The 7 foods you should be eating after you turn 40
Forty is no benchmark, if you’ve been leading a moderately sedentary lifestyle up until now, this is the time when aging begins to show. You may notice more skin wrinkles, a slower digestion, or poor metabolism leading to fat accumulation. As you grow older, health risks related to heart disease, hypertension, and diabetes also increase.
Fast food, if you have been on an exclusive fast food diet, these risks are further worsened. And before you ask, when we say fast food, we mean anything you buy from a store. So, here are a few dietary changes you can make today to slow down aging, reduce the risk for chronic disease, and maybe even get rid of those wrinkles.
Foods To Eat After You Turn Forty
1. Super Foods For Their Antioxidants
Super foods are indeed a craze that has caught on quite strongly. However, there is a merit to their claim. Here’s an example, berries are a very good source of antioxidants, blueberries being the very best among them.1 And antioxidants have a big role to play in preventing some types of cancer, as well as helping the skin to renew faster.
Likewise, kale is very rich in flavonoids, which again demonstrate antioxidant properties.2 Super foods are a good bet to make for your health after forty simply because of this effect alone.
Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage.
2. Raw Vegetables For Water And Vitamins
The Mediterranean diet is one diet form that is quite prominent today. The diet lowers the risk of heart disease, and it helps fight more chronic ailments and also reduces the number of dietary illnesses. Overall, it increases life expectation significantly. A large number of fresh fruits and vegetables are a significant part of the diet. Fresh vegetables are inherently rich in water and vitamin content.3
Vegetables like zucchini, gourds, and cucumber are excellent hydrants. Great leafy vegetables are a great source of calcium and iron. Bitter melons reduce blood pressure. Root vegetables are rich in several vitamins and rare minerals. All of these nutrients support a healthy body and assist in weight loss past the age of forty.
Perhaps the world’s healthiest diet, the Mediterranean Diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultry—lean sources of protein—over red meat. Red wine is consumed regularly but in moderate amounts.
3. Tomatoes For Their Anti-Cancerous Properties
Some people considered tomatoes fruits, and vegetables by others. The reason they have their own category is because of the presence of lycopene in the tomatoes. Lycopene is an excellent anticancer agent. It is especially useful in preventing cancers of the prostate gland, stomach and the lungs.4
Lung cancer is quite aggressive and preventing it, is often considered the best course of action as we age. Further to this, lycopene also has cardioprotective effects. It helps maintain heart health and keeps the blood vessels active and elastic.5
This fruit/vegetable is the epitome of a cancer-fighting superfood. Not only do tomatoes contain lycopene, the antioxidant phytochemical that also helps prevent heart disease, but they’re a good source of vitamins A, C, and E — all enemies of cancer-friendly free radicals.
4. Citrus Fruits For Large Amounts Of Vitamin C
Not all fruits are created equal. That’s because citrus fruits offer a whole host of health benefits. Vitamin C in citrus fruits helps to strengthen our immune system and it keeps us from catching common ailments too often. Vitamin C is also a known antioxidant, and is useful for fighting skin ageing. Carotenoids in citrus fruits have anticancer properties. The fiber content in them helps ease bowel movements and keeps the intestines healthy.6
5. Crucifers For The Antioxidant Properties
Like tomatoes, vegetables in the cabbage family get a section of their own because of their pure goodness. Cabbage and broccoli can help prevent and treat peptic ulcers.7 also cauliflower and kale have strong anticancer properties.8
Brussels sprouts are some of the best crucifers there are. They adapt well to all growing climates, and can actually reduce and reverse the DNA damage done to use due to oxidative free radicals.9 Ayurveda recognizes compounds and herbs that actually stop ageing, and we think crucifers should be on that list.
Cruciferous vegetables are vegetables of the family Brassicaceae (also called Cruciferae) with many genera, species, and cultivars being raised for food production such as cauliflower, cabbage, garden cress, bok choy, broccoli, brussels sprouts and similar green leafy vegetables.
6. Wild Fish For The Healthy Fats
Salmon, tuna, mackerel, sardines – you name it. Fish are an excellent source of antioxidant omega 3 fats that also help in protecting heart health. Wild fish are much more beneficial as they have not been farmed and have been allowed to thrive naturally. Fish oils are considered to be healthy fats. Fish are also an excellent source of some much-needed protein required to maintain muscle health as we grow.
7. Water For Essential Minerals And Nutrients
Water is indeed a miracle compound. It helps in digestion, keeps the systems functioning well, hydrates the skin and supplies much needed nutrients for the body. Most of us get adequate hydration through the foods we eat, especially if our diet is rich in fresh produce. However, we also lose quite a bit of water through sweating and being out in hot weather.
Drinking too much coffee also causes us to be dehydrated. Hence, it is important to strike a balance. Being adequately hydrated also ensures that you don’t suffer from a salt imbalance when you work out.10
Water is defined as an essential nutrient because it is required in amounts that exceed the body’s ability to produce it. All biochemical reactions occur in water. It fills the spaces in and between cells and helps form structures of large molecules such as protein and glycogen.