1. Leafy greens
Leafy greens such as spinach, kale, and arugula can help boost metabolism in women over 40 thanks to their nutrient content.
"Leafy greens are low in calories but are packed with vitamins, minerals, antioxidants, and fiber, which are important for energy metabolism. Also, these greens are good sources of calcium, magnesium, and vitamin K for stronger bones," nutritionist Catherine Gervacio says. "This helps women over 40 reduce the risk of osteoporosis while supporting bone health when doing exercise." Amazing!
2. Salmon
Salmon is an excellent food for boosting metabolism due to its omega-3 fatty acids. Protein tends to require more energy for the body to digest, which can also increase calorie burning.
"Salmon is a rich source of high-biological protein for building lean muscles. As women age, preserving the muscle becomes important to maintain a good metabolic rate," she says. "That’s because muscles burn more calories at rest than fat." Plus, as she notes, the healthy fats are great for your health, too: "Salmon also contains a good amount of omega-3 fatty acids to improve metabolic health and reduce inflammation."
READ MORE: The Fatty Fish Experts Say You Should Add To Your Plate Over 40 To Boost Hair Thickness And Shine
3. Oats
"Oats are rich in complex carbohydrates and dietary fiber, particularly beta-glucan," explains Gervacio. This soluble fiber helps slow digestion and absorb carbohydrates more gradually, providing a sustained release of energy throughout the day. The fiber in oats not only supports digestive health but also enhances metabolic rates post-meal, as the body expends energy to break down these nutrients.
"Studies suggest that the fiber in oats can enhance metabolic rates post-meal," says Gervacio.
4. Green Tea
The caffeine in green tea provides a mild boost to metabolic rate, which can increase calorie burning. Green tea also contains catechins (particularly EGCG), which helps enhance fat oxidation and thermogenesis.
"Green tea contains caffeine and catechins called epigallocatechin gallate (EGCG), which have been shown to enhance fat oxidation and increase metabolic rate," explains Gervacio. Regular consumption of green tea can lead to a modest increase in energy expenditure, making it a reliable choice for those looking to support their metabolism.
5. Sweet Potatoes
"Sweet potatoes are a nutrient-dense root vegetable full of vitamin A, fiber, and other beneficial vitamins and minerals that support metabolic processes," says Lisa Richards, a nutritionist and creator of The Candida Diet. "These nutrients make sweet potatoes an excellent food source for immune health and function." Perfect!
6. Greek yogurt
One fantastic food you can enjoy for breakfast—or at any time of day—is Greek yogurt, which is packed with benefits for your whole body. As Brenda Peralta, RD, notes, a single serving of Greek yogurt contains 15-20 g of protein. "That's more than enough for a snack," and it's a great option for a filling, metabolism-boosting breakfast. Sign us up!
7. Eggs
Eggs are a popular and versatile protein source, but they can also help with boosting metabolism as you get older! Eggs are high in protein, which requires more energy for digestion compared to fats and carbs.
Plus, as Peralta tells us, "studies have shown that eating eggs not only increases your metabolism but it also increases your satiety levels," which is great for anyone looking to shed a few pounds because "feeling fuller for longer means that you are less likely to eat more during the day." No more mid-day binges on processed snacks!
8. Lean meat
"Lean meats, including chicken, turkey, and fish, are excellent protein options," Allison Herries, MS, RDN, says, explaining that "this is because the majority of calories in lean meats come directly from protein." Chicken, in particular, is a tasty, versatile, and low-calorie food. "100 grams of chicken breast provides around 31 grams of protein with only 165 calories," Herries tells us.
9. Tofu
This underrated protein source is also another food that can help regulate metabolism and promote fat burning. Plus, tofu is low in calories and rich in essential amino acids.
"Tofu is a lean protein as it is low in saturated fats and calories, providing a nutrient-dense option for those looking to manage their weight," Richards says. "Its high protein content also contributes to a higher thermic effect of food, potentially boosting metabolism by requiring more energy for digestion and absorption."
Here's a tip you may not have heard: "If you are wanting to get in all the dense nutrition from tofu without the taste, you can add it to any smoothie recipe. The consistency will make your smoothie extra creamy as well." We're definitely trying that!