Best Foods For 30 Plus Women

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The age of mindlessly eating whatever we want has now gone by. Once women hit 30, they have to start paying special attention to their diet. They have to ensure the intake of a regular and well-balanced diet. A healthy diet is a prerequisite for a long, disease-free life. It gives you energy, improves your mood and helps you maintain a balanced weight. But women do not have the same calorie requirements as men. And women need different types of nutrition throughout their lives since their reproductive cycles change over time.

Women who are at their reproductive peak need higher levels of nutrients than those who have past that stage. Women over 30 have to take special care to consume foods rich in nutrients, vitamins and minerals. Regular consumption of a well-balanced diet improves bone health, combat stress, boosts fertility and reduces the symptoms of menstruation like cramps. A good diet includes whole grains, fresh fruits & vegetables, healthy fats, and lean sources of protein. This is necessary for women over 30, as their metabolisms have started to slump. Let us look at a list of 15 foods which 30 plus women are advised to incorporate into their diets.

Tuna

Tuna is rich with omega-3 fatty acids that are essential to ensure the healthy functioning of the heart. These healthy fats also boost memory and improves cognitive function. They are also an excellent source of lean protein that have to be necessarily incorporated in every diet.

Spinach

Spinach, or green leafy vegetables contains important nutrients, vitamins and fibre that are essential for the healthy functioning of the human body. Therefore, it is imperative that 30 plus women incorporate spinach into their regular diet.

Cranberry Juice

Cranberries have been proven to promote cardiovascular health. They also contain proanthocyanidins which prevents bacteria from sticking to the walls of the urinary tract. This ensures that you do not contract Urinary Tract Infections.

Eggs

It has been scientifically proven that incorporating eggs to your regular meal will help reduce blood clots, strokes and heart attacks. Eggs contain Vitamin D and help prevent the occurrence of breast cancer. Eggs are also an excellent source of protein.

Beans

Beans should be incorporated into the regular diet of 30 plus women as it is rich in iron and folate. Folate is imperative for the duration of pregnancy to ensure proper neural tube development of the foetus. It has also been showed to be necessary for heart health.

Skim Milk

Skim milk contains zero fat and cholesterol, which makes it a much healthier alternative to regular milk. It contains a large amount of vitamins and minerals. Skim milk is also a good source of calcium and helps in preserving the bone health of the body.

Whole Grains

Women are frequently plagued with digestive problems. This can be solved by incorporating fibre to their diet. Fibre is also beneficial for maintaining a healthy weight as it keeps you feeling full and satiated longer. Whole grain bread, bran flakes and brown rice are some whole grain foods that can be incorporated into your regular diet.

Nuts

Monounsaturated foods like nuts are essential to decrease bad cholesterol. Nuts contain healthy fats which are necessary for the functioning of the body. Almonds, cashews and especially walnuts are recommended for women over 30 to maintain a healthy heart.

Soy Products

Soy products contain soy protein and can be found in foods like tofu, soymilk, soy nut butter and fortified cereal. Soy protein helps lower "bad" cholesterol levels and helps in maintaining a disease-free heart.

Fruits

Iron in fruits like strawberries and bananas are necessary for women due to their extra iron and folate requirement. This is because you lose iron from your body every month through menstruation.

Water

Water is the most important thing to be incorporated to your diet. If you do not have the habit of drinking minimum of 2 litres of water every day, then cultivate the habit. Water improves digestion, aids weight loss and enhances the appearance of the skin. It is also excellent for boosting the metabolism.

Olive Oil

Olive oil contains healthy fats that boost blood cell formation and circulation in the body. It helps the body fight against diseases such as cancer, heart problems, diabetes and obesity. Women over 30 should take care to replace their cooking oil with olive oil.

Oatmeal

Oatmeal contains high levels of protein and fibre which keeps you full for longer. It is the perfect food to incorporate into your diet if you want to maintain a healthy weight as it has very few calories and contain low levels of fat.

Salmon

Salmon is an excellent source of lean protein. Salmon contains trans-fatty acids which reduces cholesterol in the body and helps prevent heart diseases like attacks or strokes. It also contains omega-3 fatty acids which also promotes heart health.

Yogurt

Once you hit 30, you need to ensure that you consume your daily dose of calcium diligently. Calcium promotes bone health and protects you from contracting osteoporosis. Yogurt is an excellent way to maintain a healthy weight while ensuring calcium intake