The most important part of any healthy diet is to nourish your body with all the nutrients it needs to thrive. And as we age, certain nutrients become even more essential to our overall health and well-being. For example, a range of health concerns may arise as we get older, such as weight gain, gut inflammation, and increased risk of diseases. Thankfully, there are plenty of ways to prevent and keep these issues at bay—starting with including superfoods in your daily diet. To put it simply, superfoods are nutrient-dense foods that offer a wide range of benefits, from gut health to a stronger immune system.
To discover some of the best options out there that can improve gut health and prevent diseases, we spoke to Kristian Morey, a registered dietitian, Lisa Richards, a registered dietitian and creator of The Candida Diet, and Jay Cowin, a registered nutritionist and Director of Formulations at ASYSTEM. They told us that cruciferous vegetables and Greek yogurt will make fantastic additions to your diet. Find out more about these superfoods below!
READ MORE: 5 Foods To Remove From Your Diet To Prevent Age-Related Diseases
1. Cruciferous Vegetables
Morey says that you should be upping your intake of cruciferous vegetables like cabbage, broccoli, cauliflower, kale, bok choy, brussels sprouts, and more to help prevent diseases. They are rich in various therapeutic antioxidant enzymes, vitamins, and minerals.
Specifically, dark green cruciferous vegetables (like kale and broccoli) are a source of vitamins A and C and contain phytonutrients. Phytonutrients are plant-based compounds that can help to lower inflammation and reduce the risk of developing cancer. Cruciferous vegetables are also high in minerals like potassium, calcium, and selenium, and are a good source of fiber.
Plus, consuming cruciferous vegetables are a great way to regulate your hormones, which can definitely come in handy as you age—especially when you enter menopause. "DIM may have several benefits of particular interest to women, as it is thought to help balance estrogen levels in the body by stimulating the production of a more beneficial form of estrogen called 2-hydroxyestrone and reducing the effects of another form of estrogen called 16 alpha-hydroxyestrone, which has been linked to weight gain and an increased risk of some cancers, including breast and uterine cancer," Morey explains. Noted!
Luckily, cruciferous vegetables are very versatile and can fit into a range of meals. They're also delicious when roasted, so try roasting up some bok choy or cauliflower and throwing them into grain bowls!
2. Greek Yogurt
If you're looking for fermented food for smoother digestion and to promote better gut health, you can't go wrong with Greek yogurt. Greek yogurt is beneficial for gut health, Cowin says, because it's high in protein but low in calories. "It also contains probiotics, which are beneficial bacteria that help to keep the gut healthy," he adds. Cown explains that when the gut is healthy, it can absorb nutrients from foods better. A healthy gut can also help regulate the body's metabolism, leading to healthy weight loss.
"Probiotics are live microorganisms that are believed to provide health benefits when consumed," he adds. The most common probiotics can be found in fermented foods like Greek yogurt, kimchi, and sauerkraut. And, you can also take probiotics as a dietary supplement!
Richards agrees, and says that eating yogurt on a regular basis "replenishes your gut microbiome with healthy bacteria." Fermented foods like yogurt repair these bacteria, which are "beneficial for weight, among many other health benefits." The gut and the immune system are extremely connected, she points out. And, you can add toppings to your yogurt for extra health benefits—like chia seeds!
The Bottom Line
At the end of the day, you talk to your doctor to come up with a personalized diet plan to target your unique needs if you're worried about your gut health or any diseases. However, when in doubt, adding these superfoods to your everyday diet is never a bad idea for women over 40!
