4 Foods to Eat to Get Enough Vitamins You Need in Your 30s

While you should always take good care of your health, make it a top priority when you’re already in your 30s. Your poor diet in your 20s could already be taking a toll and gone are the days when you can survive with junk food for lunch while still feeling great. Now that you’ve become older (and wiser), improve your health by including these vitamin-packed food items to your diet.

Green Leafy Vegetables
This comes as no surprise that green leafy veggies are on the list. Adding more greens to your meals provide heaps of essential vitamins and minerals. Spinach, lettuce and cabbage are jampacked with calcium, which make good alternatives for vegans and those who are lactose intolerant. More than keeping your bones healthy, calcium from these veggies can also protect you from cancer and certain heart diseases.

Green leafy vegetables are also rich in vitamin A, which helps boost your immune system. When it comes to these foods, the sky is your limit. They have zero cholesterol and very low in sodium, so you can devour as much as you can on any day.

Beans and Legumes
Many people get intimidated by beans, but they are good sources of nutrients. Beans and legumes are loaded with B9, a vitamin essential for your baby’s brain development (if you’re an expectant mom) and essential for cell repair. Incorporating a cup of garbanzos to your salad can give you a complete doze of folate you need in a day.
Moreover, these foods are great source of phosphorus, copper, potassium and magnesium as well. It helps reduce your calories intake, since they are high in fiber, which keep you feeling full for longer.

Fresh Fruits
Fresh fruits are rich in antioxidants that counteracts the effects of free radicals. They are rich in vitamin C and E, which are the skin’s best friends for looking young. They help with he generation of new skin tissues and regulate the skin’s retinol levels to prevent early onset of fine lines and wrinkles.

Also, fruits are packed with essentials like natural glutathione and phytonutrients that keeps your skin moisturized and blemish-free. Freshly picked fruits are wonderful source of prebiotics that takes care of your gut health, boosting your overall fitness. Instead of a doughnut for snacks, get a bowl of fresh fruits for a healthier alternative.

Dark Chocolate
That bittersweet taste from a high-quality dark chocolate is what makes this treat nutritious. The more bitter it is, the higher its cocoa content, which makes a bar of dark chocolate more nutritious. An ounce of pure dark chocolate provides a significant amount of iron, which is an element essential for blood regulation.

Dark chocolate also boasts excellent amount of flavanols, which can even equate to the amount found in acai and blueberries. Stick to at least 70% cocoa to get the most nutrient out of this treat.

Eat right to feel right. At this stage of your life, what you eat greatly matters in making you look and feel your best.