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Top 10 Fruits for Women Over 30


The 30s is a milestone decade for several women, especially in terms of family and career. It’s also an era where metabolism starts to drop, which equates to a drop in lean muscle mass and an increase in body fat. Our capacity to build bone density starts to drop once our 30s are in full swing. For many women, the 30s are prime childbearing years. If you’re considering becoming pregnant, you should work in healthy sources of iron and folic acid to promote a healthy pregnancy.

Women start to rethink things, especially what they eat, when their favorite pair of jeans no longer fit as well as they used to. Boosting exercise will help keep your metabolism at full speed and maintain healthy bone density. A University of Pennsylvania study found that weight training helped decrease abdominal fat by 7 percent and overall body fat by an additional 4 percent. Though exercise is important, so is eating right, and fruit is an excellent way to fill up while getting the right nutrients. Let’s take a look at the “age-perfect” fruits women should focus on from age 30 onward.


10) Kiwi fruit


This tiny fruit contains around 70 milligrams of vitamin C – that’s more than an orange and just 5 milligrams short of the daily recommendation for women. Research links Vitamin C to improved eyesight, lower cancer risks and overall better heart health. Just peel and slice some kiwi fruit and mix it with some bananas for a potassium-rich fruit salad. Kiwi fruit’s tartness complements banana’s mellow flavor. You can also slice a kiwifruit in half and grab a spoon – the fruit creates its own bowl.


9) Watermelon


Watermelons mostly contain water – about 92 percent – but this delicious fruit is soaked with nutrients. Each bite has lots of vitamin A, B6 and C, lots of Iycopene, antioxidants and amino acids. Just one cup of this refreshing fruit serves up more than twice the Iycopene (7.8 milligrams) of a fresh tomato. And it only has 40 calories per cup! Have some fun with watermelon: toss it into a salad with feta and arugula. Or sprinkle some chile powder on chilled watermelon slices.


8) Raspberries


Raspberries are considered a superfruit and contain ellagic acid, a known cancer fighter, and have higher levels of antioxidants than almost any other fruit. Raspberries are also a good source of vitamin K, which helps increase bone-mineral density, reducing your risk of fractures. The American Dietetic Assocation says that one cup of raspberries has 8 grams of fiber, a big step toward the 25 grams of fiber per day that women need for protection against colon cancer, digestive disorders, and heart disease. Raspberry leaves contain a chemical called fragine, which has toning properties that help both the intestines and reproductive organs. A tea made from raspberry leaves may relieve menstrual cramps and help the uterus regain tone after childbirth and increase milk production. Try making a spinach and raspberry salad!

7) Tart Cherries


Tart cherries are one of the highest antioxidant foods around, they help fight memory loss, heart disease, high cholesterol and diabetes. They also soothe arthritis symptoms and ease muscle pain after exercise and therefore enhance sleep.


6) Tomatoes


This strong source of Iycopene, a powerful antioxidant, helps protect against cervical, ovarian and breast cancers when eaten regularly. Tomatoes are also great for nursing mothers since it increases the concentration of Iycopene in their milk. The Iycopene in tomatoes act as a sunscreen, and eating them cooked can quadruple the SPF in your skin. The polyphenols in tomatoes thin your blood naturally, so they’re excellent for your heart and protect you from heart disease. Cook them with broccoli for even greater benefits.


5) Wild Blueberries


Wild blueberries are one of nature’s ultimate anti-aging foods loaded with antioxidants that help fight wrinkles. These tiny gems not only help prevent memory loss but also improve motor skills and help lower blood pressure. At only 80 calories a cup, you can eat them without feeling guilty! Whip up some fresh blueberries, white wine vinegar, flax seed oil and honey to prepare this delicious Blueberry Flax Vinaigrette for your salads!


4) Cranberries

Cranberries, like some other berries in their family, offer powerful antioxidant protection, which not only protects the heart but also against skin aging. They are high in vitamin C and folic acid, which is essential for women in their childbearing years. Cranberries also help reduce the risk of urinary tract infections in women, while the nutrient, lutein, helps protect vision. Similar to wine, these fruits may protect your body with powerful anti-cancer nutrients called anthocyans, which help with cell repair and decrease the risk of several cancers, including breast cancer and gastrointestinal tract cancer. Check out these awesome cranberry bars that also contain coconut, hemp seeds and chia seeds.



3) Avocado


Yes, avocados are fatty. But fat isn’t such a bad thing, we shouldn’t be so fatphobic. The heart-healthy monounsaturated fatty acids (MUFAs) found in avocados can actually help you lose belly fat, which is a risk factor for heart disease and fertility problems. Avocados pack in high amounts of potassium, magnesium, folate, protein, and vitamins B6, E and K. Not to mention the fiber and cholesterol-lowering plant sterols in this nutrient-dense fruit. Limit yourself to one quarter or one half of an avocado per day. Check out this yummy and nutritious Grilled Avocado recipe!


2) Strawberries


Strawberries are delicious and can easily be thrown into salads, desserts, or enjoyed just on their own. Strawberries are a fantastic source of potassium, vitamin K, and magnesium – important for bone health. They also contain a compound called nitrate that has positive effects on blood flow and oxygen around the body and stop muscles from getting too tired after exercising. One cup of strawberries only contains 43 calories, has fiber that helps lower blood pressure, and curbs overeating.



1) Blackberries


Just like spinach, raisins, apples, plums and grapes, blackberries are loaded with bioflavonoids and vitamin C, along with a low sodium count and only 62 calories per cup. Their dark blue color ensures that blackberries have one of the highest antioxidant levels of all fruit. Eating blackberries can help with tissue tightening, which is great for making skin look younger. Blackberries also help keep your brain alert, and therefore help maintain thought clarity and good memory. Since blackberries contain Vitamin K which aids in muscle relaxing, some women use blackberries to alleviate labor pain and to regulate menstruation.


Eating lots of fruit, especially the ten listed above, and exercising enough is key to maintain a healthy body for women in their 30s. You can get as creative as you’d like by throwing fruit into some of your daily recipes. You’ll notice that the benefits of eating right and exercising daily will have a positive impact on other aspects of your life. Sure, you might feel good already, but you can always do more to feel – and live – even better!

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Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at if you have any suggestions. Thanks. Ps. Spread the word and check out our products at :)

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