The 33 Best Foods to Eat in Every Decade









"Your skin can take a hit when you're active, stay up late, and go out frequently," explains Albers. "Boosting your diet with foods that balance your hormones and keep you hydrated can make sure you glow and prevent blemishes." Alberts recommends foods like blueberries, yogurt, walnuts, and oatmeal.
We get it—your twenties are about parties and schmoozing with friends over drinks. It's a time in your life that you'll never forget, but don't let all that alcohol leave you with regret later on. "As alcohol becomes more available, so does the need to take care of the liver," says Riemann. "Cleansing the liver with lemon juice, garlic, and onions can go a long way with keeping you healthy in the long run, despite the desire to enjoy the parties."


Your thirties are all about trying to maintain and strengthen the foundation you laid for good health in your twenties. One option that we have today that we didn't know about a decade ago? Bone broth! "Bone broth supports a healthy gut, immune system, joint health, and helps to decrease cellulite," says Monica Amsterdam CHC, AADP, FDN-P the director of nutrition at the Medical and Wellness Center of NJ.




Gasp! We hate to be the bearer of bad news, but this decade is when you might start to see some subtle signs of aging—fine lines and gray hairs could start creeping up. "To keep this natural aging process as slow as possible, eat tons of antioxidants. Berries, tropical fruit, colorful vegetables, and green leafy vegetables are among the most antioxidant-rich foods you could grab to look and feel youthful," recommends Riemann.


Your thirties may be a time when you're thinking about starting a family and getting pregnant. In that case, iron and folic acid are key. Carol Cottrill, a nutritional consultant and author, recommends low-sugar fortified cereal, as they offer iron and folic acid in one bowl. (For lunch, have some leafy greens, which are full of folic acid and antioxidants!)
The bottom line is you start losing bone mass after 35—so it's essential you consume enough calcium. Cottrill suggests low-fat choices like milk, cheese, yogurt and cottage cheese. And that cereal she suggested above for folic acid? Top that with milk to get the calcium you need along with it! Can't stomach dairy?








In your forties, you need antioxidants to prevent aging and to promote skin elasticity. According to Berry, an easy way to get them in is by eating tons of colorful fruits and veggies. And as a rule of thumb, the brighter the fruit or veggie, the more antioxidants. So, think blueberries, strawberries, oranges, beets, peppers, and more!


Unfortunately, weight management can become more difficult in your forties. As you age, your metabolism slows, so portion control and nutrient-dense foods become more important. You may even need to add more exercise into your schedule—especially weight training to build muscle mass and metabolize calories more efficiently. Cottrill recommends eating unrefined whole grains like whole wheat, brown rice, and oats to help keep blood pressure and cholesterol in check. "They help digestion and make you feel full on less food," she says. "And you'll enter your fifties in great shape."


"Artichokes purify and protect the liver. They also have a mild diuretic effect on the kidneys, which aids in toxin removal once the liver breaks them down," explains Amsterdam. "Some studies have shown that artichokes may actually regenerate liver tissues." They're also high in fiber, which is always good for elimination.


Coconut is a multifaceted food that, according to Amsterdam, can provide many essential nutrients in your forties. "It's rich in fiber, helps to fight Candida Albicans, fungi viruses, and bacteria, and the fatty acids in coconut can boost brain function." Worried about staying sharp?
In your forties and fifties, the body's requirements during perimenopause and menopause for women and man-o-pause for men require an increase in calcium-rich foods, as well as hormone-balancing meals. "To balance hormones, such as leptin, the diet must contain high fiber vegetables to stabilize leptin levels by making you feel full longer. They'll balance cortisol, vitamins, minerals, antioxidants," explains Avellino. "The fiber found in cabbage, broccoli or Brussel sprouts help stabilize blood sugar and insulin by slowing down digestion."




"Animal protein can slow metabolism, but protein remains an important element for health and longevity," explains Riemann. "So, decreasing animal protein and increasing plant protein can be a great way to give your body what it needs. Whole grains, lentils and beans provide some of the best sources of plant-based protein, as well as an array of healthy nutrients.


Eggs are low in calories and are a complete protein, which makes this food great for building muscle and maintaining a healthy weight. "In addition, eggs are rich in omega-3, choline, and are important for nerve function and healthy metabolism," says Amsterdam. "They're also rich in the antioxidants lutein and zeaxanthin, which are important for eye health."



Brazil nuts are filled with vitamins and nutrients that support so many important functions as you get older. "They contain selenium, calcium, iron, copper, magnesium, manganese, potassium, phosphorus, zinc, and fiber," says Amsterdam. "This exotic nut helps to support healthy cholesterol levels, which prevents blood clotting and, consequently, reduces the risk of heart attacks and strokes." Plus, Brazil nuts contain vitamin A and E, which can reduce wrinkles increase skin collagen!