A healthy diet basically includes foods such as green vegetables, fresh fruits, cereals, grains and pulses. However, women over 30 need special foods that are rich in vitamins and proteins. These foods are important to fight diseases, promote fertility and moreover, for a healthy body. If you are 30 years old and wish to follow a healthy diet, include these vitamins and proteins in your menu.
Diet for women over 30:
Iron rich foods: Every month, a woman loses iron from her body due to menstruation. Iron deficiency can make you weak and reduce the formation of blood in your body. By having foods rich in iron a woman fights fatigue, prevents anemia, hair fall and headache. Green leafy vegetables such as spinach, asparagus and beans contains iron. Liver and tuna fish are also very rich source of iron.
Fruits: Raw and fresh fruits provide proper nutrients that are required for women over 30. Iron and calcium are most important nutrients for women. Include fruits such as papaya, peaches, olives, strawberries, oranges and cranberries in your diet. Instead of opting for fast foods, start munching a fresh fruits to fight hunger and fatigue.
Calcium: This nutrient can be best consumed with Vitamin D and magnesium. After 30, good carbohydrates and fats protect you from heart diseases and blood pressure. Prefer having low fat dairy products. Spinach, grilled fish such as salmon, tuna, low fat cheese, eggs, skimmed milk and multi-grains are rich in calcium. Animal protein absorbs calcium from the body so, reduce the intake of animal proteins in your diet. To maintain a healthy body even after 30 start having plant based proteins such as tofu, nuts, beans and spinach.
Fats: To decrease the bad cholesterol level, women over 30 must have mono-saturated foods. These fats protect one from heart diseases, lowers blood sugar and blood pressure levels. Healthy fats also improve blood cell formation and blood circulation in the body. Almonds, cashews, beef, oatmeal, pasta, brown bread, walnuts, sesame and pumpkin seeds are rich in mono-saturated fats. Plant based oils such as olive oil, canola oil, grape seed oil and flax seed oil are also healthy fats for women over 30 years.
Women over 30 must have these healthy foods in their diet. Include these nutritious list of foods to maintain your figure and stay fit even while growing old! Just having the right food is not sufficient; we need to workout regularly to maintain our body and health. Drink lots of water to stay hydrated and flush out toxins from the body.