5 key nutrients to have in your 30s for optimal health

Protein: Essential for muscle repair, hormone regulation, and overall cellular function. Include lean meats, fish, eggs, beans, and tofu.

Calcium: Vital for bone health, muscle function, and nerve transmission. Consume dairy products, leafy greens, and fortified foods.

Omega-3 fatty acids: Support heart health, brain function, and inflammation reduction. Incorporate fatty fish, flaxseeds, chia seeds, and walnuts.

Vitamin D: Crucial for bone strength, immune function, and mood regulation. Get sunlight exposure, fortified foods, and supplements.

Iron: Necessary for oxygen transport, energy production, and immune function. Include red meat, poultry, seafood, beans, and leafy greens.