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Here are some foods you must eat and avoid after turning 30

Published on:2 May 2021, 10:00am IST
Have you ever wondered how celebs manage to look stunning, even in their 50s? That’s because they feed their body right. So, if you want to follow their footsteps, follow the tips we’ve shared.
Nikita Bhardwaj
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food you must eat after 30
Those noodles might look yum, but you should limit their consumption post-30. Image courtesy: Shutterstock
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With age, your body doesn’t just become more wise; it also undergoes several other changes. These changes can be physical as well as hormonal. The 30s are a critical phase, especially for women, because this is when career, family, motherhood, and their health needs a lot of time and attention. And to give time to everything, you need to have energy, which can’t happen if you’re not eating right. That’s why today we’re here to tell you about some foods that you must eat after 30, and the ones that you should avoid completely.

Your body undergoes changes, when you turn 30. If you’re pregnant or a lactating mother, your body needs even more nutrients than ever. If not, even then you need to prepare your body for motherhood (if there are plans). That’s why what goes in your body is of utmost importance, because these years will decide how lovely or dreadful your older years will be.   

So, let’s go through what you should eat, and what you must definitely avoid in your 30s. 

List of foods you must eat in your 30s

Dr Samudrika Patil, clinical endocrinologist and CEO of Vedicure Healthcare and Wellness, has segregated the list of foods into three parts. All the parts are essential, especially when you step into your 30s. 

1. Foods to strengthen bone mass

Bone health is one of the biggest concerns for women in their 30s. If you start eating right today, only then you can manage problems like osteoporosis or arthritis in the future. Here’s what you must include in your diet.

food you must eat after 30
From strengthening bones and teeth to preventing heart conditions, calcium is the magic mineral that we need in our diet. Image Courtesy: Shutterstock

– Calcium and vitamin D are crucial to maintain bone strength;
– Foods that contain these include dairy products such as milk and yogurt;
– Green veggies, which are loaded with iron and other vitamins are good for health;
– Fish such as sardines and salmon with bones;
– Almonds.

2. Foods that contain antioxidants

Free radicals stimulate the ageing of tissues, and to combat them, antioxidant rich foods are super helpful!

– It is surprising but the right amount of tea and coffee could be good for you. That’s because green, black tea and coffee all have antioxidants;
– Berries, especially blueberries, have strong anti-inflammatory properties and are also rich in antioxidants;
– Black rice.

3. Foods that help you sleep better

Do not compromise on sleep! Sleep is extremely crucial for optimum functioning.

– Chamomile tea;
– A glass of milk in the night goes a long way;
– Almond, walnuts, and fatty fish.

food you must eat after 30
Try your hands on almond milk. Image courtesy: Shutterstock
4. Foods that help to keep your blood pressure in check

Hypertension has become a part and parcel of daily life. To avoid any damage, add these foods to your diet.

– Potassium-rich foods are known to keep your blood pressure in check;
-These include potatoes, beans and tomatoes.

Now, it’s time to learn about all the foods you must avoid in your 30s
1. Added sugar is your enemy

– Foods with added sugar must be avoided at all costs;
– Aerated cold-drinks are laced with potentially cancer-causing dyes, which also contain added sugar;
– Avoid sugary pastries and chocolates;
– Refined and starchy foods;
– Alcohol and smoking
“Cut down on drinks and throw those cigarettes away, so you do not age too soon. Your liver health is crucial too! Alcohol is a total no-no,” suggests Dr Patil.

2. Avoid soy sauce, so the frequency of chinese takeaways.

“Soy sauce contains a neurotoxin called salsolinol that is likely to cause damage to the DNA, and trigger Parkinson’s disease. It can also cause cancer,” says Dr Patil.

food you must eat after 30
You may want to stay away from the ham and bacon. Image courtesy: Shutterstock
3. Say bye to bae-con!

Collagen is super important to keep your skin firm. Bacon contains sodium nitrate, which contributes to reduction of collagen, and in turn, causes wrinkles, saggy skin and aging.

4. Flavoured yogurt is again too much added sugar

Salty foods like chips or fries could lead to high blood pressure and skin aging, because of dehydration.

Wondering how messed up your diet is? Then it’s time to fix it now!

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.