Some Diet Essentials for Women in their 30s

Thirties are the new twenties, sure. But it is that much more important to take care of your health in the 30s, especially for women.

On a day when we celebrate womanhood, the strength that women possess and the inspiring characters that they are to people around them, here are some important ways to protect women’s health, by including these must-have diet essentials in their food:

Fish - Omega 3 fatty acids

Omega-3 fatty acids: Omega-3 helps to fight heart disease, cancer, rheumatoid arthritis and skin disease. It can be found in foods like fish, nuts, chia seeds, flaxseeds and vegetable oils.

Folic acid (folate): This is a form of vitamin B9 essential for women of child-bearing age. Good sources are leafy green vegetables, fruit and fruit juice, nuts, beans and peas.

Iron: Women after 30 should have approximately 18 mg/day of iron. Best foods sources for it are poultry, seafood, dried fruit such as raisins and apricots, and iron-fortified cereals and breads.

Antioxidants: They slow down the natural aging process, helps fight against cancer and other diseases. Broccoli, dates, berries, pomegranates are good friends.


Calcium and Vitamin D: Women after 30 require 1000 mg/day of calcium to prevent their bone density from decreasing. Vitamin D helps the body to absorb calcium better, so these should be had together. Good sources are yogurt, cheddar cheese, tofu, spinach among others.

Happy International Women’s Day!

Author: KV Labs

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