Ageing is inevitable. However, it is something women may celebrate and enjoy by including the right type of nutrients in their diet. As women age, their nutritional requirements become more stringent, particularly for vitamins B12, C, D, and minerals like iron and calcium, making proper fruit consumption crucial for maintaining overall health and wellness. A new study published in the American Journal of Clinical Nutrition highlights six essential fruits that women across different age groups should incorporate into their daily diet, especially women over 30 years of age:

Why are these 6 fruits encouraged in 30-plus women’s diet?

Higher intake of vitamin C and linoleic acid, combined with lower consumption of fats and carbohydrates, is linked to better skin aging appearance, according to the study. The research suggests that healthy dietary behaviors may provide additional health benefits for women, helping prevent bone and muscle loss, diabetes, breast cancer, heart-related problems, and protecting eyesight and skin.

Cherries

Cherries are identified as the first essential fruit, known for combating common middle-age health issues like gout and arthritis. They contain the antioxidant anthocyanin that enhances energy levels in women over 30. The recommendation is to consume a dozen cherries or drink unsweetened juice three to four times weekly, preferably with yogurt for better vitamin absorption.

Tomatoes

Not exactly a fruit, but they too belong to the berry family. Tomatoes rank second on the list due to their high lycopene content. According to a study in the Journal of Nutrition, women who consume more lycopene are likely to appear younger, and higher lycopene intake correlates with healthier dietary patterns. The same journal reports that tomato consumption has been associated with reduced risk of several cancers, particularly lung and stomach malignancies.

Papaya

Papaya, the third recommended fruit for women over 30, is rich in vitamins A, C, folate, and various phytochemicals. It contains papain, which aids in digestion and treats glycemic index tract illnesses. The fruit has higher beta-carotene content compared to other fruits and helps address issues like diabetes, heart disease, and bloating.

Guava

Guava provides 228.3 grams of vitamin C per 100 grams of serving, according to the United States Department of Agriculture nutrition chart. Studies show that guava helps improve blood sugar levels, reduces insulin resistance, and contributes to heart health through its high potassium and soluble fiber content. It also helps reduce menstrual cramp intensity in women over 30 years of age.



Apples

Apples are a perfect pick for anyone despite their age. Apples contain pectin fiber, which helps reduce the body's absorption of excess dietary fats. The fiber content in apples takes the longest to digest, which helps you keep satiated and prevents you from bingeing on other fattening and sugar-laden foods. In the long run, this aids in weight loss. The American Journal of Clinical Nutrition reports that women who regularly consumed apples showed a 13 to 22 percent lower risk of coronary disease compared to non-apple eaters.

Avocados

Avocados complete the list as the sixth essential fruit. According to a study published in Nutrition Journal, women who consumed half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward. The fruit contains healthy monounsaturated fats that help lower LDL cholesterol in ageing women.

Thoroughly wash fruits before consumption, as supermarkets may coat them with wax for aesthetic purposes. All these fruits offer specific benefits targeting women's health needs across different age groups, making them valuable additions to a balanced diet.