Top 4 important nutrients for women age 30  



For women from the age of 30, if the body is lacking in nutrients, the risk of developing a variety of health problems such as heart disease and stroke may increase rapidly.

“When entering the period of pre-menopause and menopause, estrogen levels in the woman’s body will reduce. The lack of estrogen can increase the risk of heart disease in women”, said Dr. Nereida Correa, gynecologist at the Einstein Institute of Medicine, New York. According to US government statistics, heart diseases (heart attack or heart failure) and stroke are the third leading causes of deaths in women. Therefore, from the age of 30, women should be very much aware of their health care.

women age 30

 Here are 4 nutrients which can reduce the risk of heart diseases as well as other chronic diseases such as osteoporosis, diabetes, breast cancer and high blood pressure…

Vitamin D

Those women who do not get enough vitamin D may have brittle bones, or even worse, osteoporosis.A study published in July on the British Medical Journal (New England Journal of Medicine) showed that high doses (800 international units) of vitamin D daily could reduce the risk of hip fracture in older women up to 30%.Women can supplement vitamin D in three ways: sun absorption through the skin, from the diet and from vitamin supplements. As age increases, the vitamin can be absorbed through the skin decreases. So, instead, you can supplement vitamin D from milk serving every day. Dr. Nereida Correa advised to eat low-fat yogurt or cheese, and try hard cheese, orange juice or the beans as part of a daily diet for better vitamin D supplementation.


Over time, the ability to produce new bone cells in women decreased. But calcium supplements can help them improve this. Dr. Correa advised that in addition to eating calcium-rich dairy foods, older women should supplement of 600 mg calcium per day, divided into two doses.


The two main forms of calcium in supplements are calcium carbonate and calcium citrate. Calcium carbonate is best absorbed after meals, while calcium citrate can be absorbed even when you’re hungry.

Besides dairy products, calcium can also be found in tofu, grains, soy, vegetables such as kale, broccoli, cabbage, fish such as sardines and salmon…

Omega-3 fatty acids

According to a study published on the Journal of the American Medical Association in 2002, supplement of omega-3 fatty acids may help reduce the risk of heart disease in women.According to the American Heart Association, Omega-3 fatty acids are a type of polyunsaturated fat. These healthy fats also can help slow the growth of plaque in the arteries and reduces blood pressure. Omega-3 fatty acids are found in fish such as salmon, tilapia, cod and olive oil…

 Vitamin B12

Vitamin B12 deficiency is one of the causes that can lead to anemia. American researchers have examined nearly 73,000 postmenopausal women who participated in the study of women’s health in 9 years. The results showed that among women in the study, 5.5% of them is anemic. The researchers found that women suffering from anemia consumed less protein, folate (vitamin B9), iron, vitamin C and vitamin B12.Low levels of vitamin B12 tend to occur in women over 30 years of age. Older people may not have enough hydrochloric acid in the stomach to absorb the vitamin and that can lead to this condition.Those who do not get enough B12 may experience fatigue, weight loss, poor memory and depression. The amount of vitamin B12 recommended is 2.4 micrograms per day for adults, and it can be found in foods such as fish, meat, poultry, eggs, milk and breakfast cereals.



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