The best diet for everyone is a well-balanced and varied diet consisting of whole grains, fresh fruits and vegetables and lean protein sources. Women over 30, however, require a well-balanced diet that pays special attention to the consumption of foods rich with specific nutrients and vitamins that promote bone health, boosts fertility and reduce symptoms of PMS, among other things.
Nutrients for Bone Health
Women need a diet rich in calcium, magnesium and vitamin D. As women age, you become a greater risk for developing osteoporosis. Prevent osteoporosis by including calcium rich sources of plant-based foods in your diet. Foods like kale, broccoli and beans are acceptable options. Calcium is best absorbed when taken with magnesium and vitamin D. Halibut, celery, and pumpkin seeds provide magnesium while salmon, shrimp and supply vitamin D.
Iron
Each month women lose an average of 15 to 20 mg of iron during menstruation, according to the Illinois Department of Health. This loss needs to be adequately replenished to prevent anemia, headaches and fatigue. Incorporating iron-fortified cereals and whole grains is an option. However, animal products contain the highest amounts of iron. If you’re a vegetarian, focus on leafy vegetables, peas and beans. Eating foods containing vitamin C with iron sources significantly increases the amount of iron absorbed by your body.
Be Careful with Protein
While protein is essential to your diet, too much animal protein causes calcium loss. For this reason, you want to speak with a healthcare professional before undertaking a low-carb, high-protein diet. It is also important that you limit dairy products as your source of calcium. Because you stop building bone mass after age 30, animal protein, which affects calcium absorption, is particularly dangerous. Increase protein plant-based protein sources like spinach, nuts, tofu and beans.
Focus on Good Carbs and Good Fats
Including whole foods like whole wheat pastas and breads, oatmeal, brown rice and fruits and vegetables help to increase your serotonin levels while providing much needed dietary fiber. You will find that you stay full longer and are better able to control your weight when your diet is rich in complex carbohydrates. Furthermore, complex carbohydrates provide you with sustained energy and loads of nutrients. Finally, avoid cutting fat from your diet. Healthy, unsaturated fats are an important part of a well-balanced diet and enhance your brain and body functions. Olive oil, nuts, avocados and seafood are smart choices for healthy fats.
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