The Most Important Foods Every Woman Should Eat By Her 30’s

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Healthy eating is fundamental for both men and women, but their nutrition needs are different. Here are some foods that every woman has to include in her diet.

Flax Seeds

Having flax seeds daily will help you achieve good overall health. They can reduce the risk of heart disease and breast cancer, in addition to being a valuable source of Omega-3 fatty acids.

Moreover, their anti-inflammatory properties can prevent arthritis, and they can also help ease irritable bowel syndrome due to their digestive properties.


Salmon is naturally high in iron, a mineral most women usually lack, but it is rich in Omega-3 fatty acids as well, which can improve your mood.

According to some experts, Omega-3 is beneficial in treating depression and preventing mood swings.


According to some studies, a regular intake of cranberries can be associated with a reduction in the risk of breast cancer and heart disease.

They can also prevent and cure urinary infections. Because of this, it would be a good idea to have a glass of cranberry juice every other day.


Spinach is known to be rich in vitamins, minerals, and magnesium, although it is not a much-loved food. Magnesium is helpful in reducing the physical symptoms of PMS like weight gain, bloating, swelling, and breast tenderness.


As experts say, walnuts can be valuable in reducing the risk of breast cancer, as well as they can help bone health, arthritis and depression, because of their high content of Omega-3 fatty acids, antioxidants, and phytosterols.

Walnuts also have essential nutrients such as folic acid, calcium, and magnesium.


Oats can be a great ally in keeping your heart healthy, keeping blood pressure levels in check, and preventing PMS and mood swings due to their content of vitamin B6. They also pack a good amount of folic acid, a component that is essential for women during and after pregnancy and can prevent defects in babies.


We already know that almost all nuts are significantly nutritional, but if you are 30 years old (or older), you should be eating peanuts, hazelnuts, and walnuts on a regular basis.

These are particularly useful to boost your immune system and keep it robust enough to bear your new life demands, thanks to a high content of vitamin E. It is now more important than ever that your body does not get run down.


As you reach your 30’s, you might get introduced to those unwanted fine lines in your face. Even though you are the only one who notices them, there is something you can do if they still bother you, and it does not have anything to do with scary injections into your forehead: eat more beans.

Since beans are rich in antioxidants that can help your body fight free radicals, which are skin-damaging molecules caused by the sunlight and pollution that have attacked your body over the past few decades.

Being 30 years old is no longer a youth-killing struggle if you can make these foods part of your regular diet. Each of these will mainly help you fight the effects of ageing on your body and mind, so you can, unexpectedly, enjoy being 30 or older.

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