By Khushi Pal
Published Feb 12, 2024

Hindustan Times
Lifestyle

Photo Credits: Pexels

5 essential nutrients to have in your 30s

Your diet is crucial to your overall health as you age. Here are 5 essential nutrients you should include in your diet if you are in your thirties.?

Iron

Consume foods rich in iron for carrying out day-to-day tasks. Include green vegetables such as spinach broccoli, and nuts and seeds in your diet to meet the body's iron requirements.??

Vitamin D

Vitamin D is essential to improve bone health, build immunity and promote hormonal balance. You can have foods such as salmon, sardines,?milk or mushrooms to increase vitamin D levels naturally.?

Omega-3 fatty acids

Omega-3 fatty acids are vital nutrients that improve brain function and reduce inflammation and the risk of heart diseases.

Calcium

Calcium is important for increasing bone density. It also helps improve muscle movement and nerve function. Including dairy products such as milk, yoghurt,?or cheese in your diet can help boost calcium levels.

Folate

Folate is essential to boost healthy red blood cells. It is also an essential nutrient for pregnant women. Foods including chickpeas, broccoli and nuts contain folate.

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