5 Essential Nutrients That You Must Have In Your 30s

Essential Nutrients In 30s: When we are young, we tend to ignore our body’s requirements which have negative effects on our overall well-being. Adopting a healthy lifestyle and consuming a diet rich in essential nutrients is essential at every stage of life. As you age, the body experiences numerous changes that can make you feel uncomfortable. Therefore, it is important to take essential nutrients for a strong and healthy body. Here are some essential nutrients that you must take in your 30s.

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Essential Nutrients In 30s

Calcium

According to the NIH, calcium is the most abundant mineral in the body. Almost all calcium in the body is stored in bones and teeth, giving them structure and hardness. Your body needs calcium for muscles to move and for nerves to carry messages between your brain and every part of your body.

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Vitamin D

Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults, as per NHS.

Omega-3 Fatty Acids

Essential Nutrients In 30s (Image Credits: Canva)

The Cleveland Clinic states that omega-3 fatty acids help all the cells in your body function as they should. They're a vital part of your cell membranes, helping to provide structure and supporting interactions between cells. While they're important to all your cells, omega-3s are concentrated in high levels in cells in your eyes and brain.

Iron

Iron as per NIH, is a mineral that the body needs for growth and development. Your body uses iron to make haemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to make some hormones.

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Folate

According to the Mayo Clinic, folate (vitamin B-9) is important in red blood cell formation and for healthy cell growth and function. The nutrient is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine. Folate is found mainly in dark green leafy vegetables, beans, peas and nuts.

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)