There are many healthy habits you can incorporate into your daily life in order to slow aging and promote a healthier body and brain, from going for a morning job to completing a crossword puzzle each evening. But one of the best ways to keep both of these areas of your health in check is to nourish your body with all the nutrients it needs to thrive–and that’s where superfoods come in. Superfoods are simply high-nutrient (typically low-calorie) foods that are especially beneficial for your health. Luckily, they’re not complicated or hard to come by. In fact, two of the best options that health experts say you can eat every day for better health over 40 may already be in your kitchen as we speak!
To discover a couple of superior superfoods that your body and brain will love, we spoke to Alicia Galvin, RD, resident dietitian at Sovereign Laboratories; Trista Best, RD, MPH, registered dietitian at Balance One Supplements; and Joanna Wen, certified health coach and founder of Spices and Greens. They told us you should consider reaching for berries and nuts on a regular basis if you want to help your brain and body flourish as you age. Learn more about these delicious and nutritious foods below!
READ MORE:
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Berries
Some of the best foods you can nourish your body with in order to encourage a healthier body and brain are those that are rich in antioxidants, which help protect your cells from free radical damage. “Antioxidants are nutritional components that help scavenge free radicals,” Galvin explains. “Free radicals can cause DNA damage, age the skin, and promote inflammation—all of which become more important to manage as we age.” Luckily, there are plenty of tasty foods that pack in the antioxidants, including berries, which make a great snack or ingredient in a range of meals.
Not only do the antioxidants in berries (such as blueberries, blackberries, strawberries, and more) help to boost heart health, brain function, and more, but these fruits are also packed with fiber, making them a fantastic option for weight loss. This fiber, along with the prebiotics found in berries, also promotes healthier gut health, which plays a major role in practically every area of your overall wellness, from hormone balance to immunity and more. Incredible!
Walnuts
When it comes to superfoods, nuts are some of the best options out there–they can really help you load up on important nutrients. In fact, Wen says that regularly eating walnuts is a great way to 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 tells us.
Just as with berries, this crunchy snack can protect your body from free radical damage and more. “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. And they can also support weight loss thanks to the fact that they’re extremely satiating (making them a perfect snack!) and can even boost your metabolism. “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 raves. We’ll definitely be keeping some stocked in our cabinet.
At the end of the day, keeping your body and brain healthy is all about making daily healthy decisions. That means not only maintaining a healthy diet that includes superfoods like these, but also staying hydrated, finding time to exercise every day, and looking out for your mental health, as well. And when in doubt, you can reach for a handful of berries or nuts (or a mix!) as a snack to feel good about the choices you’re making.
