Food after age 30

• April 29, 2024

The requirements of each woman vary depending on their age, height, complexion and physical activity, but these decrease according to age, we show a series of recommendations for you to get good nutrition after 30 years.

1. Increase the consumption of vegetables. The jicama or carrot, salad of green leaves with tomato and asparagus, can be a good option for every moment of the day, after 30 years. The green leafy vegetables contain chlorophyll favoring the detoxification of our body, besides being excellent sources of folic acid.

A study conducted with Mexican women by the Center for Research in Food and Development A.C. evaluated the relationship between the consumption of foods such as onions, lettuce, apple, spinach and tea, among others that contain phytoestrogens, and the risk of breast cancer.

According to the study, the consumption of more than one slice of onion per day has a protective effect against the risk of the disease after 30 years. There was also a similar effect of consuming more than half a cup of spinach and more than one lettuce leaf per day in women who were not yet menopausal.
 

2. Eat at least 5 servings of fruits. Fruits are excellent sources of various vitamins, minerals and antioxidants; For example, guava, orange and tangerine contain vitamin C, which favors the prevention of cancer.

On the other hand, fruits such as strawberry, apple and watermelon are associated with the reduction of cancer risk, as well as the elimination of free radicals that oxidize and damage women's cells after 30 years.
 

3. Add a portion of unsaturated fat daily to feed . One teaspoon of olive oil or 2 tablespoons of peanuts or sesame seeds toasted in salads; 10 almonds or a tablespoon and a half of chopped walnuts. This type of fat contains a protective effect against cardiovascular diseases.
 

4. Eat legumes three times a week. Legumes such as beans, lentils and soybeans are an excellent source of fiber and protein.
 

5. Consume the adequate amount of fiber and water per day. Fiber is a component of the diet that participates in the absorption of calcium. Women with more than 30 years of age, with a consumption higher than 30 g., Have an inhibition of calcium absorption and in the long term this can favor osteoporosis. As a whole, sufficient water intake (approximately 2 liters) is also very important for the proper functioning of the organism.

6. Include 2 to 3 servings of dairy per day. Milk and its derivatives (preferably low in fat) contain calcium, a mineral that strengthens bones and helps prevent osteoporosis.

7. Due to prolonged use of hormonal contraceptives , women over 40 years can present deficiency of B vitamins, especially pyridoxine (vitamin B6) -the lack of this vitamin, represents a decrease in serotonin and depression.- The main sources of pyridoxine are meats, fish, poultry, legumes, avocado, banana and oilseeds.

As the body ages, it needs more care to cope with health risks. A proper diet, good eating habits and the regular practice of physical activity are three fundamental factors to ensure the well-being of the body after 30 years. If there are doubts about feeding, it is recommended to go with a nutritionist to have an effective orientation.

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