Eating right at every age

Age 25

Folate
Also known as folic acid and folacin, folate is linked to lower rates of neural tube defects, an umbrella term for malformations of the brain and spinal cord that occur in a fetus within the first month after conception. For this reason, it is recommended that women in their childbearing years take supplements. For all adults the recommended dietary allowance (RDA) is 400 micrograms per day. It is suggested that women planning to become pregnant take 400 micrograms of synthetic folic acid daily from fortified foods or a supplement -- this is in addition to the folate naturally present in a varied diet. The best food sources of folate are dark-green leafy vegetables, such as broccoli, spinach, romaine lettuce, peas and Brussels sprouts; orange juice; organ meat; and dried peas and beans. In Canada, white flour, enriched pasta and enriched cornmeal are fortified with folic acid.

Some typical folate values:
• 1/2 cup (125 millilitres) cooked spinach: 130 micrograms
• 5 spears asparagus: 110 micrograms
• 1 cup (250 millilitres) orange juice: 109 micrograms
• 1 cup (250 millilitres) cooked broccoli: 80 micrograms
• 1 banana: 22 micrograms

Vitamin B6
If you take birth-control pills or suffer from premenstrual syndrome (PMS), vitamin B6 may be helpful. Some studies have suggested that oral contraceptives can deplete vitamin B6 levels. The link between B6 and PMS is less clear, but some women report it helps relieve their symptoms. It's true that insufficient levels of vitamin B6 can lead to depression and mood changes. The best sources of B6 in your diet are bananas, potatoes, meat, poultry, fish, whole grains and lentils.

Age 35

Vitamin C
It is one of the best-known vitamins; many people take it to help avoid or alleviate the common cold. But vitamin C, an important antioxidant, is also associated with lowering the risk of heart disease and certain cancers, and it may even ease some health concerns related to aging. A recent study of healthy young women showed that vitamin C may have a positive effect on lipid metabolism. Data from the Second National Health and Nutrition Examination Survey, which studied American adults aged 25 and over, suggests that increased vitamin C intake may decrease a person's risk of coronary heart disease and stroke. It also helps repair wounds, is vital for healthy teeth and gums, stimulates iron absorption and may even boost your immune system.

The truth is that we need vitamin C at all ages and stages. But around age 35 it's time to start planning your nutritional strategy against aging, of which vitamin C needs to be a part. The newest guidelines recommend that women receive 75 milligrams of vitamin C per day and that men receive 90 milligrams; smokers need an additional 35 milligrams daily. Don't go C crazy, though; the recommended upper limit is 2,000 milligrams per day. Great sources include citrus fruits and juices, berries, kiwifruit, red peppers, broccoli, melons and juices such as apple or cranberry that contain added vitamin C.

Some typical vitamin C values:
• 1 red pepper: 227 milligrams
• Half a cantaloupe: 113 milligrams
• 1 cup (250 millilitres) broccoli, cooked: 103 milligrams
• 1 cup (250 millilitres) orange juice: 103 milligrams
• 1 cup (250 millilitres) cauliflower, cooked: 73 milligrams
• 1 medium orange: 70 milligrams
• 1 kiwifruit: 68 milligrams

Lycopene
Research has linked tomatoes, especially cooked or processed ones, with a lowered risk of some cancers and heart disease. Experts believe the credit goes to lycopene, a powerful antioxidant and the pigment that makes tomatoes red. A Harvard University study (among others) showed that men who regularly ate tomato-based foods had lower rates of prostate cancer. Processed tomatoes, or those in foods such as tomato sauce or paste, tomato juice, spaghetti sauce and ketchup, contain significantly more lycopene than do fresh tomatoes. Lycopene is also found in pink grapefruit and watermelon. How much we should consume for optimum health has not yet been established.