While youthful naivety still dominates for many people in their twenties, the real seriousness of life begins in the thirties – at least sometimes.
In addition to family, work and relationships, you also notice changes in your health at one point or another. For example, that the metabolism runs slower or that the skin loses its elasticity.
You should keep this in mind when eating after 30
In order to counteract the signs of the times positively, it helps to pay attention to one or two things in your diet from the age of 30 onwards.
Berries, spinach or apples: slow down the aging process
Antioxidants protect the skin from free radicals and can therefore delay natural aging. The substance is also good for intellectual youth.
It is mainly found in fruits and vegetables, such as apples, blueberries, currants, spinach, kale and pecans.
Basically, when it comes to nutrition, you should make sure that as many colors of the rainbow as possible appear in your diet.
Omega-3 fatty acids from salmon, walnuts & flax seeds
Over time, the skin loses its fullness. The first wrinkles form and the connective tissue becomes slacker. This process cannot be stopped, but it can be slowed down with the right nutrients, such as omega-3 fatty acids.
These help to give the tissue more elasticity and provide the skin with moisture. The healthy fat is contained in linseed oil and linseeds, walnuts, salmon and herring.
Vitamin C for collagen formation: lemon, broccoli and fennel
The older we get, the less collagen our body produces. The decline in protein is most dramatic in your mid-thirties. Eating foods with vitamin C can help keep collagen forming, reduce UV damage, and support wound healing.
The most important sources of vitamin C: pepperoni, parsley, broccoli, fennel and citrus fruits.
Reduce breast cancer risk with cruciferous vegetables
Especially if you have a hereditary predisposition, the risk of developing breast cancer increases in your thirties. Cruciferous vegetables, such as broccoli, cauliflower or Brussels sprouts, have been shown to influence estrogen levels, reducing the risk of breast cancer.
It also contains many healthy antioxidants and fiber, which protects the body from diseases.
Folic acid for the female body
While a few decades ago women became pregnant earlier, today family planning often only begins after the age of 30. What the female body then needs is folic acid.
The B vitamin, which is found in spinach, savoy cabbage, peas and avocado, is involved in the formation of genetic material and can help prevent neural tube disorders in infants.