Why dose i feel weakness most of the tiem - #3479

Ranjita

Hi, am 31 year old. I need to know which food should we include in our daily meal after 30 for women. For protein and other daily requirements.

Age: 31

Chronic illnesses: Nothing

Aging

Women's supplement

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Dr Sujal Patil

Experience of 14 years in clinical and research field of Ayurveda. I am a Science based evidence based Ayurveda practitioner and incorporate accurate diet regimen and minimal medication in my practice with faster results sans no side effects.

181 days ago

4.88

Here’s a list of essential foods to include in your daily meals after 30 to meet protein and other nutritional needs:

Protein Sources
Plant-Based: Lentils, chickpeas, beans, tofu, quinoa, nuts, and seeds (like chia and flaxseeds).
Animal-Based: Eggs, chicken, fish (salmon, mackerel), and low-fat dairy (yogurt, paneer, milk).
Calcium & Vitamin D
Calcium: Dairy, almonds, leafy greens (spinach, kale), and fortified plant-based milk.
Vitamin D: Fortified foods, mushrooms, and sunlight exposure.
Iron & Folate
Iron: Spinach, lentils, chickpeas, beetroot, and lean meats.
Folate: Citrus fruits, avocados, and fortified cereals.
Healthy Fats
Olive oil, nuts, seeds, avocado, and fatty fish.
Fiber & Antioxidants
Whole grains (oats, brown rice, millet), fresh fruits (berries, apples), and vegetables (broccoli, carrots).
Hydration
Drink 2-3 liters of water daily. Include herbal teas or infused water for variety.
Balanced meals with these foods will meet your nutritional needs effectively!

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Dr. Ayush Varma

Graduating with an MD in Ayurvedic Medicine from the All India Institute of Medical Sciences (AIIMS) in 2008, he brings over 15 years of expertise in integrative healthcare. Specializing in complex chronic conditions, including autoimmune disorders, metabolic syndromes, and digestive health, he uses a patient-centered approach that focuses on root causes. Certified in Panchakarma Therapy and Rasayana (rejuvenation), he is known for combining traditional Ayurvedic practices with modern diagnostics. Actively involved in research, he has contributed to studies on Ayurveda’s role in managing diabetes, stress, and immunity. A sought-after speaker at wellness conferences, he practices at a reputable Ayurvedic wellness center, dedicated to advancing Ayurveda’s role in holistic health and preventive care.

11 days ago

4.94

Hey, sure thing. Hitting 30 can be a bit of a shift for lots of women, with energy levels, dietary needs changing over time. Protein is super important, but it's also good to remember the balance of other nutrients too.

Start with lentils and legumes - they're not just protein powerhouses but also rich in fiber, which is key for keeping digestion smooth and steady. Consider making dal a staple, maybe soups or salads with chickpeas to mix it up. Looking for variety? Quinoa's great too, not only high in protein but good for those times when you’ve had enough of rice or wheat. Throw it in with veggies and you've got a meal.

Nuts and seeds are another big one, think almonds, walnut, sunflower seeds... They're more dense in nutrition but be mindful of how much ya consume ‘cause they have lots of healthy fats. Try having a handful mid-morning or as an afternoon munch when you need something to tide you over till dinner.

Then there's dairy—yogurt, paneer. These can keep your calcium levels up, which is important especially as you get older. But if dairy isn't your thing, see if you can substitute with fortified plant-based alternatives like almond or soy milk.  

And don't forget leafy greens and colorful veggies. Try and include a mix - spinach, broccoli, bell peppers. They're not just dense with vitamins, minerals and antoxidants, but add color and texture to meals.

Ayurvedically speaking, try being cautious with too much raw food - lightly cooked or steamed ensures nutrients are easy to digest, helping your agni, or digestive fire, doing its job. 

Hydration, can't emphasize enough, maybe put some lemon or cucumber slices in water for flavor. This could keep your skin glowing and energy stable. Keep a tab on how you respond—everybody's unique. Adjust things slowly, listen to how your body feels, it usually tells you if something is off or spot on.

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Why dose i feel weakness most of the tiem - #3479

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