What should a 30-year-old woman eat to maintain her health?

At the age of thirty, most female friends have already started a family and had children. Stable job and harmonious family. Without too much pressure, the body of women at this age has already begun to decline, the physique gradually weakens, and the skin begins to become less delicate. Even with some good cosmetics, it is difficult to cover up the traces of time left on the face. Learning to take care of yourself is very important. You can choose to adjust your daily diet structure. So what should a 30-year-old woman eat for maintenance?

Many women want to stay young forever, but don't know how to do it. What should a 30-year-old woman eat to maintain her youth? There are many health care products and beauty products on the market, and the prices are not bad. Although some of the effects are obvious, there may be many side effects. Here are some things women over 30 should eat more of to take care of themselves.

1. Eat more fish

Eating more fish can enhance people's immune function and improve their ability to prevent and resist diseases.

It is recommended to eat sardines, which are rich in fatty acids and help prevent dementia. After the age of 30, women's daily fat intake should not exceed 30% of total calories, nor be less than 15%.

The omega-3 fatty acids in sardines help prevent depression and dementia caused by free radical damage, without making you fat.

At the same time, due to environmental pollution, feed additives and other factors, the levels of mercury or other pollutants in artificially raised fish and most wild fish are high.

And the mercury content is generally proportional to the size of the fish, so small sardines are safer to eat. If you think cooking is too troublesome, you might as well try canned sardines. They are very easy to eat and taste good.

2. Eat more nuts

Walnuts, in particular, may help prevent heart disease better than any other nut, and they also contain antioxidants. However, walnuts are high in calories, with 1/4 cup containing 164 kcal. Remember not to be too greedy when eating them.

3. Eat more fruits

If possible, eat more blueberries, which can help prevent Alzheimer's disease and improve your concentration.

The blue-purple color of blueberries indicates that they have extraordinary antioxidant capacity.

A recent animal study suggests that blueberries may help people avoid brain damage that can lead to Alzheimer's disease.

If you don't see blueberries in ordinary markets or supermarkets, you can buy blueberry yogurt instead.

4. Eat more vegetables

One of the must-eats is cabbage. It is an indispensable ingredient for delaying aging.

Because cabbage contains a lot of antioxidants, vitamin A and vitamin C, and it is also a good source of calcium among vegetables.

5. Eat more whole grains

Rye bread would be a good choice. It helps prevent diabetes and reduces the risk of breast cancer.

Almost all cereal foods are good for digestion, but rye is especially helpful in preventing type 2 diabetes.

Not only that, rye is rich in phytoestrogen phenols, which can help reduce the risk of breast cancer.

However, the main ingredient of real rye bread should be pure rye. If you buy it just based on the color, it is very likely that what you buy is not rye bread.

The above introduces what a 30-year-old woman should eat to maintain her health. I hope it can inspire you. Dietary conditioning is from the inside out and has no side effects on the body. Female friends must learn to take good care of themselves. Parents have a lot of worries, so you must treat them calmly. A good mood is also good for the body. In addition to paying attention to your diet, you can also do some exercise to enhance your own resistance.