Here are 7 super nutrients a woman must include in her diet after she turns 30 to postpone her old age by a good 10 years. These nutrients are found in a healthy diet.
This important mineral found in dairy products and certain plants and animal products is necessary for bone and teeth health. Calcium constitutes 1% of a woman’s body. Women are four times more susceptible to osteoporosis than men and so, it is necessary that they have enough calcium in their bones. Calcium is also useful in maintaining heart and muscle action and also in blood clotting. Women who have crossed 30 begin to lose bone mass and strength.
Fish Oil Nutrients
Mackerel, trout, herring, sardines, tuna, salmon and albacore are rich sources of omega-3 fatty acids such as DHA – docosahexaenoic acid and EPA – eicosapentaenoic acid. These fatty acids can’t be produced in our bodies and sourcing them from fishes or from supplements promotes overall health. These acids regulate heart and blood vessel functions and are also responsible for reducing the triglycerides in the body, which might lead to heart disease. These fats also reduce inflammation and regulate brain operations. Optimum amounts of omega 3 also prevent moodiness and depression. These are also good for lactating moms and pregnant mothers to enhance brain health for their babies. Fish oil is beneficial for overweight women with joint tenderness.
Folate is a water-soluble vitamin B and is naturally found in leaves such as asparagus, spinach, and fruits such as cantaloupe. Optimum amounts of folate in the body makes a person healthy. Folate is also required to make DNA. Furthermore, DNA is crucial for the functioning of new cells, tissue, skin, and hair. It prevents neural tube abnormalities in the fetus and also supports normal levels of homocysteine in the blood.
Vitamin B Nutrients
Vitamin B including thiamin – B1, riboflavin – B2, cobalamin – B12, niacin – B3, pyridoxine – B6, biotin, and pantothenic acid – B5 are all important for healthy functioning of the body. All these are water-soluble and are from whole grains, fruits, and vegetables. Vitamin B12 is found in fish, milk, and meat. These vitamins are very important after turning 30 years old because an active woman burns around 2000 calories a day and these vitamins produce the energy to meet these demands of everyday life, such as showering, laundry, going to the gym or even going to the office.
These vitamins reduce the risk of heart disease. Biotin helps in healthy hair growth. Vitamin B6 is necessary for reduced PMS symptoms, although scientists are still trying to research this claim. These vitamins are essential for any adult woman who exercises regularly or is physically active.
This is a fat-soluble nutrient in a plethora of foods, such as fish and meat. This powerful antioxidant is a key component in helping kick start the production of energy in the cells. Coenzyme Q10 also helps protect against premature aging and also regulates heart functioning. This enzyme is beneficial to women who have a greater risk of heart disease and cancer.
All these nutrients are best in their natural form from food. The body absorbs these nutrients better from food.