Stress is often a persistent presence for this age group.  Stress coupled with a lack of physical activity is associated with low energy and stamina. <\/p>\n\n\n\n

    In addition, stress, unhealthy diets, and smoking also induce obesity<\/strong> in this age group. A fiber-rich diet is required to control obesity<\/strong>, while energy booster nutrients like TrueBasics Multivitamin<\/a> and minerals, Omega-3 fatty acids, antioxidants rich fruits are required to maintain high energy levels and stamina<\/strong>.<\/p>\n\n\n\n

    Include these foods in your diet to harness\nyour #TruePotential:<\/p>\n\n\n\n

    1. Fiber<\/strong>
      Fiber is important for metabolism and nutrient absorption<\/strong>.
      Food Sources:<\/em> Wholegrain bread and oats, barley and rye, fruits such as berries, pears, melon, and oranges. Vegetables such as broccoli, carrots and sweetcorn, peas, beans, and pulses.
      <\/li>
    2. Vitamins
      <\/strong>Vitamins play several roles in the body including providing energy<\/strong>, bolstering immunity<\/strong>, repair cellular damage<\/strong>, and convert food into energy<\/strong>.
      Food Sources:<\/em> Leafy vegetables, brown rice, red meat, poultry, fish, eggs, milk, cheese, beans
      <\/li>
    3. Antioxidant<\/strong>
      Antioxidants help in energy production and prevention from free radical damage<\/strong>.
      Food Sources:<\/em> Cranberries, red grapes, cherries, pears, guava, oranges, etc.<\/li><\/ol>\n\n\n\n
      \"\"<\/figure><\/div>\n\n\n\n
      <\/div>\n\n\n\n

      In your 40s<\/strong><\/p>\n\n\n\n

      Beginning around the age of late 30s to\nearly 40s, testosterone levels in men decrease<\/strong> by 1% to 3% per year.\nDecreasing levels of testosterone over time can lead to a decrease in lean\nmuscle mass and muscle strength<\/strong> leading to decreased physical activity,\nhigher fall risk, and obesity<\/strong>.<\/p>\n\n\n\n

      Adequate consumption of dietary protein\nis critical for the maintenance of optimal muscle health<\/strong>. In addition, bone\nmineral density decreases with the decline of testosterone<\/strong> that may lead to\nosteopenia and osteoporosis. Thus, Calcium-rich diets or Calcium supplements\nare required to counter testosterone-induced low bone mass density.<\/p>\n\n\n\n

      Include these foods in your diet to harness\nyour #TruePotential:<\/p>\n\n\n\n

      1. Protein
        <\/strong>Proteins are essential for muscle mass<\/strong> and tissue repair<\/strong>.
        Food Sources: <\/em>Lean meat, poultry, and fish, eggs, dairy products like milk, yogurt, and cheese, pulses are the good sources of protein.
        <\/li>
      2. Calcium
        <\/strong>Calcium is the principal mineral that strengthens bones<\/strong> and is very important to prevent bone loss due to a decline in estrogen<\/strong>.
        Food Sources:<\/em> milk, cheese, and other dairy foods, broccoli, cabbage, and okra.<\/li><\/ol>\n\n\n\n
        \"\"<\/figure><\/div>\n\n\n\n
        <\/div>\n\n\n\n

        Beyond your 50s<\/strong><\/p>\n\n\n\n

        The rapid decline in testosterone levels\nafter the 50s often causes loss of muscle mass<\/strong> leading to reduced muscle\nstrength. <\/p>\n\n\n\n

        Studies have reported that the volume and weight of the brain decline with age at a rate of around 5% per decade after the age of 40 [1]. These changes in the brain may affect cognitive functions<\/strong>. <\/p>\n\n\n\n

        Diets rich in polyunsaturated fatty acids (PUFA)\nplay multiple roles in improving brain function<\/strong> by influencing\nneurotransmission, cell survival, and neuroprotection. <\/p>\n\n\n\n

