As women get older, their nutritional needs changes, and they need to eat specific foods to get the nutrients their bodies need to stay healthy. The 30's should be the time a women starts to eat healthy if they haven't been doing so. It is also the time for women to learn about certain nutrients in foods and why they need to stock their bodies with them now to help defend off health issues that spring up in the later ages. Listed below are the foods all women in their 30's should be eating and why.
Phytonutrients are commonly referred to as phytochemicals and are found in fruits, vegetables, beans, whole grains, and nuts. Phytonutrients contain antioxidants that help slow the aging process, lower the risk of heart disease, prevent cancers, and fight off infections. Phytonutrients also act as an anti-inflammatory and promotes a healthy liver. Tasty foods like watermelon, blueberries, spinach, carrots, and dark chocolate contain good sources of phytonutrients.
Metabolism starts to slow down in the 30's. Slow metabolism can lead to weight gain, which is why it is important to eat foods that boost metabolism. Drinking plenty of ice water can boost metabolism and help burn fat. Water is also good for kidney health. Egg whites are packed full of amino acids, protein, and vitamins, making them a great metabolism booster. Other metabolism boosting foods include: Greek yogurt, peppers, green tea, milk, and whole grains.
Even though arthritis and other joint conditions don't normally occur until the later ages of life, the foods women eat in their 30's can help prevent arthritis, or lessen it's severity. Foods high in Omega-3 fatty acids are great for joint health. Omega-3 fatty acids can be found in oily type fish like salmon, tuna, and mackerel. Women in their 30's should include fish in their diets if possible, or take an omega-3 supplement.
The foods women eat in their 30's can help make their skin look younger and firmer as they age. Pomegranates are packed full of polyphenol antioxidants that fight free radicals and regulate skin's blood flow, giving the face and cheeks a nice rosy color. Research has showed that women who eat green and red peppers regularly show less signs of wrinkles and crow's feet. Steel cut oatmeal and Greek yogurt are also beneficial in preventing wrinkles as well. The high protein in Greek yogurt helps keep the skin firm.
The 30's for a lot of women are child bearing years. The lack of folate during pregnancy can cause neural-tube defects in babies. Examples of folate rich foods are: leafy greens, citrus, asparagus, beans, and broccoli. Bone density can also start to go down in the 30's, so foods high in calcium are necessary to protect strong bones.
Giving the body all the proper nutrients it needs can help women live long, happy, and healthy lives.