Dieticians Reveal 5 Best Foods For Women Over 40

Aging brings a host of challenges. You are at higher risk for disease. You may be lacking a positive thought about how your appearance changes. And your body needs more carefully chosen foods to keep functioning in a healthy way. For women, the added challenge of menopause and other risks can be a bit overwhelming.

Choosing foods wisely as you age can help reduce the risks of many complications in your later years. They will keep you healthy and ensure that you are alive and well for decades to come! Here’s how dietitians reveal the top 5 foods for women over 40.

1. Broccoli

Broccoli is a green cruciferous vegetable, many children cite it as “the least favorite vegetable.” Fortunately, they are likely to be safe avoiding vegetables until they reach a certain age. But for those growing up to be women, at the age of 40, that broccoli could go a long way!

According to Dr. David Gruener, from NYC Surgical Associates, Broccoli is full of all kinds of minerals and vitamins that provide multiple benefits to the body. Here are some of the ways you can help:

Reduces bad cholesterol

Multiple studies indicate that broccoli is capable of reducing bad cholesterol or low-density lipoprotein cholesterol while balancing and lowering triglyceride levels. It is also known to help increase levels of positive cholesterol or high-density lipoprotein cholesterol. This can help support heart health and prevent the onset of cardiovascular disease. Those can be a concern for those over 40.

Promotes bone and joint health

As you age, you are more likely to develop joint or bone problems. Broccoli can help curb some of these effects by providing calcium and vitamin K. These two components are vital to bone health and strength. studies. But that is not all! Zinc, phosphorus, vitamin A, and vitamin C are also largely present in broccoli, and those ingredients may help strengthen bones and prevent osteoarthritis.

Delays mental decline

Mental decline is a major concern for many people over the age of 40. Studies have found that broccoli and other dark green vegetables can successfully reduce the rate of mental decline while stimulating nerve tissue function. Other research indicates that a compound called kaempferol, which is present in broccoli, can reduce neural inflammation and the risk of brain injury. There is also sulforaphane in broccoli which further supports brain health thanks to its effects on balancing inflammation in the organ. It is worth noting, of course, that most studies in this area are based on animals, and more research is needed to obtain conclusive human evidence.

Facilitates aging

One of the biggest anti-aging factors in broccoli is that, in general, it completely facilitates the aging process in a pretty impressive and very positive path. This is due to sulforaphane, one of the main bioactive nutrients in broccoli, which can increase the expression of antioxidant genes. Antioxidants fight the oxidation process in cells, thereby reducing oxidative stress and helping to smooth natural aging so that it occurs gracefully and with fewer complications.

2. Fatty fish

Fatty fish like mackerel, salmon, and herring are rich in healthy fats that do wonders for the body. Dr. Hardik Soni, MD, Physician and Medical Director of Ethos Medical Spa, says that the omega-3 fatty acids in oily fish varieties are great for women, especially older women. Here are some reasons why:

· Cardiovascular health

Heart conditions are among the most common causes of premature death in the world, specifically strokes and heart attacks. Fatty acids in fish can prevent this by having positive effects on the heart, reducing the risks of developing such problems.

Hormonal balance

Women over 40 years of age often experience fluctuations in their hormone levels due to the onset of menopause and the gradual changes that lead to it. Fatty fish with healthy fats can help control those hormones so they don’t drift too far.

Cognitive strength

It is common for mental facilities and cognitive abilities to deteriorate as one ages. That’s one of the reasons fatty fish can be so good for women over 40 – it works to help reduce the severity of cognitive decline and slow its progress over time, according to studies.

Visual health

Many older adults suffer from age-related macular degeneration, and research seems to imply that omega-3 fatty acids, specifically from fish, may reduce the risk of such development. In fact, a study reduced the risk by 42% among women!

3. Flax seeds

Flax seeds, especially freshly ground ones, are capable of fighting aging in many different ways. They are good for the skin and moisture and also provide all kinds of nutrients. Dermatologist Dr. Cynthia Bailey, who is also the founder and CEO of a skin care company named after her, touts flax seeds as an aging-fighting superfood. Here are some ways they do it:

Reduced blood pressure

Blood pressure problems often get worse as you get older. If you are over 40, you may be especially concerned. Flax seeds are capable of lowering and balancing blood pressure, and multiple studies I have found this to be true. Even just 30 grams, consumed daily for half a year, can greatly lower both diastolic and systolic blood pressure. When taken with blood pressure medications, it can even lower high blood pressure. In fact, it can get to the point where you regain control. This also leads to a 7% reduction in death rates from heart disease and a 10% decrease in death rates from stroke.

