1.Nuts such as walnuts, almonds and pistachios, as well as flax seeds, chia seeds and sunflower seeds are essential for those over 40. "" Also, vitamin E is an antioxidant that can boost our immunity and help us fight infections.
" Walnuts are a natural source of important nutrients that support our overall health; One study showed that women who eat walnuts, like walnuts, in middle age are more likely to have overall health and wellbeing later in life, ”says Lauren Manaker, MS, RDN.
Eating walnuts can also help maintain healthy blood pressure, and because the blood rises, blood pressure is a risk factor for heart disease (the leading cause of death in the United States) so finding ways to control heart health after 40 is important . They also keep your brain awake and may even have the potential to reduce your risk of Alzheimer's later in life.
2. Omega-3 fats are one of the most important nutrients for your body for other reasons as well."Hormonal changes in your 40s can increase your risk for many health conditions, including heart disease," explains Rima Kleiner, MS, RD.
And omega-3 fatty acids help maintain a healthy heart and reduce the risk of cardiovascular disease. such as kale and spinach) contain high levels of anti-aging vitamins, minerals and fiber that can protect our cells and DNA, "says Mitri.
4. You can enjoy raw leafy vegetables in a salad or sautéed with garlic and a dash of olive oil, To highlight Kleiner, leafy greens are also good sources of calcium and vitamin C, which help keep bones strong and reduce the risk of osteoporosis as you age.
5. Shutterstock Avocados "Avocados are high in heart-healthy fats, anti-inflammatory, and supportive a youthful skin, "says Mitri.“With their healthy fat content, they also make you feel full and can help with weight management. Once again, from the age of 40, the risk of cardiovascular diseases increases with hormonal changes and avocados can support a strong ticker.
Here's one of the major side effects of the Avocado Diet, says a nutritionist High Calcium Foods Shutterstock Women's estrogen levels begin to decline from the age of 40, which negatively affects calcium intake, such as yogurt, cheese, broccoli, green leafy vegetables, almonds and shellfish too Your diet, "advises little one."
6. Canned fish with bones like salmon, sardines, and anchovies, and shellfish (think clams, crabs, and prawns) also contain calcium. Also, check out our list of
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