Several factors play into our health as we age. From shifting hormones to dips in metabolism, it may feel difficult at times to stay on top of your overall wellness and keep your body as healthy as possible over the years. However, one of the best things you can do is make a healthy, nourishing diet a priority. The nutrients you put into your body can make all the difference in both how you feel and how you look, especially as you get older. In fact, there are a few foods you can add to your daily diet that could be major game changers in your health.
To discover some of the best foods women over 40 can eat on a regular basis to keep their body in tip top shape, we spoke to health experts Alicia Galvin, RD, resident dietitian at Sovereign Laboratories, Joanna Wen, certified health coach and founder of Spices and Greens, and Megan Wong, RD at AlgaeCal. They pointed us towards berries, walnuts, and black beans. Learn more about these nutrient-rich foods below!
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1. Berries
Upping your intake of antioxidants can be one great way to promote a healthier body over 40. And as far as antioxidant-rich foods go, berries always make a delicious and effective option. “Antioxidants are nutritional components that help scavenge free radicals,” Galvin tells us, noting that “free radicals can cause DNA damage, age the skin, and promote inflammation—all of which become more important to manage as we age.” Additionally, ensuring you’re consuming an ample amount of antioxidants can also improve your heart health, brain function, and more.
Another great benefit of berries is the fact that they can really pack the fiber into your diet, which is a key factor in healthy weight loss. Overall, you can’t go wrong by eating a few handfuls of berries as a snack–or by adding them to your oatmeal, yogurt, and anything else your heart desires.
2. Walnuts
It’s important not to underestimate the role that nuts and seeds can play in your diet–you may be surprised by all the nutrients they can pack into a small package. As it turns out, Wen says that walnuts make a fantastic everyday snack for women over 40, as they can help reduce inflammation and slow aging. “Walnuts are rich in omega-3 fatty acids, vitamin E, and zinc which keep cells healthy by protecting them from oxidative damage and reducing inflammation,” she says. “Eating walnuts not only protects you from free radicals that can cause skin damage and wrinkles but they've also been linked to lower levels of LDL cholesterol which helps to prevent heart disease,” she says.
In fact, regularly munching on this crunchy snack could also help support healthy blood pressure and weight loss. “Research has also shown that by eating just a small amount of walnuts you can benefit from improved blood pressure levels and metabolic rate,” Wen goes on.
3. Black beans
Beans and legumes make a fantastic plant-based protein for anyone, but Wong says that black beans can be an especially great diet addition for women over 40 thanks to the fact that they can keep some of the issues that arise with menopause at bay. "Black beans are rich in magnesium and potassium, two minerals that become even more important as a woman ages," she explains. "During menopause, women lose as much as 20% of their bone mineral density, greatly increasing their risk for osteoporosis. Around 60% of the magnesium in our bodies is stored in bone. ”
It’s essential to get enough magnesium and potassium into your diet even after menopause, because you will likely be dealing with higher blood pressure, putting you at greater risk for hypertension and heart disease.
The bottom line
No matter what your age is, prioritizing a healthy, nourishing, balanced diet is essential to your overall wellness–and that means more than eating these three foods on a regular basis. However, if you’re looking to up your intake of nutrients that are especially important to your health as you age, you can’t go wrong with these options from the experts.