        Additionally, in people aged over 50, age-related\nmacular degeneration (AMD)<\/strong> is the leading cause of irreversible vision\nloss<\/strong>. Dietary antioxidants are found to be beneficial in decreasing the\nrisk of age-related eye disease.<\/p>\n\n\n\n

        Include these foods in your diet to harness\nyour #TruePotential:<\/p>\n\n\n\n

        1. Antioxidant<\/strong>
          Antioxidants help in energy production and prevention from free radical damage<\/strong>.
          Food Sources:<\/em> Cranberries, red grapes, cherries, pears, guava, oranges, etc.
          <\/li>
        2. Protein<\/strong>
          Proteins are essential for muscle mass<\/strong> and tissue repair<\/strong>.
          Food Sources:<\/em> Lean meat, poultry, and fish, eggs, dairy products like milk, yogurt, and cheese, pulses are the good sources of protein.
          <\/li>
        3. Fatty Acids<\/strong>
          Fatty acids play an important role in maintaining heart, joint, and eye health<\/strong>.
          Food Sources:<\/em> Sunflower seeds, Flax seeds, Fish, such as salmon, mackerel, herring, albacore, Walnuts, Avocado, Chia seeds.<\/li><\/ol>\n\n\n\n
          \"\"<\/figure><\/div>\n\n\n\n
          <\/div>\n\n\n\n

          In Conclusion\u2026<\/strong><\/p>\n\n\n\n

          A healthy diet is required to meet the\nchanging nutritional needs of different age groups. <\/p>\n\n\n\n

          Young adults are vulnerable to weight gain\ndue to the change in their dietary patterns. In addition, Calcium and Iron\nare important elements during this period of development for an increase in\nlean body mass and skeletal growth<\/strong>. <\/p>\n\n\n\n

          Adequate consumption of dietary protein\nand Calcium is critical for the maintenance of optimal muscle and bone health\nin the 30s and 40s<\/strong>. <\/p>\n\n\n\n

          The rapid decline in testosterone levels after the 50s may be associated with rapid loss of muscle mass leading to reduced muscle strength. In addition, age-related eye disease and impaired cognitive functions are highly prevalent after the 50s. Diets rich in PUFA such as Omega-3 play multiple roles in improving heart, joint, and eye health<\/strong> while dietary antioxidants are found to be beneficial in decreasing the risk of age-related eye disease<\/strong>. Body nutrition requirements change with age, lifestyle and dietary habits. Adjustments in the diet and nutrition are necessary for each phase of life for healthy ageing.<\/p>\n\n\n\n

          #ShareIfYouCare #RepublicofDeficiency<\/strong><\/p>\n\n\n\n

          \n\n\n\n

          Sources:<\/strong>
          [1] Svennerholm L, Bostr\u00f6m K, Jungbjer B. Changes in weight and compositions of major membrane components of the human brain during the span of adult human life of Swedes. Acta Neuropathol 199794345\u2013352<\/p>\n","protected":false},"excerpt":{"rendered":"

          Staying healthy and eating right is very important for us, irrespective of our age. We know the mantra that a balanced diet is a healthy way of life. However, our body\u2019s nutritional needs differ with age and gender. Our body undergoes drastic changes with age, making it important for us to take note of adequate […]<\/p>\n","protected":false},"author":1,"featured_media":1901,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":""},"categories":[3,10,12,1],"tags":[52,86,112,156,185],"acf":[],"featured_image_src":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2020\/01\/Nutritional-Needs-ii-6.jpg","featured_image_src_square":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2020\/01\/Nutritional-Needs-ii-6.jpg","author_info":{"display_name":"admin","author_link":"https:\/\/www.truebasics.com\/blog\/author\/admin\/"},"_links":{"self":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/1941"}],"collection":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/comments?post=1941"}],"version-history":[{"count":2,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/1941\/revisions"}],"predecessor-version":[{"id":3989,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/1941\/revisions\/3989"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media\/1901"}],"wp:attachment":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media?parent=1941"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/categories?post=1941"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/tags?post=1941"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}