Birthday cake candles aren't only things to look out for as you get older. When you turn 40, you may need to constantly monitor your metabolism, muscle mass, hormonal balance, mood and weight, because from that point on you may experience health problems that you probably did not experience when you were younger. Fortunately, in terms of your health and wellness, now is time to adjust accordingly.
In addition to exercising, getting enough sleep, and reducing stress, eating nutrient-dense foods can help you reduce future health-related worries. The question is, what foods are good for you at 40?
A few simple words: fill your plate, lose weight!
Flaxseed: Flaxseed is rich in omega-3 fatty acids for heart and brain health and rich in fiber for long-term digestive health.
Salmon. Salmon (and other fatty fish) are rich in omega-3s and lean protein. Its fat contains twice as many calories as proteins and carbohydrates, but helps control your cravings. It will also make your skin "glow".
Avocado. Thanks to their high potassium content, avocados are also high in healthy fats that help keep skin supple, nourish hair, and help lower blood pressure.
Nuts. Nuts are high in fiber, healthy fats, and protein, making them a nutrient-dense nutrient that helps you lose weight. In addition, their nutritional value may help reduce risk of diabetes, heart disease, and other chronic conditions.
Watercress Watercress is “rich in water, vitamin C, vitamin A, and antioxidants that kill free radicals,” which can lead to premature skin damage.
Sauerkraut. This fermented cabbage dressing contains probiotics that improve bowel function. Research shows that these beneficial bacteria improve immunity, mood, digestive function, and even skin.
Dark chocolate. Dark chocolate is rich in flavanols, which protect heart, reduce risk of diabetes and blood pressure.
Dark leafy greens. Dark leafy greens such as spinach, kale, and mustard greens are high in vitamin K, lutein, folic acid, calcium, and beta-carotene, which support memory function.
Berries Berries contain fiber that satisfies hunger. Their gem-like color is largely indicative of concentration of nutrients. The dark pigment and rich color mean berries are rich in antioxidants and disease-fighting phytochemicals.
Garlic is a healthy spice for women over 40. Studies show that garlic can reduce bone loss (osteoporosis) by increasing estrogen levels. Garlic is also nutrient-dense, low in calories, and adds flavor to food so you'll be happy with less.
Edamame - 9 grams of protein per half cup and just under 100 calories. These versatile soybeans are also rich in folic acid (vitamin B9), vitamins A, C and potassium. heart-healthy nutrients.
Yogurt Greek yogurt is an excellent source of calcium, a bone-building mineral, and contains virtually no sodium. It has a thicker consistency than other yogurts and contains more active proteins in addition to active gut-friendly cultures.
Extra Extra Virgin Olive Oil A staple of Mediterranean diet, Extra Virgin Olive Oil contains healthy unsaturated fats with anti-aging and anti-inflammatory properties that promote longevity and optimal heart health.
Eggs. Eggs contain bone-strengthening vitamin D, brain-boosting choline, and muscle-supporting proteins, high in fat and protein (plus no carbs or sugar), making them best. choice for women over 40. It is recommended to fry one egg and three egg whites for breakfast for weight loss and hunger.
Chia seeds. Chia seeds provide fiber, omega-3s, magnesium for bone health, and a complete plant-based protein. Because these tiny but mighty seeds absorb water so well, eating peppers is thought to promote feelings of satiety.
Onions are rich in protective antioxidant vitamin C, B vitamins that promote healthy metabolism, and potassium, which stabilizes blood pressure.
Carrots. Along with potassium, fiber, and vitamin K, carrots also contain beta-carotene, which is responsible for their vibrant orange hue. This pigment is then converted into immune-boosting and eye-friendly nutrient vitamin A. When you're in your 40s, it's more important than ever to eat more vitamin A-rich foods because they can also protect your eyes from cataracts.
Broccoli. Rich in digestive fiber, this cruciferous vegetable is rich in antioxidants, phytonutrients, and vitamins C, B6, and A, which may help you prevent cancer, diabetes, heart disease, Alzheimer's, and other chronic diseases.
Chicken. Chicken, low in fat and calories, is a staple for weight loss.
Sweet Potato. These fresh orange roots are a healthy source of carbohydrates as they contain fiber, magnesium, potassium, and vitamins C and A.
Tomatoes. Found in salads, dips, salads, and sandwiches, these juicy, tangy fruits are nutritional superstars. Red tomatoes in particular are rich in lycopene, a type of carotenoid that may help reduce risk of chronic disease. Low in calories, high in potassium, high in zinc, high in vitamin C.
Mushrooms. Compared to other foods, mushrooms are higher in two important antioxidants: glutathione. It is especially known for reducing oxidative stress, which can exacerbate aging and diseases such as cancer and Alzheimer's. In addition, mushrooms contain vitamin D, which is usually obtained from sunlight.