“Eat for good health in your 40s with these superfoods” is a collaborative post.
Change is inevitable, and this applies to our bodies too. As we grow in experience, our bodies show signs of the ageing process. Trying to combat and prevent these changes is a mistake that can leave you feeling depressed. What you really need to do is accept changes and learn how to work around them to live your best life. So, learning how to eat for good health in your 40s is essential.
To maintain your overall health and keep your body functioning well, it’s essential to pay attention to your nutrition. The food you eat will significantly impact how you look and feel. Having too much or too little of some types of food can increase your risk of chronic diseases. Your food needs to be nutrient-dense rather than calorie-rich. Here are a few recommendations of nutrient-rich foods that you’ll benefit by adding to your diet in your 40s:
Greek yogurt
Greek yogurt helps boost bone health (reducing the risk of osteoporosis) and build muscle mass. It’s a great source of calcium, protein, iodine and vitamin B12. It will keep you feeling full for longer. Metabolism slows down in women after 40, if you consume Greek yogurt as part of a balanced diet, you could boost your metabolism and shed the extra pounds. Greek yogurt also enhances gut health due to the active cultures. Not only is it healthy, but it is also versatile and you can consume it as you prefer.
Extra virgin olive oil
Olive oil is a magic potion of heart-healthy fats and antioxidants. Research suggests benefits such as offering protection against certain types of cancer, prevention of heart disease, and promotion of brain function. Moreover, it’s rich in flavor and you can use it in multiple ways.
Use it for baking, frying, roasting, sauteing, or as part of a salad dressing over a healthy salad. Why should you insist on the extra virgin variety of olive oil? Because it is the least processed type, it’s extracted using natural methods and it adheres to high purity standards. It’s also unique in terms of flavor and aroma.
Eggs
To say that eggs are highly nutritious would be an understatement. Eggs come under the category of superfoods, rich in nutrients that are barely found otherwise in the modern diet. It’s well known that eggs are a good source of protein, and contain some amount of fat, but here are some other nutrients that eggs provide: vitamin A, folate, vitamin B5, riboflavin, vitamin B12, selenium, phosphorus, vitamin D, vitamin B6, vitamin E, calcium and zinc. Contrary to popular assumptions, the consumption of eggs does not typically affect blood cholesterol levels adversely. Rather, it raises HDL (high-density lipoprotein) or good cholesterol. Apart from there being innumerable ways to prepare eggs on their own, they are also perfect as delicious additions to other dishes.
Chia seeds
Do not be deceived by the size of these. They may be small, but they are packed with nutrients and offer several health benefits. Adding chia seeds to your diet can help enhance blood sugar control and better maintain blood pressure levels. Most people are guilty of not including sufficient fibre in their diets, and if you consider yourself as one of them, chia seeds might help. These tiny seeds are high in fibre and may help improve gut health. Because of their water-absorption property, they increase in volume in your digestive tract and can prevent you from overeating.
Lobster
This crustacean might look menacing, but it can be a very beneficial addition to your diet. It can aid in weight loss, improve your mental health, and reduce your risk of cancer and heart disease. Just make sure that you consume fresh lobster after preparing it as recommended.
Lobster is rich in all essential amino acids, which means that the quality of the protein that it offers may even be better than that provided by milk. The selenium in lobster could boost immunity and may prove beneficial for people with autoimmune thyroid diseases.
Chicken
There’s a reason why you crave chicken when you’re sad or happy: it contains the amino acid tryptophan that’s associated with enhanced levels of serotonin (the feel-good hormone). This means that, paired with other factors, consuming chicken could put you in a better mood. Chicken is also a staple for weight loss since it has a lower fat content compared to other meats and is high in protein. A decent serving of chicken will make you feel more full as compared to other foods in the same quantity. Since chicken is such a good source of protein, it can help optimise bone and muscle health.
Quinoa
This tiny superhero of grains packs a mighty punch! It’s quite literally a nutrient treasure trove. It provides protein, fats, carbohydrates, and also fibre, folate, vitamin B6, vitamin E, copper, iron, zinc, magnesium, manganese, potassium, and phosphorus.
Compared to many other grains, the fibre content of quinoa is quite high. It’s also a fantastic option for vegans and people with gluten intolerance. Some studies suggest that quinoa may benefit the management of blood sugar and triglyceride levels. Do you wonder why the popularity of quinoa has grown exponentially in the last few years?
Final thoughts on how to eat for good health in your 40s
Remember, nutrition is also an aspect of self-care. You can take care of others better and fulfil your responsibilities only when your body supports it, and for it all, you need to nourish your body with good food. Nutrient-rich foods, or superfoods, are the key to vitality and well-being. Transform your life by choosing your food wisely. Savour the flavour of your wholesome choices.
