As you age, your body doesn't work as well as it used to. By the time you are over 40, you may notice that your digestive system has slowed down a bit. You may see the beginning of some wrinkles and complications for the future, such as heart disease and memory problems. But a big part of combating these age-related problems is eating healthy. Here are 15 foods you should eat the most if you are already in your 40s or older.
Recommended foods for women 40 years and older
As we age, it becomes increasingly difficult to combat chronic diseases, maintain a healthy metabolism, and keep belly fat at bay. But contrary to popular belief, health is not doomed to plummet with each passing day.
Sure, you may need to avoid some foods and have a hard time shedding pounds as easily as you did in your twenties, but you can certainly add specific foods like these superfoods to your diet to improve your health and look younger.
Choosing these youth-promoting foods will equip your body with the cancer-fighting, wrinkle-smoothing, and metabolic-boosting vitamins and nutrients you need to help you look and feel young and vibrant, in the most natural way.
Blueberries are loaded with antioxidants. They contain nutrients like fiber, vitamin C, and vitamin K, as well as electrolytes and other vitamins and minerals. As you age, your body may not move as easily as it used to.
Providing essential nutrients to the body will help everything to work properly. Have a handful of blueberries at any time for a healthy, low-calorie snack.
Cinnamon has been shown to lower blood sugar. As you age, you may have a higher risk of developing diabetes. Sprinkling cinnamon on your food can counteract that risk, according to several studies. If you are over 40 and concerned about your risk for diabetes, consider adding cinnamon to your oatmeal. But it is important to know that there are two versions of cinnamon: the more expensive is better for your health.
Almonds are a great way to get protein if you don't want to eat a lot of meat. Additionally, studies suggest that they can help lower cholesterol levels, which is important if you're over 40.
High cholesterol is common starting in middle age and can lead to serious heart problems. Add some sliced almonds and blueberries to your yogurt each morning for a breakfast that can help you stay healthy as you age.
Garlic is loaded with nutrients, and it also has heart benefits that make it a great addition to dishes, especially if you're over 40. It is well known that garlic has properties that can help lower blood pressure.
It has also been shown to improve cholesterol levels, which is important for keeping your heart in good shape during the last years of life. The studies also suggest that the properties of garlic can reduce the risk of dementia.
Eggs are a complete protein, which means that they contain all nine essential amino acids that the body needs. They are an excellent breakfast option for you to receive your proteins and other nutrients. In the past, eggs have been linked to heart problems, but recent studies have disproved these misconceptions and show no link between eggs and heart disease, so eat them freely and fearlessly.
Avocados are a great source of protein and contain good fats that keep your body going. They are packed with nutrients to help keep your heart healthy and your vision strong. Plus, they contain vitamin K, which is great for bone health and can help prevent osteoporosis. Some research suggests that they can help prevent certain types of cancer.
Besides containing a lot of water, watermelon also contains the necessary nutrients. It contains vitamins A, B6, and C, as well as many antioxidants. Plus, it's a delicious snack that's very low in calories. It also contains lycopene, which is found in most red fruits and helps maintain good heart and bone health.
Beets contain vitamins and minerals that can help increase weight loss and improve digestion due to their low fat and high fiber content. Beets can also lower blood pressure because they are high in nitrates. One study found that the effects of beets on blood pressure were greater in men than women, but both genders showed a significant reduction.
Spinach is a nutrient-dense vegetable. It contains few calories but many vitamins and minerals, which means that it is the perfect vegetable to prepare a tasty salad.
It is very rich in fiber, which promotes good digestion. Plus, it contains calcium to promote good bone health. It also has a good amount of vitamins C and K, in addition to iron. Several studies show that it is also good for healthy vision.
Most people avoid olive oil because it contains a good amount of fat. However, a tablespoon of olive oil contains good fats (monounsaturated and polyunsaturated) that can help keep your heart healthy. Healthy fats lower bad cholesterol levels, reducing the risk of heart disease. They can also help keep your blood sugar in check. However, it is important to use this oil in moderation as it is high in calories.
Eggplant contains flavonoids that can improve overall heart health. In addition, research has shown that it can help reduce high cholesterol levels. Eggplant skin contains antioxidants that can help improve your memory and reduce your risk of developing cognitive disorders as you age. Certain antioxidants help blood flow better to the brain, which contributes to better overall cognitive health.
Quinoa is commonly known as a grain, but it doesn't actually contain wheat. Quinoa is a complete protein, making it an excellent source of protein for those who don't want to eat meat. It is a good source of calcium, which means that it maintains healthy bones. Other nutrients, like fiber and magnesium, and various vitamins make it a delicious and healthy food.
Cauliflower is full of fiber. It helps maintain a healthy digestive system, which is important as you age. It is very low in calories and contains nutrients that can improve memory. Additionally, its vitamin K content helps maintain strong bones during adulthood, and since it is so rich in fiber, it can also help improve circulation. This means that eating cauliflower can keep your heart healthy for years to come.
If you're looking to spice up your food, try black pepper. That stimulates digestion and helps food break down more easily in your system, which can promote weight loss. Black pepper also stimulates the brain, which is good for cognitive function. Plus, it can also reduce wrinkles, which is a very good reason to add some pepper to your food.
Broccoli may have been the vegetable you hated as a kid, but you'll definitely need to add more to your diet if you're over 40. This helps build strong bones thanks to its vitamin K content and stimulates the immune system by having a lot of vitamin C. Also, it is another food with a lot of fiber, so you will want to include it in some daily meals. Your heart needs potassium to function, and broccoli has a lot of that too.
Breaking your fast by bingeing on large portions of junk foods will turn out to be counter-productive. When you're fasting for 12 to 14 hours, you are likely to be ravenous when the fasting window ends. But overcome your instinct to eat lots of food and instead break your fast with a modestly-sized and healthy meal.