You might have been living it up in your 20s, and maybe even a fair bit of your 30s, but now that you’re in your 40s, it’s time to settle down and be responsible – we’re talking about your food and diet, of course!
Now that you’ve reached middle age, your body can’t handle as much junk food, and it requires much more nutrition to help your stay fit, focused, and fabulous! To help you make the best choices for your diet, we’ve got a list of 20 superfoods that people over 40 should be eating more of. Check it out!
20. Spinach
A good dose of spinach is good for numerous aspects of your life, from promoting skin health and enhancing your immune system to giving you better eyesight, strong bones, and even preventing illnesses like cancer, diabetes, and heart disease! All of this thanks to the various properties it contains such as a number of antioxidants, vitamins A, C, and K, as well as magnesium, manganese, zinc, and selenium. Spinach is safe to eat raw, but cooking or steaming it will increase its nutritional value.
19. Asparagus
Prostrate cancer is a problem faced by a lot of men over the age of 40, which is is why they should eat more asparagus! This vegetable contains a high dose of lycopene, which helps in the prevention of this disease. Furthermore, it’s a great source of fiber and Vitamin A, so it’s equally beneficial to women as well. Asparagus can also be helpful in several areas from your immune system to improving eye health and reducing bad cholesterol.
18. Broccoli
Broccoli is one of nature’s best sources of antioxidants. It is also abundant n vitamins c and e, which you’ll get whether you choose to eat it cooked or raw. It is especially beneficial for people over 40 because it promotes skin health and eyesight along with preventing conditions like osteoporosis, cancer, and weight gain.
17. Garlic
Garlic breath might not be pleasant in social situations, but smell isn’t all that’s potent about this superfood. Rich in antimicrobial, antiviral, and anti fungal properties, it is great in treating common colds and infections. At the same time, it can also help the overall health of people above the age of 40, maintaining your cardiovascular system, reducing blood pressure, preventing cancer, regulating blood sugar levels and more. It has also known to control symptoms of dementia, which is an illness that is age-related.
16. Quinoa
Quinoa is probably something you’d expect to see on the menu of a new-age health-conscious, vegan, gluten-free restaurant. But it’s actually a superfood that everyone over the age of 40 should be eating more of. Quinoa is gluten-free, and therefore suitable for those with gluten allergies. It is a great source of antioxidants, vitamins, minerals, and fiber. Furthermore, it contains vitamin B2, magnesium, manganese, iron, phosphorus, copper, and an essential amino acid l-lysine. All of these contribute to various avenues like bone health, cardiovascular health, weight loss. It even aids in the prevention of illnesses like diabetes and cancer.
15. Salmon
Fruits and vegetables are great superfoods, but so is salmon. Salmon is rich in essential omega-3 fatty acids, which is very beneficial for heart health. Further nutritional properties of salmon include vitamins B6, B12, and D, as well as selenium, potassium, and choline. Along with reducing your risk of heart attacks, salmon is also good for your brain, skin, and eyesight. It also lowers blood pressure and prevents cancer.
14. Butternut Squash
Butternut squash is delicious in soups and stews – and it is also a superfood great for people above the age of 40. It is anti-oxidant rich, as well as containing abundant quantities of vitamins A, C, and E. Furthermore, butternut squash is a great source of fiber, beta-carotene, folate, potassium, and manganese. All of these combined contribute to the overall well being of your immune and nervous systems, heart, and bones.
13. Greek Yogurt
Greek yogurt is a diet-friendly version of regular yogurt, containing less sugar, salt, and carbohydrates. This is great for people above 40 because Greek yogurt is rich in protein and probiotics, which are good for your body. These help your body absorb nutrients from food better, keep your gut healthy, and contribute to your overall health.
12. Avocado
Avocados aren’t just a trendy ingredient – they are also a superfood that can help regulate blood pressure, maintain cholesterol levels, and fight against aging-related conditions. All of this thanks to it being a rich source of monounsaturated, heart-friendly fats, but also the almost 20 other vitamins and minerals they contain.
