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In your 20s: foods with protein -

Although most people tend to get enough protein, active young people, especially those who play sports, may need more to help the body build and heal muscles. 

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In your 20s: foods with protein -

Good sources include lean meat, fish, and dairy products, as well as plant-based sources like beans, lentils, nuts, seeds, and tofu.

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In your 20s: complex carbohydrates -

Complex carbohydrates are your body's preferred source of fuel for energy. They take longer for your body to break down and digest, giving you more energy and helping you feel full longer.

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In your 20s: complex carbohydrates -

Good sources of complex carbohydrates include beans, quinoa, oatmeal, and whole-wheat bread.

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In your 20s: calcium-rich foods -

Calcium can help strengthen your bones and teeth, which is especially important during your 20s. This is the decade when your bones reach their maximum size and strength. 

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In your 20s: calcium-rich foods -

Dairy products like milk, yogurt, kefir, cottage cheese, and low-fat cheese are good sources of calcium. They also provide important nutrients, like vitamin D, potassium, and protein.

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In your 20s: iron-rich foods -

Iron helps carry oxygen throughout your body and gives you energy. A lack of iron can lead to anemia, which is when the blood doesn't have enough red blood cells to carry oxygen. 

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In your 20s: iron-rich foods -

Young women are especially likely to be low in iron, but foods like beans, spinach, and lean red meat can help. Don't take iron supplements unless it's recommended by your doctor.

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In your 30s: bok choy -

Most adults don't eat enough fruits and vegetables, so it's a good idea to make the ones you do eat count. That's when the highly nutritional bok choy comes in. 

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In your 30s: bok choy -

Like other dark, leafy greens, bok choy is a good source of vitamins K and C, folate, selenium, beta-carotene, antioxidants, and quercetin. It also contains magnesium, potassium, and calcium. 

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In your 30s: fatty fish -

Omega-3 fatty acids are nutrients that protect your brain and heart. They're especially important for women who are pregnant and breastfeeding, which is more common in their 30s.

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In your 30s: fatty fish -

Fish that are low in mercury are great sources of omega-3s, like salmon, sardines, and freshwater trout.

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In your 40s: fermented foods -

Your gut has a close connection to your immune system and your overall health, which is even more important as you get older. Foods that have probiotics and natural prebiotics can help keep your gut healthy. 

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In your 40s: fermented foods -

Good sources of probiotics include yogurt, kimchi, and sauerkraut. Foods with prebiotics include onions, garlic, leeks, asparagus, artichokes, beans, and whole-grain foods. 

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In your 40s: bright fruits and vegetables -

Fruits and veggies that are dark and bright contain antioxidants. They help protect your cells from damage, which can lead to serious conditions, like cancer.

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In your 40s: bright fruits and vegetables -

Fruits and vegetables in a variety of colors can give you a full a range of nutrients and help you maintain good health later in life.

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In your 40s: whole grains -

Whole grains are a good source of fiber, which can make you feel fuller longer. 

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In your 40s: whole grains -

Paired with lean protein and produce, whole grains are an important part of a balanced diet. 

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In your 50s: high-fiber vegetables -

Eating fiber-rich vegetables can help you maintain healthy bowl movements, which is important as you get older. 

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In your 50s: high-fiber vegetables -

High-fiber vegetables, like broccoli, cauliflower, Brussels sprouts, and cabbage, work especially well for this.

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In your 50s: turmeric -

Studies show that some turmeric extracts can help ease the pain and other issues associated with osteoarthritis. This common type of arthritis usually starts after age 50 and typically affects your hands, hips, and knees. 

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In your 50s: turmeric -

You can put turmeric on vegetables, or meats like chicken and fish. You could also use it as part of a marinade.

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In your 50s: plant-based protein -

Getting more protein from plants instead of animals lowers the amount of saturated fat in your diet, which reduces your chances of high cholesterol and heart disease. 

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In your 50s: plant-based protein -

Beans and lentils also give you magnesium, potassium, iron, folate, and fiber, which can help protect your cells. 

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In your 50s: eggs -

Choline is a nutrient the body needs for functions like memory, muscle control, mood balance, and breaking down fats. 

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In your 50s: eggs -

Men older than 50 need 550 milligrams and women need 425 milligrams of choline per day. Eggs are the best food source of choline.

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In your 60s and beyond: olive oil -

Looking afer your heart health is crucial in your 60s, and olive oil is a great source of unsaturated fats, which help protect your heart and brain.

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In your 60s and beyond: olive oil -

Try tossing veggies in olive oil, then adding your favorite fresh herbs or spices and roasting it for 30 minutes. Healthy and delicious! 

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In your 60s and beyond: berries -

Strawberries and blueberries are high in anthocyanins, which help lower blood pressure and keep your blood vessels healthy.

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In your 60s and beyond: berries -

These berries are naturally sweet but low in sugar, which make them a great snack.
Sources: (Independent) (WebMD)
See also: The biggest myths you may believe about aging

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