5 Essential Nutrients For Women To Consume Post 30

Especially after childbirth, it is essential for all women to be careful about their health, exercise regularly and stay conscious about their nutrient intake

As age increases, so should one’s attention towards one’s health. It is a simple fact. While many of us complain about our age and perhaps even lie about it, it is still imperative to understand that you cannot lie to your own body. With increasing age, one should also be more attentive towards taking care of their body. Especially women. The need for a woman’s body differs from that of men. During their lifetime, they undergo multiple phases that can take a heavy toll on their health. Especially after childbirth, it is essential for all women to be careful about their health, exercise regularly and stay conscious about their nutrient intake. 

A lot of nourishment is required by a woman’s body after attaining the age of 30. The requirement can be a combination of vitamins, minerals and many other nutrients that keeps the body energetic, healthy and agile. Although there are a few nutrients that might be considered a little more vital for healthy functionality, reproduction as well as the vitality of a woman’s body.

Let's take a look at those 5 most-essential nutrients that women need after 30:

Vitamin B12, B6 & D3

Extreme fatigue can occur in a woman’s body after the age of 30. Especially after pregnancy. Vitamins are an essential source of nutrition that helps the body stay nourished and which helps curb all fatigue. 

Vitamin B-12 is especially efficient in the promotion of swift action and alertness in the body. Other than that, Vitamin D-3 can help get protection against ailments like breast and ovarian cancer which is a rising cause of concern among women in our nation and the world. This vitamin also strengthens immunity against certain autoimmune diseases and provides adequate muscle, bone and teeth strength.

Apart from these two, Vitamin B6 is the most proficient source of nutrition that promotes healthy and regular sleep and protects a woman against sleep problems such as insomnia. Sound sleep is a big concern post the age of 30 and adequate consumption of B6 can help in the same by regulating one’s appetite and maintaining hormonal balance, thus protecting one from mood disorders.

Foods one can take for Vitamin B12, B6 and D3 are peanuts, soybean, oats, bananas, cereals, milk and dairy products, eggs, fish oils, and oranges. 


Iron is the next most important source of nutrition that ensures one never runs out of energy. It makes sure that adequate rejuvenation is provided to the body and helps it stay active throughout the day. Not only physical fitness, but good amounts of iron can also be helpful in the proper functioning of the brain. Thus, iron is a wholesome source of nutrition. 

Foods one can take for Iron are spinach, legumes, pumpkin seeds, quinoa, broccoli, tofu, dark chocolate. 


A lesser heard of, but essential nutrition for a woman’s body, especially when one is expecting or has recently given birth is Folate. One can benefit from manifolds with adequate consumption of this nutrition. It helps in combatting spinal and brain defects and also makes the body resistant to colon or breast cancer. 

Foods one can take for folate are brussels sprouts, leafy green vegetables, such as cabbage, kale, spring greens and spinach, peas, chickpeas and kidney beans.


With increasing age, women’s body needs more calcium to maintain bone strength. Calcium is like a wonder nutrient that helps all women solve the majority of issues of daily life that can hinder work. Not only does it maintain stable Blood Pressure (BP), but also controls efficiency in controlling symptoms of PMS. Good bone density and muscle strength are also important to be maintained, especially after 30 in women. 

Foods one can take for calcium are leafy green vegetables, Milk and dairy products, ragi, soybean, chickpea, nuts, seeds, beans, lentils, and fruits. 

Lutein and Coenzyme 10 

Multivitamin supplement that helps women age gracefully, is a fat-soluble nutrient found in many foods. It is a powerful antioxidant and helps produce energy in the cells of one’s body. It also protects against premature ageing and supports a healthy heart and blood flow in women. It lowers the risk of heart disease, cancer and other major ailments. 

Lutein is another fat-soluble nutrient and part of a group called carotenoids. It is also an antioxidant and helps improve eyesight, protect breast and cervical tissues, improve skin and protect against the sun. 

Foods one can take for Lutein and Coenzyme 10 are green leafy vegetables (e.g., kale, spinach, broccoli, peas and lettuce), egg yolks, oily fish (such as salmon and tuna), organ meats (such as liver), and whole grains. 

One must always be on guard in taking care of their health, but with increasing age, it is important to be more careful about your diet, exercise and overall health. Stay Safe. Stay Healthy. And take care! 

Tags assigned to this article:
Women Wellness healthy diet Nutrients


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