Maintaining adequate iron levels after age 30 is crucial for stable energy, metabolic support, and anemia prevention. Women in this age group face a risk of iron deficiency, especially if they are still menstruating or have given birth, necessitating attention to a suitable diet.

**Increase iron-rich food intake**

Women should incorporate heme iron sources such as lean red meat, poultry, and seafood, as well as non-heme iron sources like spinach and tofu. Plant-based iron is also found in green beans, lentils, and whole grains, which are rich in fiber and other beneficial nutrients. Heme iron from animal sources is absorbed more efficiently. Combining these sources ensures a balanced intake of iron and other nutrients.

**Combine iron with vitamin C**

Pair iron-rich meals with foods high in vitamin C, such as citrus fruits, strawberries, bell peppers, and tomatoes. Vitamin C enhances non-heme iron absorption by converting it into a more absorbable form. It is also an important antioxidant, protecting cells from oxidative stress, boosting the immune system, promoting collagen production for skin and bones, and aiding in wound healing and reducing joint inflammation.

**Occasionally consume organ meats**

Women over 30 should incorporate organ meats, such as liver, into their diet. This food source provides iron and vitamins A and B, supporting overall health. Organ meats should be consumed in moderation, about one to two times per week, in 50-70 g servings. Prioritize fresh ingredients and ensure they are thoroughly cooked.

**Be mindful of calcium intake timing**

Calcium competes with iron for absorption. Avoid consuming calcium-rich foods simultaneously with iron-rich meals. Allowing one to two hours between calcium supplementation and an iron-rich meal can optimize iron absorption.

**Avoid tea or coffee during meals**

Limit consuming tea and coffee during mealtimes, as tannins in these beverages inhibit iron absorption. Waiting at least one hour after an iron-rich meal before consuming these drinks can improve nutrient absorption.

By Le Nguyen (According to Times of India)