More than 25, is an age when you are living your life to the fullest, as it is the most active stage of your life- it’s your adulthood and is preoccupied with different tasks. The stage where you're going to do a lot of stuff for the first time in your life- some women are going to start their master’s degrees or higher education, some are going to start their first job, making new companions, dating, or some are getting married, while if we move further some are ready to plan a family. While moving in this growing age, women come across a lot more along with these daily hectic life routines. Your life is a hurricane, now you have to keep yourself active and healthy so that you won’t get those lifestyle disorders, daily arising annoying muscle and bone issues in the future, and all these things along with handling your menstrual cramps & mood swings. To keep a check on the nutritional imbalance that can cause many issues, Mr. Namit Tyagi, Nutritionist and Co-founder of Neuherbs India has listed what women above 25 must consume for a better and healthier future. 

PCOS, Acne, unnecessary weight gain in females is so common nowadays in this age. And it demands a healthy lifestyle, that’s what exactly should be your main goal for a healthy future. With every increasing year, nutritional requirements differ depending upon your body shape & size, age and activity levels. Also, it is difficult to choose which food is right with changing body demands.

But, instead of taking stress about the diet and foods while living a busy life, just try to make your lifestyle healthy by putting in it some easy and love to do things. Where you can easily find some nutritious foods already in your pantry or in your little home garden.



Women tend to have more fat mass & less muscle mass compared to men. And you can see most of them are already stressing about their weight gain. So, you don’t need to worry about the fulfillment of calories until and unless you indulge in some heavy work. And you want to make your carbs healthy then go for complex carbs like whole grains, whole pasta, oats, etc.


tofu proteins

For the growth and development of body tissues and muscles, to keep your hair and nails stronger and shinier during that hectic routine and to balance fat and muscle mass. During the growing age period, there are more chances that a woman suffers from bone loss, here a good amount of protein in the body plays its role, it helps you to provide adequate bone strength and density also won’t let you gain weight while keeping your carbs and protein ratio balanced.

You should take at least 60g protein per day. High protein foods include- lean chicken, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.

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Healthy Fats


No, fats are not that bad. However unsaturated fats are the healthiest which includes; Omega-3, 6, 9 fatty acids. These acids help boost the level of serotonin, which is a happy chemical in your brain, that contributes in reducing the risk factors for developing heart disease, improve blood flow, lower bad cholesterol, will help lower bones related issues like joint pain, back pain, risk of arthritis, and will reduce inflammation from the body. You can eat fatty fishes- salmon, sardine, almonds, walnuts, other nuts & seeds, olive oil, fish oil.



Iron is a mineral that works with different substances to make hemoglobin, the exacerbate that conveys oxygen in the blood. Ladies and men process iron from food at generally a similar rate. In any case, while men need around 8 mg of iron in their everyday diet, women who fall under the 25+ age group need up to 18 mg or 27 mg (if pregnant).

Around 1 mg of iron is lost for each day of the menstrual cycle. Iron is essential to keep the accurate hemoglobin levels, to prevent anemia in later life due to menstrual blood loss which has been seen largely in females since their puberty and also it is highly recommended for a healthy pregnancy for mothers and foetus health.

veges fruits

Sources of iron include meat, poultry, seafood, legumes, enriched grain products and leafy green vegetables. And to make it absorbable properly in the body, take vitamin C rich foods that enhance the absorption of iron in the body.


In their 20's most of the girls or women have increased chances of thyroid dysfunction that can result in hormonal imbalance and extreme weight gain or weight loss, so proper amounts of iodine in the diet should be taken, instead of normal salt include iodine-rich salt in your diet.

Calcium and Vitamin D

seeds  above

In this growing adult age, women or girls should keep checking the calcium and vitamin-D levels as it is one of the most essential minerals and vitamin for this growing age where your bones are more vulnerable to damage and may result in bone pain, low bone density etc in later life, so take calcium and vitamin D rich foods that are low in fat too so that you won't gain unnecessary weight. Like; Soy, tofu, paneer, milk & milk products, flaxseeds, ragi, curd etc.


Potassium is essential for the ordinary functioning of everyday life. It controls the heartbeat, ensures the appropriate capacity of the muscles and nerves, is essential to keep your muscles active, and heart function good which is necessary in busy life routines. Also, it is associated with lowering your blood pressure in case it gets high. You can go for fresh fruits & vegetables for good potassium intake.

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fiber oatmeals

In the growing adult age females gain more fat mass instead of muscle mass, so do not forget to take fiber-rich foods that will help you maintain a good weight along with keeping your digestion smooth and will maintain hormonal balance especially in those who are suffering from hormonal disorders like PCOS, Thyroid. Include fresh fibrous fruits, vegetables, oatmeal, multigrain flour etc.

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Antioxidants help your body fight free-radicals while making your immunity stronger. And if you are in the phase where you are trying to conceive then you can include antioxidant-rich foods in your daily diet that might help you infertility issues, may boost mood, and personal health. So, grab on the citrus fruits and veggies like- berries, spinach, and turmeric, garlic, ginger, amla etc.

A healthy diet builds a healthy future. Health is called wealth due to a reason. While you may be busy working and with different work and family tasks, it is essential to maintain a healthy lifestyle with the components mentioned above. Remember, investing in your nutritional needs today will help you in the future.

Stay tuned to HerZindagi for more on diet and nutrition.