Talking about “nutrients”, in your 30s, many people are in a period of hard work with more responsibilities, which may cause them to neglect taking care of their health.
ยูฟ่าเบท, director of the Center for Human nutrients at the University of Colorado, says after age 30 you start to see signs of health problems like diabetes or high blood pressure, especially if you’re overweight. But losing 10 percent of your body weight can reduce your risk of these diseases.
Nutrients are recommended as follows:
Folate
If women of this age want to get pregnant, folate is a very important nutrient because it helps promote a healthy pregnancy, prevents neural tube defects, helps the body create new cells, and also reduces the risk of heart disease.
Phytonutrients
It helps prevent heart disease and prevents DNA changes that can lead to cancer.
Iron
When you don’t get enough iron, you may feel physically and mentally fatigued. Researchers at Pennsylvania State University found that young women who were iron deficient performed worse on cognitive tasks and took longer than those with normal iron levels.
If you want to be beautiful and have beautiful skin in your 30s and up, come this way!
When we were teenagers, we could eat as much as we wanted and party wildly without feeling anything. But when we start to enter our 30s, everyone should start to nourish their skin and take good care of their health by starting with eating food that is good for the skin, fresh, clean, and of high quality, which will have a good effect on the skin and health, as the saying goes – You are What you eat – if you want to be beautiful, don’t miss out, I’m telling you. We will take you to meet Superfoods that will make you beautiful every day for sure.
1. Fish with omega-3 fatty acids
Fish is a food that can be eaten by all ages and is especially suitable for women aged 30 and over because it is low in fat and high in protein, which helps fight many diseases. And Fish high in omega-3 fatty acids include salmon, mackerel, sardines, and tuna. They are essential for the skin because they contain nutrients that nourish the skin and reduce inflammation. They are rich in vitamin E and antioxidants. Importantly, they also contain minerals such as zinc that help eliminate acne and take care of irritation.
2. Nuts rich in omega fatty acids
Nuts are high in fiber, cholesterol-free, and a great source of protein, vitamins, and minerals. There is also a lot of research confirming that eating nuts with olive oil salad dressing can help reduce wrinkles. For oily skin , choose nuts that are rich in omega -3 fatty acids , zinc, and vitamins to help nourish the skin to look younger, such as walnuts, almonds, and cashews.
3. Green leafy vegetables
Few calories but full of benefits because it is full of fiber that helps with excretion and vitamins and minerals. You should eat vegetables for no less than 50% of your daily food intake. Food for oily skin, age 30 and up should focus on eating avocados which have healthy fats that help increase skin elasticity. It is also rich in carotenoids which help protect the skin from the sun. Avocados are outstanding in that they contain D-mannoheptulose , a phytochemical that is believed to nourish the skin by stimulating collagen production under the skin.
4. Green tea
Green tea is great for skin health because it contains polyols and catechins, which are antioxidants that help protect your skin from the sun, and are great at protecting your skin from sun damage and inflammation.
5. Yogurt and Kefir
Rich in live probiotics, it helps flush out toxins, keeping your skin looking youthful, reducing redness, irritation and acne. It also helps fight bacteria in your gut that cause dull skin.
6. Orange
Orange is a fruit that is rich in water , moisturizes the skin, prevents acne, and is also rich in vitamin C, which helps fight free radicals and promotes collagen production, helping to nourish the skin, making it soft and firm, and solving the problem of rough skin and wrinkles.
7. Tomatoes
Tomatoes, besides being another good source of vitamin C, also contain important carotenoids such as lycopene, lutein, alpha carotene and beta carotene. These antioxidants are known to protect skin from damage caused by sunlight and take care of wrinkles and skin inflammation.
8. Broccoli
Broccoli is rich in dietary fiber that helps purify and circulate blood in the body, making the skin look bright and radiant. In addition, broccoli also has special properties to protect the skin from being damaged by the sun and also helps restore the skin to be healthy and stimulate the creation of new skin cells that are more beautiful and brighter than before.
9. Whole grains
The advantage of whole grains is that they help you feel full for a long time, preventing the urge to snack. They are also rich in vitamins, minerals, and antioxidants that prevent premature wrinkles. They also contain fiber that helps detoxify the intestines. Fiber sweeps up waste products so they are ready for excretion, resulting in brighter skin and indirectly preventing acne.
10. Clean water
Since our body is mostly made up of water, water is a basic thing that helps the skin look full, smooth, and not dull. It also helps the fluid circulation system work well, helping to drain waste. People who drink enough water regularly look younger.