A healthy diet prevents malnutrition and protects from diseases like obesity, heart disease, diabetes, cancer, and stroke. Your nutritional needs depend on your age. Nutrient requirements change as we get older, in large part because of changing hormone levels. Aging can also affect whether you’re better off getting a certain nutrient from a healthy diet.

Here are some foods you should eat in your 30s:


  • Nuts for Energy: Peanuts, hazelnuts, and walnuts are loaded with vitamin E, an antioxidant that bolsters the immune system, which gets run down when you’re running around. They’re also chock-full of B vitamins, which prepare your body for physical ramifications of stress like high blood pressure and off-kilter hormones. Nuts are also a great food source of arginine, an amino acid that improves blood flow to help you get from dead tired to orgasmic. You need only a handful per day.
  • Protein: We all know that protein is an important component in a healthy diet, but the amount we need as we age may be higher than previously thought. When we reach peak muscle mass by our late 30s, and after that point, we begin losing approximately three to five percent over each decade. This age-related muscle mass loss is termed “sarcopenia.” Although sarcopenia is a normal aging response. Dietary protein is another essential component to building and maintaining muscle. When your body doesn’t get enough protein, it can cause muscle weakness and wasting, leading to an increased risk of fractures from falls, especially in older individuals.
  • Fiber: When you hit your thirties, high fiber foods become essential to regulating blood sugar levels and metabolism. A balanced diet rich with fruits and vegetables and going low on processed food and saturated fats are a must for a woman in ’30s for monitoring weight.
  • Calcium: Getting adequate amounts of calcium is important in all stages of life, but it becomes of particular concern in your 30s because this marks the start of decreased bone density in women. Doctors recommend getting at least 1,000 milligrams of calcium daily. Good sources of calcium are including low-fat dairy products, calcium-fortified drinks like orange juice and soy milk, almonds, broccoli, and leafy greens.

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Article By: Dr. Himani


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