3 superfoods you should eat every day for a healthier body after 40, according to doctors

3 superfoods you should eat every day for a healthier body after 40, according to doctors

3 superfoods you should eat every day for a healthier body after 40, according to doctors

The most important goal of any healthy diet is to feed your body all the nutrients it needs to thrive. And as we age, certain nutrients become even more important for our well-being. For example, a number of health problems can occur during menopause, such as weight gain, osteoporosis and an increased risk of heart disease. Fortunately, however, there are plenty of ways to keep these problems at bay—starting with adding some powerful superfoods to your daily diet.

In short, superfoods are simply nutrient-dense foods that offer a wide range of benefits, from heart health to a stronger immune system. Eating this type of food is a great idea for anyone at any stage of life, but it can be especially beneficial for women over 40. To discover some of the best options that can slow aging and alleviate some of the symptoms of menopause, we spoke with health experts Megan Wong, RD at AlgaeCal and Christian Morey, RD, LDN. That’s what they told us cruciferous vegetables, prunes and black beans all will make fantastic additions to your diet.

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various vegetables from the cruciferous family

1. Vegetables from the Cruciferous family

According to Morey, increasing the intake of vegetables from the cruciferous group like broccoli, cauliflower, cabbage, kale, collards, Brussels sprouts and more is a great way to regulate your hormones, which can definitely come in handy as you age — especially as you enter menopause. She explains that this vegetable has a compound called indole-3-carbinol, which produces another compound called diindolylmethane (DIM) when broken down. “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 is associated with weight gain and an increased risk of some types of cancer, including breast and uterine cancer,” Morey tells us. Nice! Fortunately, these vegetables can fit into a variety of meals. Many are delicious when baked. Try throwing them in cereal bowls! And of course, you can never go wrong with a delicious kale salad.

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2. Prunes

If you ask us, prunes are an underrated fruit. And according to Wong, they can really reap the benefits—especially for women over 40. In fact, she says, “prunes are the perfect superfood to prepare a woman’s body for menopause.” incredibly! That’s because this powerful fruit can help fight bone loss and weight gain, two common problems caused by the hormonal changes our bodies begin to undergo during perimenopause. “Research shows that eating 4-5 prunes a day can help protect your bones. In these studies, eating prunes regularly was actually associated with higher bone mineral density in the spine,” says Wong, noting that this superfood is also “rich in soluble fiberwhich slows digestion and keeps blood sugar levels stable” to “help manage food cravings that lead to unnecessary snacking and extra weight.” All in all, this is one fruit you’ll definitely want to start snacking on.

a bowl of black beans topped with avocado, cilantro and red onion

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3. Black beans

Another fantastic addition to any diet, especially for women over 40 is black beans. “Black beans are rich in magnesium and potassium, two minerals that become even more important as a woman ages,” explains Wong. Eating more foods rich in magnesium and potassium is a great idea especially as you approach menopause. “During menopause, women lose as much as 20% of their bone mineral density, which greatly increases the risk of osteoporosis,” she says. Even after menopause, making sure you’re getting enough of these nutrients is also essential because, as Wong tells us, “after menopause, blood pressure rises, increasing the risk of hypertension and heart disease. About 60% of the magnesium in our bodies is stored in the bones.” Got it!

Of course, talking to your doctor to come up with a personalized nutrition plan to meet your unique needs is always your best option—but when in doubt, adding these foods to the mix is ​​never a bad idea for women over 40!



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