5 Must-Eat Superfoods for Women Over 30

No matter how much women try to lose weight, maintain their appearance, and regulate their hormones, diet remains an essential factor to consider. This becomes increasingly important with age as diet directly affects women’s health. While numerous foods benefit all adults, females’ nutritional needs are unique.

By age 30, women’s physical and hormonal needs are special, as many may be breastfeeding, or managing reproductive health concerns. Women over 30 need to take a strong approach towards their diet by consuming more of the following foods.

Fish

Fish are an important food that women should add to their diet as they age. Fish-rich meals are good for  joint health, as they are rich in omega-3 fatty acids. While arthritis and other bone issues happen later in life, the damage they cause actually starts early. Women should eat at least 5 servings of fish per week to have healthy joints. Fish to be considered include:

• Salmon
• Trout
• Mackerel
• Tuna
• Catfish
• Tilapia
• Halibut

Consuming a good amount of fish helps slow down cartilage degeneration and reduces inflammation. They are rich in healthy fats particularly omega-3 fatty acids, which benefits the female body.

Beans

Most women become more concerned about their skin after the age of 30 years. This is when fine lines begin to appear and wrinkles start forming. However, increasing your intake of legumes, such as beans, can help reduce skin damage and promote a youthful appearance. Beans contain antioxidants that help females fight dangerous molecules and free radicals that affect the body as you age. For added nutritional benefits combine beans with ingredients like onions, celery, and asparagus.

Read Also : 5 Ways Walking Can Help with Your Health

Nuts

The human body requires support as it ages. By the age 30, many people are navigating major life changes like marriage, parenthood and social responsibilities. Including nuts such as walnuts, hazelnuts, and peanuts in your diet,can help strengthen your immune system. Nuts are rich in essential vitamins such as B Vitamins and Vitamin E which support brain health and help reduce stress and anxiety.

Meat

Meat is rich in zinc, iron, protein, and vitamin B12. As an adult ,it’s important to include an adequate amount of meat in your diet as it is beneficial for brain health. Poultry like chicken and turkey are healthier alternatives to red meat.

Vegetables

Women need to include folate-rich foods in their bodies. B9 also known as folate plays a key role in red blood cell production and cell growth. Vegetables are a good source of folate, especially spinach, arugula, and kale. You could also opt for any green veggies around you; just make sure they are fresh and well-prepared.

Bottom Line

Taking care of your diet is important as you age. In addition to regular exercise, it’s important for women to pay close attention to their nutritional intake. By the age of 30, your daily meals should include many of the superfoods mentioned above to support your overall health and well-being.