Better cholesterol levels

LDL cholesterol can be lowered by up to 20% when you consume flax seeds regularly, with just 30 grams of ground flaxseed for three months, leading to an overall cholesterol drop of 17%. Even people with diabetes can benefit as they can increase HDL cholesterol by 12% with just 10 grams in a month. This is likely due to the high levels of fiber that flaxseeds contain, which helps the fiber adhere to bile salts so that they pass through the body in a harmless way.

Reduced cancer risk

Flax seeds contain a large amount of lignans, which are antioxidant plant compounds that contain a lot of estrogen. Both of these factors can help reduce the risk of cancer. In fact, flax seeds have 800 times more lignans than many other common plant foods! Postmenopausal women benefit significantly from these, as those who eat flax seeds have been found to have a reduced risk of breast cancer by an impressive 18%, according to a study study.

4. Sweet potato

Many women in their 40s find that their nails, skin and hair weaken and need additional care as they age, and one of the ways they can be helped is through biotin, a B vitamin found in sweet potatoes. . According to Austin Urology Institute Research Team Leader, Dr. Koushik Shaw, MD, sweet potatoes are backed with plenty of other nutrients like magnesium, anti-inflammatory beta-carotene, and vitamin C to help with that.

But that’s not the only reason sweet potatoes are good for you. They have more than just cosmetic and appearance-based maintenance! Here are a few more ways they help you:

Strengthens the brain

Many older people may be concerned about the health of their brains as they age. Purple sweet potatoes might help with that! These types of potatoes contain anthocyanins, which are capable of fighting inflammation and reducing free radical damage. More human studies are needed before these findings are 100% conclusive, but most experts agree that sweet potatoes should help cognitive health

Promotes healthy vision

Orange sweet potatoes have a high amount of anti-inflammatory beta-carotene, which is also an antioxidant. For women over 40 concerned about their vision, sweet potatoes can help. Studies Let’s say just one baked sweet potato with skin has seven times more beta-carotene than is needed per day! But why beta carotene? Well, this component turns into vitamin A as it is digested. This helps keep the eyes strong and reduces the risk of macular degeneration by protecting the cells in the eyes from damage. Purple sweet potatoes can protect your eyes, too!

May fight cancer

Cancer is a major fear for many older women, who struggle to maintain positive thinking about the risks of different types of cancer. But the anthocyanins in purple sweet potatoes can slow the growth of cancer cells in the breasts, bladder and colon, says test tube. studies. Experts postulate that this is due to a protective effect anthocyanins have, but they need more research to draw proper conclusions.

5. Quinoa

Renowned Award-Winning OB / GYN and Women’s Health Expert, Dr. Sherry Ross, weight. She says that quinoa It should be the choice for a type of food that you would take with you to a desert island! Its nutritional content provides the human body sufficiently with all the necessary essential amino acids and a ton of vitamins and minerals. Here are a few more reasons why women over 40 should eat it:

Helps metabolic health

Metabolic disease is a major problem in the United States, and older people are at a higher risk for complications. Studies have found that quinoa is better than other forms of gluten-free carbohydrates in reducing the levels of components related to poor metabolism.

Low glycemic index

High glycemic index foods are commonly implicated in multiple illnesses, especially those common in people over 40. This includes heart disease, stroke, and even type 2 diabetes. Quinoa, however, has a low glycemic index, which means that it does not raise blood sugar levels that quickly, allowing the body time to adjust. . It has a lower index than even simple foods like white rice, making it a healthy food and positive carbohydrate substitute.

High level of antioxidants

As mentioned above, oxidation and oxidative stress can quickly accelerate certain factors of aging. Quinoa contains antioxidants that can fight free radicals and help reduce the risk of disease while facilitating the aging process. In fact, in several different types of cereals and legumes, quinoa has a remarkably high antioxidant content, according to investigation.

Final thoughts on some of the best foods for women over 40