11. Strawberries
Strawberries are delicious – and packed with vitamin C! Vitamin C is a great antioxidant, and helps fight against aging. Strawberries are also a great source of fiber in your diet, along with containing vitamin K, manganese, magnesium, potassium, and folate. Furthermore, eating strawberries, especially as you age, has been known to reduce bad cholesterol and maintain a good cardiovascular system.
10. Apricots
This soft, sweet fruit is a superfood that is packed with antioxidants and vitamin E. Dried apricots also contain iron, which helps with anemia. Apricots are a superfood that can help you get better skin, regulate your blood pressure, and keep things moving efficiently in the digestive system. You can eat them as a snack, add them to your salads, or your oatmeal.
9. Cherries
Something not a lot of people know is that cherries contain about 65 times more Vitamin C than oranges. Talk about a superfood! Other than that, they contain antioxidants, Vitamins A & B, iron, calcium, and dietary fiber. Among their health benefits include aiding weight loss, maintaining proper blood sugar levels, reducing bad cholesterol, and assisting in digestion.
8. Pears
Pears are delicious and great for you too! They are a rich source of soluble fiber, vitamin C, potassium, and plenty of antioxidants – all good things when it comes to people over 40. They are also a guilt-free food, as they do not contain much sugar. In fact, pears can help you keep your blood sugar levels in check, and even in the prevention of diabetes.
7. Oatmeal
Being high in soluble fiber and protein, oatmeal is a superfood you should be eating more of. It also contains manganese, phosphorus, zinc, selenium, B vitamins, and iron. All of these make it great for digestion and relieving constipation. It also helps lower levels of bad cholesterol, regulates blood sugar, and promotes weight loss. Oatmeal is the ultimate breakfast of the champions, and you can boost its nutritional value by pairing it with other superfoods like Greek yogurt, dried fruits, or nuts.
6. Dark chocolate
Good news! Chocolate (not the kind laden with sugar and milk) is actually a superfood that is great for people above 40. Dark chocolate is a good source of fiber, iron, magnesium, copper, potassium, phosphorus, zinc, selenium and manganese. Eating chocolate will release endorphins, leading to a better temperament, but it also helps in lowering bad cholesterol and blood pressure, protects your skin against sun damage, stimulates brain function, and prevents heart disease. All of this from just a 30-60 g serving of dark chocolate a day!
5. Nuts
Nuts are another super fun superfood that are rich in protein, omega-3 fatty acids, vitamins, minerals, and antioxidants. These can help reduce bad cholesterol, curb inflammation, prevent strokes/heart attacks, encourage weight loss, and regulate digestion. They are great for snacking, especially when you need a mid-day pick-me-up as they provide a lot of energy.
4. Blueberries
Abundant in soluble fiber and powerful antioxidants, blueberries are a superfood that also contain large amounts of manganese, vitamins C and K. They are powerful allies in the regulation of your blood sugar levels as well as controlling bad cholesterol.
3. Beetroot
Beetroots are high in minerals and vitamins like manganese, potassium, folic acid, and calcium, as well as vitamins A and C. They also contain an abundance of antioxidants, which can help reduce blood pressure and even in the prevention of dementia and certain kinds of cancer. They can boost stamina, which will encourage you to be more active, something that you’ll want when you’re in your 40s and 50s. This along with their low calorie content makes them a great superfood for weight loss.
2. Carrots
Carrots are a superfood like no other – positively affection everything from your skin, mouth, and eyes, to your heart, stomach and overall health. They are rich in beta-carotene, fiber, antioxidants, as well as vitamins A, C, E, & B8. Minerals such as potassium, iron, manganese, and copper are also present in carrots. Along with enhancing your immune system, carrots could even prevent cancer!
1. Apples
They don’t just say “an apple a day keeps the doctor away” for no reason. Apples contain high levels of vitamin C, fiber, potassium, and antioxidants. These then help you maintain a healthy mind and body, namely aiding in the regulation of your blood glucose levels, blood pressure, and cholesterol.
