5.In Your 30s: Bok Choy
Most adults don’t eat enough fruits and vegetables, so it’s a good idea to make the ones you do eat count. This nutritional powerhouse gives you a lot of bang for the buck. Like other dark, leafy greens, bok choy is a good source of vitamins K and C, folate, selenium, beta carotene (which your body changes into vitamin A), antioxidants, and quercetin. But it also has magnesium, potassium, and calcium. For a twist, try roasting it.
6.In Your 30s: Fatty Fish
Omega-3 fatty acids are nutrients that protect your brain and heart. They’re especially important for women who are pregnant and breastfeeding, as many women are in their 30s. Fish that are low in mercury are great sources of omega-3s, like salmon (canned or fresh), sardines, and freshwater trout.